ARE KETO DIETS HEALTHY?

The ketogenic diet is so vastly different from what society deems “normal” that many wonder if it’s really a safe and healthy way to eat. It goes against how we were raised to eat, outdated food pyramids, and what we were taught, that at first glance it may seem like the least healthy pattern of eating out there. But new research is constantly emerging to reveal a different story.

Studies have shown that reducing carbohydrate intake and increasing healthy fats can help with the severity of illnesses such as obesity, diabetes 2, and heart disease. Ketogenic diets have also been shown to decrease overall inflammation in the body, which is an underlying issue for many chronic conditions. Even if you do not suffer from any of these, there are many ways that living a keto lifestyle can improve your health and wellbeing.

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The ketogenic diet was originally designed for children suffering from epilepsy, and studies found it to be a highly beneficial treatment. Nowadays, the majority of the people who want to try a ketogenic diet are doing so with the main goal of losing weight. Keto has been shown to help people lose weight faster than other plans such as a low-fat diet, but it is by no means a “quick fix” diet. Once you lose the weight on keto, if you go right back to how you were eating before, there’s a good chance you’ll gain the weight back.

Other health indicators aside from weight loss include improved triglycerides, cholesterol, blood sugar, A1C and blood pressure from eating a ketogenic diet. While there are no long term studies, there are countless success stories and anecdotal evidence from individuals who have been living a keto lifestyle for years who have lost weight, decreased medications, and improved their overall health.

Just like any diet, keto still needs to be implemented correctly without going to extreme measures to improve your overall health. For some, high fat and low carb may not be the best choice. So instead of asking if the keto diet is healthy, a more poignant question to ask is if the keto diet is healthy for YOU. It should also be noted that just because a diet works for some, doesn’t mean it will work in the same way for everyone.

HOW TO KNOW IF YOUR KETO DIET IS HEALTHY:

Body Composition

If keto is helping you see progress in the right direction to reach your body weight loss goals, that’s great! If you’re not getting the results you want, it may be time to switch things up. Keep in mind, everyone loses weight at different rates. Be mindful of your own weight loss, and don’t compare that to anyone else. It is customary to lose 1-2lbs per week once you’ve become fat adapted on your keto journey. Even on keto, you still need to be in a caloric deficit to lose weight and that deficit needs to be continually adjusted as you drop pounds.

Essential Nutrients

It is critical that your keto diet meets your daily vitamin and mineral requirements. Focusing on a whole food based approach will help you to meet your nutritional needs to keep you feeling your best. Sure, it’s possible to lose weight without meeting those needs, but it’s not great for your overall health and you may not feel so great doing it.

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Overall Wellbeing

It is important to eat in a way that improves your overall wellbeing and quality of life. It seems obvious, but a healthy diet should make you feel healthy while you’re on it. If eating a ketogenic diet is causing you an unnecessary amount of stress or suffering, then maybe it’s time to try something else. Even if you may feel great, your blood tests may report otherwise. There are many health care practitioners who are on board with a keto diet, and many who aren’t. That’s why it’s imperative for you to track your own personal, subjective experience as well as objective evidence (such as weight, blood sugars etc) to get a clear picture of your overall health and wellbeing.

Long Term Sustainability 

Just like any other diet, keto can get you short-term results, but is it something you can sustain indefinitely? The best dietary approach for you is one that you can truly adopt into a lifestyle change. It is the healthiest diet for you if it replaces your previous way of eating, while meeting your nutritional needs, maintaining your body composition, and improving your general wellbeing. If you’re struggling to stay on your keto diet, and only thinking about it as a short-term “quick fix”, there’s a good chance you will go back to your old habits and eating behaviours, and gain the weight back.

HOW TO CREATE A HEALTHY KETO LIFESTYLE

The main reason people start a ketogenic diet is for weight loss. Keto is highly effective at getting people results beyond what they even thought was possible. That being said, just because you’re losing weight doesn’t necessarily mean you’re doing it in the healthiest way possible. 

