There’s a problem with all the blog posts and articles about how great the keto diet is.
Yes, it’s true that the keto diet can help you lose weight, boost your energy levels and improve your ability to concentrate. But the keto diet isn’t right for everyone.
So in this article we’d like to explain who shouldn’t be following a keto diet, as well as going over who should do keto and the health benefits it could bring you.
What Is The Keto Diet?
The keto diet is designed to change your body’s metabolism: it puts you into a fat-burning metabolic state called nutritional ketosis.
While you’re in ketosis, your body uses more fat as fuel and relies less on glucose from sugars/carbohydrates.
And that’s why keto is so great at helping folks lose weight.
What Do You Eat on a Keto Diet?
1) You’ll be eating a moderate amount of protein and lots of healthy fats.
Which means filling up on plenty of leafy green veggies, meats, organ meats, seafood, eggs, avocados, healthy fats (like olive oil, coconut oil, avocado oil), and small amounts of nuts and berries.
2) You’ll also reduce your carbohydrate intake to under 25g per day.
Which means cutting out pizza, pasta, bread, cake, sugary foods and flours. (Or looking for keto-friendly adaptations of these dishes – they do exist!)
3) You’ll need to focus on nutrient dense foods, if you want to do keto the healthy way.
Which means waving goodbye to processed foods like cheese, diet sodas and low-carb energy bars. They might be low in carbohydrates, but they’re not good for your health!
How Much Do You Eat on a Keto Diet?
This is something which confuses a lot of folks.
It’s straightforward to calculate your carb intake. Most people stay under 20-25g of carbs per day.
But how much protein do you eat? Can you eat unlimited amounts of fat? How many calories should you eat per day?
The easiest way to calculate your ideal protein and fat intake is by using a Keto calculator to figure yours out. It’ll save you from having to do complicated math equations!
Who Should Try Keto?
Keto is an amazing tool to use for anyone who wants to…
1) Lose weight
One study compared low-carb dieters with dieters who were on a conventional weight loss diet (low-fat, high-carb). They found the folks on a low-carb diet lost significantly more weight. And you can find plenty more studies and success stories out there to back this up.
2) Beat sugar cravings and increase energy levels
Your blood sugar will be a lot more stable on a keto diet, because you consume so few carbohydrates. This means you won’t experience the blood sugar spikes and crashes which cause sugar cravings and play havoc with your energy levels.
3) Get rid of brain fog and stabilize your mood
This another consequence of having stable blood sugar: no more brain fog! Plus, research has found that a ketogenic diet could act as an antidepressant in animals – so there’s a chance it could do the same for humans.
4) Look after your long-term health
The keto diet is an effective way to lower high blood pressure, improve cholesterol levels, reduce triglyceride levels and treat metabolic syndrome. Which is very good news for your health! And a keto diet may also help prevent cancer and protect you against Alzheimer’s disease.
And Who Shouldn’t Try Keto?
Keto might not be right for you at this moment in time if you have a lot of underlying health conditions or an autoimmune disease.
Because of the health issues you’re experiencing, you likely won’t even notice many of the benefits that come with a keto diet. Your uncomfortable symptoms will cover them up.
The best strategy is to heal your body first, and then give keto a try to boost your health even further.
There’s no denying that the food we eat impacts the way feel. And following a keto diet could impact you in a positive way, improving everything from your digestion to your mood to your ability to focus.
But it’s important to realize that the keto diet isn’t a quick fix. You’ll feel a substantial difference when you stop eating processed high carb foods and start eating a clean Keto diet. But it won’t happen overnight!
And leading a healthy lifestyle is just as important as your diet. Which means making it a priority to exercise, meditate, and get enough sleep.
You’ll feel much better than if you focus on diet alone. And you could find this is the year you look and feel your best yet!
Written by: Louise Hendon is the co-founder of ketosummit.com. She’s a Keto enthusiast and enjoys helping others reach their health goals.