The Ends Don’t Justify the Means

The rise of the Keto diet has been dizzying.  A quick google trends search shows that the word was hardly used before 2016.  By 2018 it was one of the top search terms on the internet.  Not surprisingly, there’s a whole array of keto friendly foods, supplements, and cookbooks available now.  Even Slim Fast has got in on the game. 

Why all the interest now?  After all, ketogenic diets have been around since the 60’s.  Dr Atkins famous diet is essentially a keto diet, he just didn’t use that word to describe it. 

The short answer?  It works for weight loss.  Unfortunately, many of the early pounds lost are simply water weight (yes–water weight is actually a thing. ketosis alters the renal reabsorption of sodium, allowing more volume loss of water in the urine).  But if you stick to it, real weight loss occurs.  Eating a well-formulated ketogenic diet can even—despite its high fat content—improve blood cholesterol profiles in many subjects.  Likewise, the low carbohydrate content lends itself to improved metabolic health—from fixing diabetes, to hypertension, to conditions like PCOS and gout.  It even seems to help with gut health.  Heck, some claim it fixes their libido, arthritis, skin health, and so much more.

So what’s not to like?  It’s not the results I don’t like–it’s how some people get there.  In other words, when it comes to eating Keto, the ends do not justify the means.

Many regular readers already know what it takes to get into ketosis—either starvation or severe carbohydrate restriction.  On my Keto diet podcast, we discussed at length the macronutrient profile of a ketogenic diet: roughly 80% fat, 15% protein, and only 5% carbs.  Many well-meaning individuals have increased their fat intake precipitously to accommodate this profile; unfortunately, its not always with the best mother nature has to offer.  Instead of butter from grass-fed cows, organically grown fibrous vegetables, and pasture raised meats, it’s fried bacon, “fat bombs,” and loads of artificial sweeteners.  In other words, just because it’s keto doesn’t make it good for you. 

So if you’re interested in going keto or have already started, take a long hard look at your diet and its components.  Are they real foods?  Are you taking the “high fat” thing too far? (hint: if you are drinking olive oil, there’s a good chance that you are).  Are you subsisting primarily off of shakes and other keto supplements like MCT oil powder and “keto-friendly” bars?  If so you may need to rethink it.   

A “well-formulated” ketogenic diet need not consist solely of fat.  Although lean protein does need to be limited somewhat, there is no need to adhere to strict protein restriction of less than 15% of calories to achieve a modest level of nutritional ketosis and most of its benefits.  Lastly, carbs don’t need to be feared or eschewed completely.  Unless you are treating a condition such as epilepsy or cancer with the ketogenic diet, It can be rich in low net-carbohydrate vegetables like spinach, arugula, and cauliflower without disrupting ketosis. 

So what about you? Have you tried Keto and gotten mixed, or even negative results? Maybe you were letting the ends justify the means…

~Brendan