Here are a few guidelines to ensure you create a healthy keto lifestyle:

• Maintain a calorie deficit no higher than 35% (or lower). You will lose weight by eating fewer calories than your body needs to maintain its current weight. However, drastically decreasing calories more than 35% of what you’re currently used to eating is a surefire way to feel hungry, slow your metabolism, and make your weight loss harder to maintain in the long run.

• Lose weight at 1-2lbs per week. After your initial water weight loss when you first transition to a keto diet, the standard rate for true fat loss is 1-2lbs per week. There is no reason to feel discouraged if you’re not losing weight fast enough. Losing this amount per week will increase your chances of maintaining that loss without fighting cravings or hunger. Just remember - slower weight loss is more sustainable weight loss!

• Eat adequate protein. When you meet your daily protein requirements you are more likely to feel full for longer, burn more calories, and prevent a decrease in muscle mass. Eating enough protein is crucial for keto weight loss success, while looking and feeling healthier.
  

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To answer the overall question, YES - keto diets are healthy. Especially if you compare it relatively to how you were eating before. You may find yourself more likely to eat whole, nutrient dense foods, healthy fats, and the right amount of protein on keto compared to a typical “Western” diet. If you follow the guidelines above, you are well on your way to achieving a healthy keto diet that meets all your dietary needs while helping you achieve your body goals. If you are still feeling unsure, and want additional guidance on your keto journey click here to learn about how coaching can help! There are many strategies that can help you adopt a ketogenic diet as a true keto lifestyle change. It may take some experimenting, self awareness, and a shift in your eating habits to find what truly works best for you, to get you weight loss results that last.

HOW TO KNOW WHEN KETOSIS STARTS - 12 Signs & Symptoms

Before you start to experience all of the weight loss, and other therapeutic benefits that a keto lifestyle has to offer, it may feel confusing to even know if you’re in ketosis in the first place. Ketosis is a metabolic state that occurs when you restrict carbohydrates, and your body switches from using those carbs (glycogen) to using ketones as it’s primary source of fuel.

Depending on a person’s previous dietary patterns, activity levels, and metabolic state it can take anywhere from a few days to a week or two to enter a state of ketosis. It can feel overwhelming to change your eating habits to lose weight, and not even know for sure if it’s working or not. One of the primary goals for a ketogenic diet is to get yourself into a state of ketosis, then sustain those ketone levels to achieve incredible results. 

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Being in a state of ketosis can provide so many amazing benefits such as weight loss, increased energy, mental clarity, and suppressed appetite just to name a few. That being said, to experience these benefits requires a major transition for your body. Some of the initial signs or symptoms you may experience as your body changes may be a little unpleasant, but they are only temporary, and they can at least provide you with clues that you’re entering ketosis.

As a general rule, if you restrict your carb intake to around 20-25g net carbs per day, for a sustained period of time, you will enter a state of ketosis. (Net carbs = Total carbs - Fiber). If you experience any of the symptoms below, just think of them as indicators that this is working, and your body is transitioning into a new way of functioning. If you’re serious about losing weight and improving your health, don’t let any minor symptom deter you from adopting a keto lifestyle. They are only temporary! Just trust the process, and keep going - I promise it will all be worth it!

12 Signs or Symptoms to look out for to know if you’re in ketosis:

DRY MOUTH & EXCESSIVE THIRST

Restricting carbohydrates and producing ketones causes the body to lose water quickly, which can lead to feeling extra thirsty or having a dry mouth. Be sure to stay hydrated daily by drinking 1 gallon or 3 liters of water per day.

BAD BREATH

As your body begins to produce ketones, and starts to switch over to using them as your primary source of fuel, acetone may form. This acetone is released through urine and our breath. It doesn’t happen to everyone, and only lasts the first initial weeks of being on a keto diet. Be sure to drink lots of water, brush your teeth more regularly, or use Sugar-Free Gum if you’re experiencing “keto breath”.

