Keto diet: the Best Weight Loss Strategy as of right Now?

The ketogenic (keto) diet has gained widespread attention for its potential to induce rapid weight loss, but is it the most effective strategy? To answer this, we need to explore the principles of this eating regimen, its benefits, drawbacks, and how it compares to other dietary approaches.

Understanding the Keto Diet

The keto diet aims to shift the body’s metabolism from relying on carbohydrates to using fats as the primary energy source. This metabolic state, known as ketosis, occurs when carbohydrate intake is significantly reduced, typically to 20 to 30 grams of net carbs per day. 

However, achieving and maintaining ketosis requires strict adherence to low carb intake and high fat consumption, which can be challenging. An alternative approach, known as “healthy keto,” allows for a slightly higher carb intake (30-50 grams of net carbs per day) and emphasizes balanced nutrition, including increased fiber intake to mitigate potential health issues like high cholesterol and disrupted gut flora. This is the approach we follow and advocate within our programs at MyAuthentikSpoon, ensuring a sustainable and health-conscious way to enjoy the benefits of this diet.

What Does 20g of Carbohydrates Look Like? To put this into perspective, 20 grams of carbohydrates is roughly equivalent to either:

• One medium-sized apple
• Half a cup of cooked quinoa
• Two tablespoons of honey

Short-Term Benefits of Keto

This eating regimen can result in significant short-term weight loss. A review by the National Lipid Association found that very low-carbohydrate diets can help people lose more weight than traditional high-carb, low-fat diets within the first two to six months. This is partly due to keto’s ability to reduce appetite and increase satiety, leading to a natural reduction in calorie intake.

Moreover, the diet has therapeutic benefits, especially for epilepsy. Research has shown that nearly one-third to two-thirds of children with epilepsy experience a 50% reduction in seizures after six months on the diet.

Long-Term Sustainability and Risks

Despite its initial success, the keto diet’s long-term sustainability and safety are controversial. One major concern is its impact on cholesterol levels. The main issue people have had with it is that it is high in fats, including saturated fats.

Saturated fats, found in foods like bacon and butter, have been demonized for decades by dietary guidelines due to their presumed association with increased cholesterol and coronary heart disease (CHD). This led to an increase in carbohydrate consumption, which has been linked to the rising obesity and diabetes epidemics. However, recent studies emphasize that it is important to keep in mind that saturated fats are not bad for health, it is just that they are needed in proportionally smaller amounts than other fats like omega3, omega6 and omega9.

So an imbalance in saturated and unsaturated fats is the real issue, as well as transfats. Indeed, these are oxidized fats that are found in products such as standard vegetable oil that is not cold pressed, and which uses solvents like hexane, which is then bleached to improve the visual appeal of the oil. All in all, these contain free radicals and constitute unhealthy fats. If you are interested in better understanding the role of each of these fat types and how they influence our body’s function, our Weight Loss Program is an excellent ressource, as it delves into the subject in much more detail. 

Overconsumption of Protein

Another common misconception about this feeding regimen is the overconsumption of protein. Excessive protein intake can interfere with ketosis because amino acids in proteins can be converted into glucose, preventing the body from entering a true ketogenic state. Therefore, it’s important to moderate protein consumption and focus on high-quality fats. That’s why MyAuthentikSpoon programs recommend having an intake of 1g protein per kg of weight, which can then be adjusted according to one’s activity level. For example, a very active individual will have a higher protein need than a sedentary one, and so on.

In terms of protein, it is also really important not to overcompensate in the opposite direction, and limit its consumption excessively. A common misconception we’ve observed among new participants in the MyAuthentikSpoon programs is the belief that 1 gram of protein-containing food equates to 1 gram of protein. As a guide, here a couple of equivalence to calculate the adequate protein intake:

1 egg = 6g protein

30g of hemp seed = 9.5g protein

85g cooked chicken breast = 26g protein

Dirty Keto: A Common Misconception

A variation of this diet known as “dirty keto” has become popular for its convenience. Although dirty keto is still low in carbs and high in fat, its food sources are often not as nutritious, which inhibits your body from functioning optimally. It allows for highly processed and packaged foods, which can be high in sodium and contain additives that may negatively affect health. For example, someone on dirty keto might order a double bacon cheeseburger without the bun instead of grilling a grass-fed steak and making a low-carb salad with a high-fat dressing.

While you can technically attain ketosis and garner some of it’s benefits using this approach, you may miss out on several key nutrients your body vitally needs and increase your risk of disease.

If you’re looking for healthy food options, I invite you to check out our blog. We regularly share delicious recipes and tips to support your healthy lifestyle.

Comparing Keto to Other Diets

When comparing the keto diet to other dietary approaches, both low-carb and low-fat diets can lead to weight loss, but each has their own distinct impact on the individual’s health. Indeed, while a study by the National Institutes of Health found that both diets resulted in weight loss, and that the low-fat diet led to more significant body fat loss, they did not factor in the overall wellness of their participants in the long run.

Indeed, it is primordial to stress that essential vitamins such as A, D, E,  K are all fat soluble, so when we reduce our intake of fats we reduce their abundance in our bodies. This will inevitably create health imbalances, diseases and such in the long run. 

Conclusion

The keto diet can be an effective short-term weight loss strategy, but it is not necessarily the most sustainable or healthiest option for long-term use. That’s why in MyAuthentikSpoon Weight Loss Programs, we begin with healthy keto for about three weeks before gradually reintroducing a variety of nutrients from all food groups and incorporating regular physical activity routines into our participants’ lives. This approach helps guide them through a sustainable lifestyle change with lasting effects.

The journey to weight loss and well-being is unique for each individual, and having expert support tailored to your specific needs can significantly enhance the success and overall experience of your weight loss journey. At MyAuthentikSpoon, we understand that there is no one-size-fits-all solution. Our programs are designed to provide personalized guidance, ensuring that each participant receives the attention and resources they need to thrive.

We emphasize the importance of balanced nutrition, regular exercise, and a mindful approach to eating. By creating a supportive and empowering environment, we help individuals develop healthier habits that are both enjoyable and maintainable. Our goal is not just to achieve weight loss but to foster a holistic sense of well-being that will endure long after the program concludes.

Embark on this transformative journey with us, and unlock a healthier, happier you.

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