{"id":4765,"date":"2017-11-07T14:27:55","date_gmt":"2017-11-07T21:27:55","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=4765"},"modified":"2021-08-24T15:50:10","modified_gmt":"2021-08-24T22:50:10","slug":"keto-diet","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/keto-diet\/","title":{"rendered":"What is the Keto Diet? (And Should I Try it?)"},"content":{"rendered":"

Carbs are out. Fat is in. At least that\u2019s the case if you believe the ketogenic diet. Claims that the keto diet can somehow trigger superhero-level exercise performance and fat-loss have grown so loud that it\u2019s hard to believe the eating approach was originally designed as a way to treat epileptic seizures in children<\/a>.<\/p>\n

But then, taking your body into ketosis \u2014 the process by which the body runs on fat because you don\u2019t have enough carbs\/glucose \u2014 is a rich resource for the seemingly unbelievable. This is, after all, a dieting method that requires you to purchase special test strips to examine your urine in order to confirm if you have \u201cachieved\u201d ketosis. (Yes, seriously.)<\/p>\n

So is the keto diet effective? Yes and no.<\/p>\n

The claims about keto superiority for fat loss and muscle gain are significantly inflated.<\/p><\/blockquote>\n

But that doesn\u2019t mean the diet is without value.<\/p>\n

To help you determine if the keto diet is the right approach for you, we dig into your biggest keto diet questions\u2014and some you probably hadn\u2019t even thought about asking. In the end, should you decide that going keto is best for you, you\u2019ll at least know how to do it properly (most people don\u2019t), understand what it\u2019s really doing to your body (ditto), and be aware of the risks involved.<\/p>\n

What is a ketogenic diet?<\/h2>\n
\"Urine
Like it or not, when you’re on a keto diet, urine testing is part of the gig.<\/em><\/figcaption><\/figure>\n

In a traditional ketogenic diet, you eat 80 percent of your daily calories from fat. The remaining 20 percent is divvied up between protein and carbohydrates\u2014but most of it protein. Typically, carb intake is capped at 20 grams per day, or less than what you\u2019ll find in a single apple, according to Andy Galpin<\/a>, Ph.D., C.S.C.S., C.P.T., associate professor of kinesiology and director of the Biochemistry & Molecular Exercise Physiology Lab at California State University, Fullerton.<\/p>\n

This number is far lower than what you\u2019ll find with most low-carb diets, which generally max out carb intake at about 45 percent of daily calories, according to a review from Tulane University<\/a>. For someone following a 2,000-calorie diet, that works out to as much as 225 grams per day.<\/p>\n

But, don\u2019t forget the most important part — it\u2019s not the low carbs that surprises most people. After all, keto is known as the low-carb diet. What you need to remember is that the ketogenic diet is also surprisingly low in protein.<\/p>\n

Why? As you\u2019ll learn, taking your body into ketosis means having your body run on fat for fuel, and protein can be converted into glucose in your body. That means you need to keep protein levels lower to truly establish a state of ketosis.<\/p>\n

Why do ketogenic diets go so low with carbs?<\/h2>\n

\"Bacon<\/p>\n

Carbs and glycogen (or carbs stored in the liver and muscles) are the body\u2019s preferred and most efficient energy source. Once you deplete them, your body must find other energy sources.<\/p>\n

When you cut carbs so drastically — as one does on a keto diet — you can put the body in a state of ketosis. What does that actually mean? Your liver is forced to convert fat into fatty acids and ketones \u2014 compounds the body can use to produce ATP, a.k.a. energy, Galpin explains.<\/p>\n

It\u2019s this process that truly separates the ketogenic diet from other low-carb approaches such as Atkins, and why the diet revolves around such a high intake of dietary fat: without it, your body cannot produce the ketones needed to keep you up and running.<\/p>\n

To determine whether the body has truly entered a state of ketosis, you\u2019d need to test yourself for high levels of ketones, Galpin notes. That\u2019s why people who go keto have to urinate on at-home test strips.<\/p>\n

If your body is not in a state of ketosis, you\u2019re technically just following another low-carb diet.<\/p><\/blockquote>\n

Which means your body is not running on ketones. And all that carb-depletion isn\u2019t going to work the way you intended.<\/p>\n