INCREASED URINATION

You may experience more frequent trips to the restroom as you transition onto a keto diet. This is because both carb restriction and ketone production are natural diuretics. As your body’s insulin levels decrease, you release more water and sodium through urination. This is why many people lose a lot of “initial water weight” when they first start a keto diet. It is essential to stay hydrated as a result by drinking 1 gallon or 3 liters of water daily.

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APPETITE SUPPRESSION OR REDUCED HUNGER

Since a keto diet allows for more fat intake, many people notice they feel full for much longer. Consuming whole foods such as meats, cheese, fish, eggs, avocados and low carb vegetables are full of healthy fats and are highly satiating. This means that you can usually go longer before true hunger sets in again. As a general rule for beginners, only eat when you are truly hungry, regardless of any of your past eating schedules. 

DIGESTIVE ISSUES

Whether or not you experience any digestive upsets as you transition into a keto diet is completely dependent on your current eating habits and lifestyle. You may experience constipation, diarrhea, or no change at all. Some people may neglect fiber rich low-carb vegetables which help bowels move, and feed healthy bacteria in the gut. Or, your body may not be accustomed to consuming foods that are higher in fat and you may experience loose stools. Dehydration is the most common side effect of a keto diet, and can also cause digestive issues as you transition. Be sure to stay hydrated, and incorporate some fiber rich foods as you get into ketosis.

SHORT TERM FATIGUE

As your body transitions from using carbs as its main source of energy, it is common to experience symptoms such as weakness, fatigue, or just feeling generally wiped out. Your body just gets a little confused at first without it’s main fuel source, but tends to only last up to a week until you experience...

INCREASED ENERGY & FOCUS

Once your body understands it will be just fine without using carbs for energy, it starts to learn how to burn fat and ketones for fuel. When you enter a state of ketosis after a week or two, a large part of your brain starts burning ketones which are a highly potent source of fuel. This may provide mental clarity, focus, and improved brain function. In addition, reducing your carb intake can control blood sugar levels, so you no longer experience that 3pm energy crash.

SHORT TERM DECREASE IN PERFORMANCE

As mentioned above, when you initially decrease carbs from your diet you may feel low energy at the start. When your body burns through the stored glycogen from the muscles, it may feel difficult to perform any exercises with high intensity. This can cause a decrease in exercise performance, but it generally only lasts a few weeks. Once you are fat adapted, performance levels tend to return to a normal range.

INSOMNIA

When you first transition to a keto diet, there may be a chance it could have an impact on your sleeping patterns. You  may experience issues falling asleep, or staying asleep throughout the night. Sugar and simple carbohydrates are physiologically addictive substances, and when removed from the body we can experience withdrawal symptoms such as insomnia. Your body hasn’t become fully fat adapted yet, but it’s aware it isn’t getting a carb fix either which causes our cortisol levels to spike in the middle of the night. It is totally normal, and will resolve itself within a few weeks. You may want to try using a low dose of melatonin (a naturally occurring sleep supplement) if you’re experiencing issues with sleeping.

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KETO FLU

This is when the body experiences flu-like symptoms as it’s switching from using carbs to ketones for fuel. During the first week your body is going through a lot. Your kidneys are expelling more water and with that goes important electrolytes - this can also lead to dehydration. In addition, you are going through a withdrawal from carbs and sugar which can be a bit like cutting caffeine. “Keto flu” can almost entirely be avoided with proper supplementation of electrolytes. The 3 most important factors are sodium, potassium and magnesium. Be sure to salt your foods regularly, eat foods high in potassium and magnesium such as avocados and leafy greens, or you can find an electrolyte supplement to avoid keto flu symptoms.

WEIGHT LOSS

It is common for people to lose a significant amount of weight when they first start a keto diet. This is super encouraging and will help keep you motivated as you transition to your new ketogenic lifestyle. The initial weight loss is almost entirely water weight, as the body burns through glycogen stores. Glycogen is made up of 3 water molecules for every one glycogen molecule. So while you’re not necessarily burning fat just yet, you may experience water weight loss when you enter ketosis.

