Keto: Yes or No?

KETO DIET: YES OR NO?

By Jules Bruchez

You will lose more fat on a keto diet, or will you?

The ketogenic diet is widely used around the world and marketed as the best diet that is superior for losing body fat over other methods.

WHAT IS THE KETOGENIC DIET?

Better known as KETO, it is a diet that excludes carbohydrates leaving you only to eat protein and mostly fats. Carbohydrates lend themselves to be the preferred fuel source in our bodies when both carbohydrates and fats are both present in the bloodstream. This simply means that our body will burn off carbohydrates (glucose) before using fat for fuel.

WHY IS IT SO POPULAR?

Keto became very popular during the same time as the demonization of carbohydrates took light. In 1992, Atkins pub- lished an update from his 1972 book, Dr. Atkins New Diet Rev- olution, and other doctors began to publish books based on the same principles. During the late 1990s and early 2000s, low-car- bohydrate diets became some of the most popular diets in the US. It was at this time the Ketogenic Diet really began to take off.

SO HOW DOES THE DIET ACTUALLY WORK?

The process behind the ketogenic diet is pretty straightforward and simple. If someone drops their carbohydrates intake (glucose) to 50g a day or lower our body begins to become adaptive to fat. The body begins to start making ketones in the absence of glucose in the bloodstream and begins to use these ketones as fuel. By following this method every day we simply no longer have glucose (carbohydrates) present in the bloodstream and our body's primary energy source has now shifted away from glucose and now to fat and ketones.

SO YOU'RE SAYING WE WILL BURN MORE FAT?

Yes, absolutely you will burn more fat but it may not be what you think. You have to understand the science of the body. When you eat more fats you will burn more fat. Just like if you eat more carbs you will burn more carbs.

Wait? What...?

Yes that’s right you read that correctly. Simply because you eliminate carbohydrates from your diet does not mean that you’re absolutely just starting to burn more body fat. You will burn more fat but that’s because you were eating more fat so now that fat has to be turned into energy. And if that’s the only energy that you’re giving your body it has to use it to get the job done. When we say we are burning more fat, it’s due to fatty acids and glycerol which is in your bloodstream being oxidized. Remember, this is not fat being stored, it’s rather just being converted into an energy source that way it can be used up by the body since there is no more glucose (carbohydrates) in the bloodstream.

SO WHO SHOULD DO THE KETOGENIC DIET?

It’s simply the person who can use the diet in longevity. This a whole macronutrient missing from their diet then they are better suited for that type of diet. But if they’re looking for a quick weight loss for two months and then jump back to eating carbohydrates I would not recommend it. Ketogenic diet does work for people who are called fast oxidizers. Fast oxidizers are people who can tolerate a higher fat diet due to their genetics. They function not only better physically, but also mentally.

TRUTH ABOUT KETO AND CARBOHYDRATE DIETS

1. The brain requires approximately 130 grams of carbohydrates daily to optimally function.

That’s about 40 % of the calories consumed in an adult’s daily diet (average non-active lifestyle). One can say that carbohydrates are the brain’s fuel. Despite the fact that the human brain accounts for only 2 percent of the body’s weight, the brain consumes 20% of carbohydrates' energy.

The neurons of the adult brain require the highest energy demands of glucose (breakdown of carbohydrates) from our blood supply.

2. As for fat loss, Keto shows to be more aggressive at the BE- GINNING but not long term!

Eating low carb (120-150grams a day) has been shown to produce the same results without the negative responses people often get from doing Keto.

In my professional opinion, there is no magical program out there. If you and a friend start on a cookie-cutter diet and only one of you lose weight, it’s simply because the other person was in a calorie deficit.

When working with someone I use a variety of diets for my oneon-one clients:

KETO

LOW CARB

HIGH CARB

BACK LOADING CARBS

ISOCALORIC

ZONE

ZONE

It’s the art of being a good performance coach: knowing which diet fits your client the best. A ketogenic approach can work well for one person and be extremely poor for another. Remember that the rate of fat loss can be highly affected by its macro nutrients. But it comes down to energy balance in the long run. You must create a calorie deficit specific to you and adjust the numbers as you become more fit.

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Jules Bruchez is a graduate of the University of Louisiana of Lafayette holding a Bachelor's Degree in Behavioral Science and a minor in Visual Arts. He has three different Strength Coaching certifications and serves as a Bio-Conditioning coach specializing in Heart Rate Variability Training. He's the creator of the Outperform Training Academy which offers one-to-one personal training and online training with a holistic approach.