I know you have friends in keto right now. I know you’ve heard it’s the greatest thing under the sun. I also know you have concerns about whether or not it is actually healthy to consume so much fat in a day. Let’s dive in.
First, is keto “healthy”?
Absolutely.
There is nothing wrong with a very high fat diet that is ultra low in carbohydrates and moderate in protein. Your body only requires certain amino acids (from protein) and fatty acids (from fats). There is no such thing as an essential carbohydrate (especially if you aren’t very active).
So, if you are trying to lose weight and aren’t moving much, keto is actually a great option. However, if your goal is anything but weight loss, or you plan on competing at a high level in sport, the last thing you should consider is the ketogenic diet. Carbs are the best fuel for intense activity and necessary to promote muscle growth (if enough calories and protein are present). This is not up for debate. Even if you are trying to lose weight, but you have secondary goals of building muscle or training hard and frequently, keto still isn’t your best option.
This is not to say you can’t succeed at these goals with a keto diet – it’s possible – just nowhere near optimal. It’s like if your training only consisted of using machines to get stronger. It’s certainly possible, and probable to a small degree, but not even close to being as effective as working with free weights. Not to mention your food selection is far more limited on keto.
Am I against keto? Nope – I have clients following certain keto protocols where it makes sense.
But it’s also not a magic – one size fits all – approach.