SUSTAINED FAT LOSS

Once you’ve been following a ketogenic diet for a few weeks, your body will have burned through all of its glycogen stores, and this is when true fat loss can begin. Don’t be discouraged if after a few weeks you are not losing weight at the same rate as when you first started keto. The initial loss is mostly from water, and next comes fat loss which is more gradual.

When you first start a ketogenic diet it can feel like you’re constantly questioning if you’re in a state of ketosis or not. You can purchase different measures such as a blood ketone meter, urine analysis strips, or a keto breath analyzer if you want to know for sure. These measures however can be costly, and aren’t totally necessary. If you limit your carb intake to 20-25g net carbs daily, and sustain that over a long period of time you will get into ketosis and start seeing results! If you want any help along your journey, click here to learn how I can help you get the keto weight loss results you deserve, and maintain them long term. Just remember to focus on how you feel, trust the process, and be proud of yourself for taking action to improve your health and wellbeing.

KETO vs LOW CARB

WHAT’S THE DIFFERENCE?

WHICH ONE’S RIGHT FOR YOU?

Both a ketogenic diet and a low carb diet involve limiting the amount of carbohydrates you intake on a daily basis. Both diets have become extremely popular over the last few years as countless people have found great success with losing weight, while improving their overall health. There is conflicting information on which diet is “the best” so it’s important to follow a plan that feels best for you. Let’s look at the differences between the two diets, and assess some pro’s and con’s, to help you figure which diet may best suit your health and weight loss goals.

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WHAT’S A LOW CARB DIET?

There are many different forms, but typically a low carb diet restricts carbohydrates from bread, rice, grains, pastas, and processed foods, and sugary food or drinks. Despite having no specific set limitations, as a general rule carbohydrates on a low carb diet are limited to 50-150g net carbs per day. (Net carbs = Total Carbs - Fiber)

A typical low carb diet tends to be lower in carbs, and higher in protein than the Standard American Diet. By restricting carbs, you may also eliminate calories that come from highly processed foods, and these things working together may promote weight loss.

Examples of popular low carb diets include Atkins, Paleo, and a Mediterranean diet. Low carb diets have been linked to many health benefits such as weight loss, managing diabetes, improved blood sugar regulation, and decreasing cardiovascular risks. 

LOW CARB DIET PRO’S & CON’S

Pros

• may promote weight loss

• eliminates many processed carbohydrate and sugary foods & drinks

• good for more explosive exercise like sprinting or weight lifting

• can be sustained long term

• less restrictive than keto
  
  
  

Cons

• limits food options

• may cause you to feel weak

• may experience constipation

• may experience slower weight loss results

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WHAT’S A KETO DIET? 

The ketogenic diet is designed to keep carbs so low that you enter a state known as ketosis. Ketosis is a metabolic state that occurs when the carb intake is very low, insulin levels drop, fatty acids are released and transferred to the liver, where they become ketones. In a Standard American Diet, our body mostly runs on glycogen from eating carbs. When we lower our carb intake over a period of time to a level of ketosis, our body runs on ketones for fuel instead.

A keto diet focuses on high fat, moderate or high protein, and very limited carbohydrates. The typical range of daily intake for carbs for keto is below 20-50g net carbs. While a keto diet allows for a high fat intake, it is important to know that calories still count. You are simply using fats instead of carbs to help you feel full and satisfied.

Ketogenic diets have been linked to many incredible benefits such as treating epilepsy, controlling insulin levels, managing diabetes, and even impairing growth of certain types of cancer. It has also helped many people with mental clarity, increased energy, and decreasing inflammation in the body.

KETO PRO’S & CON’S

Pro’s

• may promote weight loss

• has therapeutic benefits

• may reduce appetite

• stable energy and blood sugars

• good for more endurance type exercise such as jogging
  
  

Con’s

• limits food options

• may experience constipation

• long term data is limited

• may be too restrictive to maintain long term
  
  

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WHICH DIET IS BEST FOR YOU?

The “best diet” is entirely a personal thing. It depends on your biology, lifestyle, pre-existing medical issues, your goals, and a variety of other factors. Some people feel their best on a keto diet, other people feel their best doing low carb. The most important thing is to find a way of eating that makes you feel your best, that you can do long term. It is important to consider what you feel is more manageable, that you can make into a true lifestyle change - not just a “quick fix diet”. 

