For some reason, people actually like following this type of diet. Which is cool, because it definitely works for fat loss.We know this from studies and from every keto enthusiast who does keto telling you that they do keto and how amazing keto is.
But, should you go keto too?
Before we start blending up avocados and drinking them, here’s what you need to know.
Keto, or ketogenic diets aim to restrict carbohydrates to approx 5-10% of total calorie intake, which in most cases is about 50g of carbs. This is then combined with a moderate protein intake with the remainder of your calories coming from fat, which equates to 60-80%.
So, the question is; why? Why is there a need?
The goal of following a keto diet is to become in a state of ketosis by slashing the carbs from your diet. This in return will remove insulin’s fat burning inhibitory action and therefore allows for fat burning to commence.
Which, you know, makes some sense.
But, as we now well know, this theory has been dismissed. Because, calories are king.
In addition to this, carb:fat ratios are pretty much background noise when protein intake is set. To put this simply, when a calorie restriction is in place and has ample amounts of protein, you can do whatever you want with the remainder of your calories. For fat loss purposes only, it really doesn’t matter.
With most calorie restricted diets, It’s how many calories protein displace rather than the carb:fat ratios. So, when studies suggest that low carb diets are superior, it’s mainly down to the high protein content and not necessarily the amount of carbs eaten.
However. One noticeable superiority to keto diets is appetite suppression. Keto suppresses our hunger hormone; Ghrelin. This in return can help with portion and calorie control which may aid with fat loss. Is this down to increased ketone production or simply by having more protein and fat in the diet? I don’t really know. Either way, it fills you up a little more.
Anecdotally, keto diets also improve energy and well-being after the initial adaptation phase.
So, same rates of fat loss, less hunger and more energy?
Sign me up.
Oh, but your performance will most likely suck. If you’re an athlete, this will take a big hit. Their is some evidence showing that it aids with ultra endurance events and perhaps doesn’t completely ruin recreational gym performances. But for athletes competing at high levels, it’s a no go from me as it has a general trend to make you worse.
Since athletes need to perform, they can still lose body fat and aid performance with a higher amount of carbohydrates (even within a calorie restricted diet).
So, for me, this is my default recommendation for them.
Plus, why would you want to cut out carbs? Both are equal for fat loss, but you get to eat pasta in one.
No brainer for the avid trainer.
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