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Keto. Aka - ketogenic dieting. It intermittently does the rounds on social media as the latest, greatest thing - with every second man and his dog promoting it's benefits for fat loss. If you've ever considered it, consider this article instead, because I'm going to tell you why this approach to dieting is utter bullshit.
What Is It?
An extremely low carbohydrate diet where you can consume maximum 30-50g of carbohydrates per day, designed to send you into 'ketosis' whereby your body essentially re-wires itself to burn fat as it's main fuel source, rather than carbs (glucose).
A 'true' keto diet is supposed to be made up of somewhere in the vicinity of 60-80% dietary fat, 5-10% carb & only 10-30% protein.
If you're keen on building or maintaining muscle mass, you should already be sensing a few red flags.
What Can You Eat?
Meats, fish, cheese, butter - but pretty much any food that contains carbs in any reasonable quantity is off limits. That means no (or very limited) fruits, veggies, seeds, rice, pasta, bread, junk food, or alcohol.
Why On Earth Would You Do This?
A lot of people promote a keto style diet for fat loss because initially the results are often profound. By eliminating carbohydrates from your diet, you end up getting rid of a lot of water weight as well - so whilst the number on the scales may look more favourable, it isn't because you're losing actual body fat.
The only other reason you might want to consider this approach is if you genuinely hate carbohydrates and have a slightly over-the-top fascination with highly fatty foods.
So, Why Is Keto Such Horse ?
Firstly, science tells us there is NO difference in fat loss between a higher carb diet and a lower carb diet (like keto) as per THIS meta-analysis. Which means really, there is no reason at all to avoid carbs - and ultimately the tastiest of all the foods.
Secondly, getting into ketosis is an absolute punish. By removing carbohydrates in the pursuit of getting into ketosis, you're removing what is ordinarily your most readily-available source of energy. It can take up to 48-72 hours to get into ketosis provided you can get there, which you'll have to go through again and again if you ever knock yourself back out of it. If you think you've been lethargic before, just wait until you try this nonsense. While we're at it, how do you think that's going to affect your training?
Another reason? Getting enough fibre to keep you regular is difficult when you're limited to only 30-50g of carbs per day. If you're somebody who likes the finer things in life - are you really prepared to go without taking a regular, satisfying dump?
But here's the real kicker.
Sticking to this ridiculous diet is difficult as fuck, especially when it comes to socialising and eating out. Think about all the foods and beverages on offer when you socialise - around 99.5% of them are chock-a-block full of carbs.
And that's the real issue here.
Following a keto diet is just NOT sustainable.
You're never going to be able to do it for the rest of your life - hell, you're probably not going to be able to do it for the length of time you feel you need to in order to lose the weight you're wanting to lose.
Sure, it might help you lose a few kilos in the short term while you're highly motivated (but so too would a diet that's higher in carbohydrates) - but what happens once you're done with your silly little keto diet and want to go back to eating like a normal person again?
I'll tell you exactly what - your newfound bodyweight will be short-lived.
With the exception of medically-required diet changes, if the approach to eating you're wanting to use can't be sustained for 3 weeks, 3 months and 3 years, you have no business even considering it - no matter what it is you're trying to achieve.
Whether you're wanting to look jacked at the pub or a little leaner for beach season.
This shouldn't even be a discussion.
If you're wanting to lose weight, would you rather do it avoiding all the foods you love, or whilst eating all of the foods you love?
Make the logical decision.
Go with the approach that will allow you to lose weight AND keep it off WHILE you enjoy your food, your social life, and your relationships WITHOUT feeling confined by your diet.
Because that's what keto really is - a jail sentence that confines you to certain foods.
My team & I are looking to take on one more client before the end of February, and free them from the confines of their own eating beliefs.
We're looking for somebody that wants to lose 5-25lbs of fat, gain strength & maximise their energy in the next 90 days.
All without giving up carbs, your favourite foods, or your ability to socialise as normal.
We'll teach you how to get amazing results whilst spending no more than 2-5 hours/ week in the gym and eating whatever you want (within the confines of our system).
So you can still have a few beers with your mates, or take your favourite person out for sushi.
If this sounds like you, submit an enquiry saying 'READY' & I can get you some more information.
Don't forget - fuck keto.
I'm off to eat some bread.