There may be some trial and error until you decide which lifestyle is right for you. If you want to start a keto diet - it is HIGHLY recommended to transition to a low carb diet for a week or two first. This will allow your body to adjust more easily, and will make it easier to decrease your carb intake further to get into ketosis. It will also allow you to get accustomed to eating more whole foods, and eliminating high-carb and high-sugar processed foods from your kitchen.

The bottom line is that both diets restrict carbohydrates, and can help you lose weight. There is no right or wrong answer. Keto has additional therapeutic benefits, but is a bit more restrictive with your carb intake. Low carb allows for a bit more carbs, but may not burn body fat as quickly. The key is deciding which is more sustainable for you, and allows you to eat foods you’ll enjoy long term. If you want any help starting a keto diet, or you feel like keto is too restrictive for you and you’re interested in adding carbs back into your diet without ruining your weight loss progress, click here to learn more about how I can help! You can also join the free Keto Weight Loss For Women Facebook community full of supportive keto women on their own keto journeys!

12 Keto Weight Loss Myths - DEBUNKED!

In the last few years there has been tons of media and headlines circulating about the most recent “fad diet” out there - the ketogenic diet, or keto as it is commonly referred. With all of it’s touted benefits like mental clarity, decreased hunger, more energy, stabilized blood sugar and most commonly - quick weight loss - it’s no wonder so many people are curious to want to try it for themselves. But it’s important to always do your own research before implementing any diet and lifestyle changes to ensure it’s a good fit for you. The more informed you are about what keto is, and what keto isn’t the better off you’ll be to set yourself up for success!

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Let’s take a look at the 12 most common keto myths out there, and shed some light on what’s true or untrue so you can feel fully confident in living a sustainable, keto lifestyle.

TOP 12 KETO WEIGHT LOSS MYTHS:

MYTH 1: KETO IS TOO RESTRICTIVE

Reality: There is an abundance of food you can consume on a keto diet, and a keto alternative for almost everything.

Focusing on whole foods such as meat, poultry, fish, seafood, cheese, cream, nuts & seeds, olives, non-starchy vegetables, leafy greens, lemons, limes, berries, avocados, pickles, and fermented foods is recommended to make up the majority of your keto diet to ensure that you are consuming nutrient-dense foods. But there are also keto or low carb alternatives to most processed foods like breads, wraps, pastas, or rice. Basically anything you want to eat following a “Standard American Diet” you can find or create a keto alternative for!

MYTH 2: KETO IS ONLY FOR WEIGHT LOSS

Reality: The keto diet has been shown to have many benefits aside from just weight loss. Some of these benefits include regulating hormones, improved cognitive function, increased energy, stabilizing blood sugars, improving digestive health, and decreasing risk of certain diseases like diabetes and heart disease.

MYTH 3: INTERMITTENT FASTING IS A MUST ON KETO

Reality: Intermittent fasting is completely separate from a keto diet. Everybody is different, and should always do what feels best for them. It is extremely common on keto to experience a reduced appetite, and controlled cravings which makes it easier to incorporate Intermittent Fasting. However, it is not absolutely necessary in order to achieve or maintain a state of ketosis.

MYTH 4: I CAN EAT ALL THE BACON, CREAM, & BUTTER I WANT ON KETO.

Reality: You can eat high fat foods such as bacon, cream, and butter,  BUT - calories still count! So while you can enjoy some satiating, delicious, high fat foods they are still dense in calories, and high in saturated fats, and should be limited. It’s still important to include heart healthy unsaturated fats such as avocados or olive oil into your keto diet. 

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MYTH 5: YOU CAN’T EAT FRUIT & VEGGIES ON KETO BECAUSE THEY’RE HIGH IN CARBS.