Through ketosis, your body becomes what many refer to as \u201cfat adapted,\u201d meaning your body adjusts to what you\u2019re giving it and uses fat for energy.<\/p>\n

In a world of quick fixes and promises, this usually is not a quick process. Research suggests that it usually takes several weeks to occur, according to ketogenic diet researcher, Antonio Paoli<\/a>, M.D., director of the Nutrition & Exercise Physiology Lab\u00a0at the University of Padova in Italy.<\/p>\n

What happens in the process of becoming fat adapted? Expect extreme fatigue, brain fog, and sluggish exercise performances. After all, your brain is the primary user of your body\u2019s carbs and glycogen. Without that fuel, your entire central nervous system feels the effects.<\/p>\n

In fact, it\u2019s those effects on the neurological system that first popularized the keto diet. According to a 2014 review published in the Journal of Lipid Research<\/em><\/a>, ketosis alters the activity of mitochondria in the brain of those with neurodegenerative conditions, which helps cut down on the frequency and severity of seizures.<\/p>\n

Is a keto diet good for fat loss?<\/h2>\n

For those who are looking to cut their body fat percentage or improve exercise performance, the keto diet comes with mixed results.<\/p>\n

In one Nutrients<\/em><\/a> study, male cyclists who followed a keto diet for four weeks decreased their body fat percentages and improved their VO2max levels (the amount of oxygen they could take in and use in a minute), but their max power decreased.<\/p>\n

Other studies suggest that following a ketogenic diet can allow the body to burn a larger percentage of calories from fat instead of carbohydrates and glycogen when participating in endurance events such as marathons and triathlons, according to a 2017 review in the Strength and Conditioning Journal<\/em><\/a>.<\/p>\n

But some of this is very misleading. According to nutrition researcher Alan Aragon, you\u2019re not actually burning more body fat<\/em>.<\/p>\n

You see, when you eat more fat your body is going to burn more fat. This causes an increase of \u201cfat oxidation,\u201d which can easily be interpreted as an increase in fat loss.<\/p>\n

But when protein and calories have been balanced (as in, you\u2019re comparing diets where total calories and protein are the same — but fat or carb intake is difference), there is no difference in fat loss<\/em> between a keto diet and a non-keto\/higher carb diet.<\/p>\n

\u201cTo lose weight on the diet, you still have to consume fewer calories,\u201d Galpin says. \u00a0\u201cThere are no physiological shortcuts. Calories still matter, and while they aren’t the only thing that matter for fat loss, you still have to maintain a caloric deficit to lose fat.\u201d<\/p>\n

Paoli notes that a ketogenic may aid in cutting calories by increasing satiety, but that potential benefit is not yet definitive.<\/p>\n

Is a keto diet good for building muscle?<\/h2>\n

Unfortunately for people who have body-comp goals (think: ditching fat and muscling up), research consistently shows that in order to lose fat without also losing a significant amount of lean muscle, daily protein intake has to be higher than what a traditional ketogenic diet offers.<\/p>\n

After all, with only 20 percent of your daily calories coming from carbs and protein combined, there isn\u2019t a lot for muscle-building protein. A 2015 review published in Applied Physiology, Nutrition, and Metabolism<\/em><\/a> showed that, in order to retain muscle mass while cutting calories, protein intake should be set at about 25 percent of total daily calories. And why must protein be so low on a keto diet? It all has to do with preventing side effects (which we’ll get to in the next section).<\/p>\n

Just as important, keto research to date seems to indicate no performance benefit among those performing high-intensity activities such as sprinting and weightlifting, according to the review authors. This is due to both a decrease is fast-acting carb availability as well as a recruitment of slow-twitch endurance-based type II fibers over fast-twitch power ones.<\/p>\n

It\u2019s worth noting, however, that a lot of the studies on keto done to date have suffered from at least one big design flaw.<\/p>\n

\u201cA major problem with the research on the ketogenic diet is that a huge chunk of the it doesn’t establish whether study participants are actually in ketosis,\u201d Galpin says. \u201cResearchers often don\u2019t draw blood to determine a state of ketosis and instead assume that participants were eating few enough carbs and enough fat that they were.\u201d<\/p>\n

What about side effects – is a keto diet safe?<\/h2>\n

When it comes to protein, a keto diet puts people in a sort of \u201cscrewed if you do, screwed if you don\u2019t\u201d situation.<\/p>\n

