The keto diet has a lot of buzz. But what exactly is it?
In simple terms, the keto diet puts your body into a state called ketosis. This happens when you limit your carb intake to fewer than 50 grams per day (or net 30 grams). When carbs are drastically reduced, your body switches from burning glycogen (glucose) for energy to burning ketones, which are produced from fat.
Many people hail the keto diet as a miracle solution for weight loss, and some even claim it can reverse diabetes.
Does it Really Work?
Before we dive in, let's emphasise one thing: If you’re doing high-intensity workouts like CrossFit, Olympic lifting, powerlifting, or HIIT, the keto diet probably isn't for you. During training, your muscles rely on glycogen for explosive power and endurance. Without glycogen, your performance will suffer, plain and simple.
For others, keto *can* work, but I still don’t recommend it for most people. Here’s why:
The Reality of 50 Grams of Carbs
Think 50 grams of carbs is a lot? Think again. To put it into perspective, 50 grams is about the equivalent of one apple. For the whole day.
Oats, rice, bread, fruit, even milk (yes, it has carbs). Living on just 50 grams of carbs means cutting out many of the foods you probably eat daily. It’s restrictive, and not easy to maintain long-term. Maybe especially in a social setting.
Side Effects of Ketosis
One little-known fact about the keto diet is that it changes the pH level of your blood, making it more acidic. This can lead to what’s known as "keto breath"—a metallic or copper-like taste in your mouth and an odour that’s, well, less than pleasant.
The acidic environment also leeches calcium from your bones, which can weaken your skeletal system over time. And let's not forget the infamous "keto flu." This is when your body is adjusting to the lack of carbs, and it can leave you feeling fatigued, foggy, and downright awful for days. Think along the lines of a zombie apocalypse.
The Biggest Risk: You Can’t Cheat on Keto
One of the most significant downsides of keto is its lack of flexibility. There are no cheat days.
Once your body stops using glucose for fuel, your pancreas stops producing as much insulin. So when you suddenly eat carbs again—let’s say on a “cheat day”—your pancreas goes into overdrive to regulate your blood sugar levels. Do this too often, and you risk damaging your pancreas, which is the same problem if we eat too fast carbohydrates a lot and insulin sensitivity suffers. This is the first start of diabetes.
The Bottom Line
Keto may work for some people, but it's not sustainable for many, especially athletes. The potential risks—like keto flu, calcium depletion, and the danger to your pancreas—are things to seriously consider.
If you want to try keto, it may be a good option for starting a fat loss journey, with a solid plan for how to slowly reintroduce slow carbs into your diet once you've reached your goal.
Want to dive deeper or explore better nutritional options? Book a consultation with me, and we’ll find a plan that works for you!
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