I personally think there are right and wrong ways to do any kind of diet.
Whether you’re keto, paleo, a vegetarian, a vegan or HCLF – if your diet consists of highly processed foods and is lacking in quality nutrient dense foods – you’re probably not doing it right.
I think the main concern people have with ketogenic diets is the “lack of carbs” or “excess fats and oils” (a ketogenic diet consists of about 75% fat, 20% protein and 5% carbs).
A ketogenic diet basically consists of a small amount of meat, poultry, seafood or eggs and a large amount of high-fat foods – avocado, nut/seed oils, nuts/nut butters, coconut oil, butter and cheese. Carbs are usually limited to high fibre/low sugar vegetables.
This means no fruit (or very minimal), grains or starchy vegetables like potatoes/sweet potatoes.
Of course, if done correctly – there are many pros to a ketogenic style diet.
- Increased fat-burning
- Improved cognitive function and mental focus
- Lower insulin levels
- Reduced inflammation
- Can be used to weaken cancer cells (most cancers thrive off of glucose)
So what are the cons?
A ketogenic diet can be –
- Too low in fibre (which can cause digestive issues for some people)
- Too high in “unhealthy” fats (eating a keto diet filled with nutrient-rich nuts/seeds/avocados/healthy oils is not the same as slamming back only low quality bacon and butter)
Right now at this point in my life, I personally prefer to be metabolically efficient and not feel restricted with my eating style.
Being metabolically efficient is basically the measure of how well your body utilizes fat as an energy source.
When you are metabolically efficient, you should feel satiated for hours after a meal, have consistent energy levels and be able to maintain weight without following a specific diet.
On the other end of the spectrum – those who are metabolic inefficient will usually have low energy (as they have a hard time accessing their stored energy in fat cells), find themselves always hungry (like, truly hungry) and tend to gain weight easily (and even a harder time trying losing it).
And guess what – you don’t need to follow a ketogenic diet to become fat adapted.
Utilizing fasting protocols and macronutrient partitioning can be very beneficial.
Exercising in a way that allows you to tap into your stored energy is also very beneficial.
In doing so, you can create different hormonal responses which can be responsible for the breaking of fat.
It may sound complex, but is basically what I believe a normal metabolic state should be like.
Once you have proper guidelines to follow – you likely find it a lot easier to reach this point. This is why in all of my guides – I include fasting protocols and designed the nutrition protocols the way I have.
If you need help choosing the best guide for you, do not hesitate to send me an email at firstname.lastname@example.org