Reality: Eating whole, unprocessed foods are an important source of vitamins, minerals, antioxidants and fiber and can easily be included in a keto diet. An extremely common side effect of a keto diet is constipation. Fiber + water are the two main components in making bowels move! So including fruit and veggies that are high in fiber are an important factor to a healthy digestive tract on keto. On a keto diet the best produce to stick to are non-starchy vegetables, leafy greens, avocados and berries.

MYTH 6: KETO MAKES YOU TIRED AND SLUGGISH

Reality: When you first start a keto diet you may experience what is known as “the keto flu”. This is when you may feel fatigued, or experience headaches and muscle aches. Generally, this is just an adjustment period as your body shifts from burning glycogen (carbs & sugar) to using fat as fuel. The good news is - “keto flu” is optional! It is often brought on by an initial electrolyte imbalance as you make the transition. So if you supplement your electrolytes properly from the start, “keto flu” can be completely avoided.

MYTH 7: KETO RAISES CHOLESTEROL 

Reality: While there needs to be more long-term research in this area, clinical trials have shown that lower carbohydrate diets may actually improve cholesterol and protect against major cardiovascular diseases. Incorporating a balance of animal and plant based fats such as avocados, olive oil, fatty fish, and nuts & seeds is a good way to include unsaturated fats that may help lower LDL cholesterol.

MYTH 8: I NEED TO GET MY FATS IN ON KETO

Reality: Most would agree that you should use your fat macronutrient as a lever to help with satiety on keto. That basically means if you’re tracking your macros, you do not need to hit the exact grams of fat for the day. When you eat more fats, your body will choose to burn that first, before going to the “reserves” or fat stored on your body. So if your main goal is weight loss, don’t worry about “getting your fats in” - just eat enough so you don’t feel hungry anymore.

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MYTH 9: YOU HAVE TO STAY UNDER 20 NET CARBS ON KETO

Reality: Everybody is different, and therefore the amount of carbs you should eat depends on your goals and personal health. 20 net carbs is a great place to start for beginners to ensure you enter a state of ketosis. But some people may be able to increase that number based on height, weight, physical activity, etc. You can use a blood meter to test your ketones and determine your specific carb threshold.

MYTH 10: HIGHER LEVELS OF KETONES = BETTER RESULTS

Reality: Being in ketosis is more important than the level at which you’re in ketosis, or the amount of ketones. As long as you’re in ketosis, you’re burning fat. A higher level of ketones in the blood may increase other benefits, but it does not necessarily mean greater fat loss.

MYTH 11: CERTAIN FOODS ARE “NOT ALLOWED” ON KETO

Reality: Ketosis is a state of being, not a specific food. Certain foods that are known to spike blood sugars and will absolutely knock you out of ketosis should be avoided. However, what matters is the total carbohydrate load of the food. The most important factor is your overall intake for the day. For example, if you wanted to eat 1 small apple and kept all your remaining foods for the day at zero or minimal carbs, you would still be in ketosis. You may CHOOSE to avoid things like carrots, tomatoes, and corn for example, but recognize that it is a choice and not an absolute rule. The most important thing is that your carb count is where it should be, and your keto lifestyle is sustainable.

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MYTH 12: KETO IS THE BEST WAY TO LOSE WEIGHT

Reality: There is no 1 diet that is best for everybody. Just because you know someone who was super successful at losing weight on keto doesn’t guarantee it will be the same for you. ALSO, the rate at which you lose weight on keto will vary. Some people lose weight quickly, some people lose weight slowly, some people have a lot to lose, some people have a little amount to lose. So stop comparing - everyone is on their own journey. There is no one size fits all solution to weight loss. The best diet to lose weight and feel healthier is the diet that is sustainable FOR YOU.

What are some of the biggest keto myths you’ve encountered? Since keto is fairly new and currently so popular there will always be cheerleaders and naysayers. The truth is that there is still a lot of research that needs to be done long term to know all of the effects of living a keto lifestyle. But if you’re willing to give it a chance you may discover it to be the most optimal and sustainable for your health, goals, and weight loss. If you’re new to keto, or you’ve been doing it for a while but feel like you’re struggling to stay consistent click here to learn more about how I can help support you in achieving your keto goals.