While a low protein intakes can cause the body to lose muscle mass, too high of a protein intake can cause the body to spring out of its state of ketosis, Paoli says.<\/p>\n

Basically, breaking down protein for energy is easier than producing ketones and using them for energy. So, if that is an option, your body is going to take it.<\/p>\n

But a far bigger issue is that eating too much protein during a ketogenic diet can put your body in a state of ketoacidosis, in which keto acids (ketone-containing acids) accumulate and decrease blood pH, Galpin says.<\/p>\n

When this occurs, symptoms include nausea, vomiting, excessive thirst and confusion. In very rare cases, \u201cextreme ketoacidosis\u201d can be fatal.<\/p>\n

While some may think a keto diet gives them license to go crazy on greasy, processed foods and still lose weight, it\u2019s important to focus on getting dietary fats from whole, natural sources including red meat, eggs, avocado, nuts, olive oil, and dairy (although many forms of dairy have sufficient carbs to kick you out of ketosis, FYI).<\/p>\n

It\u2019s worth noting that, since these high-fat foods tend to be low in fiber, a person who does go keto should work with a dietitian to keep their fiber intake at a level that prevents constipation and GI issues such as diverticulitis, Galpin says. He adds that most keto dieters require a fiber supplement to get enough fiber without going overboard on carbs.<\/p>\n

Lastly, having a high protein intake can also increase keto-dieters\u2019 already-elevated risk<\/a> of developing kidney stones. Note that a high protein diet alone is not a precursor to kidney problems like many people believe. But, adding high protein + a keto diet approach can potentially lead to kidney stones.<\/p>\n

What else should I know if I want to go keto?<\/h2>\n

The keto diet has a lot of very interesting research around brain health and fighting autoimmune diseases. For people that struggle with a variety of health problems, the nature of the diet is promising. And for those that don\u2019t mind the fairly rigorous rules, it can be a very effective approach for fat loss — just like several other diet methods.<\/p>\n

At the same time, there\u2019s no getting around it: the keto diet is incredibly tough to follow. Researchers have found that to be true<\/a> even when adults attempt the diet to control their epilepsy. If people who have such a high degree of motivation have trouble following the protocol, you have to ask yourself a simple question: how well do you think you\u2019re going to do following the rules of the diet?<\/p>\n

Research has shown over and over again that your success on a diet depends entirely on how consistent you can be.<\/p><\/blockquote>\n

So if you can\u2019t stick to it for a long period of time, then another option might be a better fit.<\/p>\n

After all, nutrients don\u2019t occur in isolation\u2014they are found in whole foods that, generally, contain some mix of the three macros. So it can be difficult to find high-fat foods that don\u2019t put you over your protein or carbohydrate goals. And since fat is an energy dense macro, packing nine calories per gram, it\u2019s also easy to go overboard there and wind up gaining weight, rather than losing it.<\/p>\n

If you choose the ketogenic diet, keep a cheat sheet of ways to stay on track. Reminders like \u201coverdoing it on protein can snap you out of ketosis\u201d will help make sure that your efforts pay off. Or how even one carb \u201ccheat\u201d on the ketogenic diet can cancel out any purported benefits of the eating plan. If you\u2019re going to see success with the ketogenic diet, you have to do it to a T \u2014 and it\u2019s best to do so under the supervision of a physician or registered dietitian, according to Paoli.<\/p>\n

READ MORE:\u00a0<\/strong><\/em><\/h3>\n

Healthy Fat: Which Foods Should You Really Be Eating?\u00a0<\/a><\/p>\n

The Protein Guide: How Much Protein Do You Need?<\/a><\/p>\n

Do Carbs Actually Make You Fat?\u00a0<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

The Keto Diet is all the rage right now. Here\u2019s everything you need to know about the high-fat, low-carb trend.<\/p>\n","protected":false},"author":18,"featured_media":4771,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[58],"tags":[449,118,720,360,972,276,33],"class_list":["post-4765","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-building-muscle","tag-fat","tag-fat-loss","tag-fat-loss-diets","tag-keto","tag-low-carb-diets","tag-protein-2","bf-level-all-levels"],"yoast_head":"\nWhat is the Keto Diet? (And Should I Try it?)<\/title>\n<meta name=\"description\" content=\"Is the keto diet the approach you need? 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