Keto Diet and Ketosis

The keto diet focuses on low carb, high fat, and moderate protein. Our body prefers to use glucose as energy, which comes from carbs. When our body lacks carbs, our body uses glycogen (stored form of glucose) for energy. When we don't have enough carbs to use for energy, our body starts to burn fat (the food group, not body fat). This process is called ketosis, where the fatty acids (which comes from fat) are converted into ketones by the liver. Ketones become the energy source that our body uses when there is a lack of glucose (which comes from carbs). This is the main goal of the keto diet: to keep the body in ketosis. 

So keep this in mind: glycogen comes from carbs, ketones come from fat. Ketones and glycogen are just energy sources. Some people that the keto diet magically burns fat from your body. This is not true, when experts say "ketosis uses fat to burn energy", they mean fat as the food group, NOT fat on your body.

The percentages of carbs, fats, and protein vary per person, but on the keto diet many people try to aim for:

• 70-80% calories from fat
• 20-25% calories from protein
• 5-10% calories from carbs

Benefits:

Being on a low carb diet has been shown in some studies to lower inflammation, eliminates blood glucose spikes, and limit many processed foods (due to how strict the diet is) {via}.

Some studies have shown that it may potentially treat Parkinson's, MS (Multiple sclerosis), and Alzheimer's disease {via}. 

Despite the benefits, there are some drawbacks:

ACSM certified personal trainer Jeremiah Blair points out that "Many will also struggle to build muscle on keto. For one, due to fat being so satiating, it could simply be hard to get enough calories for some (which is also why keto works for some to lose fat). Beyond this, insulin is one of the few key hormones for building muscle. Carbohydrates stimulate insulin release. Therefore, a low carb diet leads to decreased levels of insulin, making muscle building harder for most." {via}

Also, being on a keto diet can make it difficult to get enough vitamins and minerals like potassium, magnesium, sodium, calcium, etc. Many of these minerals come from fruits and vegetables (carbs) which is obviously restricted. 

So does the keto diet help with fat loss?

Here's the deal, any diet that you go on will help you lose fat if you are in a caloric deficit. Some people think that you lose fat because you don't eat lots of carbs, this is not true at all. You lose fat because you are in a caloric deficit. When you eat lots of fat and fewer carbs, your body uses fat as it's energy source (ketones) rather than carbs (glycogen). You can be on a high carb or low carb diet and still lose fat. 

Is the keto diet safe for women?

According to a study, active women on the keto diet experienced muscle fatigue and low energy while cycling. Some women felt completely normal and even felt better while exercising. {via} The bottom line is to listen to your body. It is extremely important to recognize that you should not go on this diet because you think carbs are bad. Restricting foods can lead to an unhealthy relationship with food and possibly deprive you of essential vitamins and minerals. Also, most studies conducted concerning the keto diet are on men, not women. There is simply not enough information, studies, or long term studies to know how a low carb diet can affect women. Laurie King, a dietetics graduate, nutritionist, and personal trainer, helps women who have lost their menstrual cycles by teaching them proper nutrition in order to get their cycle back. She does not recommend a low carb diet, keto, extreme exercising, or intermittent fasting for women because in her experience, women who have lost their cycle often restricted foods and did not eat enough calories. {via}

The keto diet is just another diet, which can be beneficial if planned properly. It will not burn body fat unless you are in a caloric deficit, just like all diets.

Hope this helps!

Gabby