· Top 5 Signs You Are in Ketosis
· 5 Muscle Building Meals for Your Keto Diet
· Healthy Weight Loss: Getting Into Ketosis 101
· How To Exercise While On a Ketogenic Diet
· Keto Mythbusting - 5 Biggest Ketosis Myths
I initially didn’t reply to Sam’s email - it goes against my ethical and moral compass to write BS articles on fad diets simply for monetary gain; it completely undermines my credibility as a nutritionist to provide you with accurate, honest and informing nutrition information; and it perpetuates what is currently so wrong with the health industry at the moment… but Sam was very persistent and emailed me 3 more times throughout the week!
Well Sam, your persistence has paid off. Here is my article. I’ve decided to take on 2 of your suggested topics and write on the 5 biggest Ketosis Myths as well as the Top 5 signs you are in Ketosis. But first, about about the Keto Diet.
The goal of the keto diet (short for ketogenic diet) is to get your body into a “ketogenic state,” by cutting carbohydrates and eating a high protein, high fat diet. In a ketogenic state your body is not burning carbohydrates (it’s preferred fuel source; because you’ve cut them) so must use an alternative energy source – Ketones.
Ketones are formed from fat stores and are produced by the liver when your body is depleted of carbohydrates stores (glucose and glycogen).
Historically, the Keto diet was used to treat seizures in individuals with epilepsy – not intended for use in the battle of the bulge amongst the general population.
Ultimately, the Keto Diet is not really that new -the idea of cutting carbs is pretty old hat.
And now for Sam’s articles…
Keto Mythbusting - 5 Biggest Ketosis Myths
1. Keto is not a fad diet
Truth: It totally is.
2. Weight loss on Keto is superior to other diets
Truth: It’s not. Simply if you eat less energy than your body requires (e.g. by cutting carbs), then you will lose weight. On a Keto diet, once your body has depleted its’ stores of glucose and glycogen (derived from carbohydrates in your diet), it will turn to fat or lean muscle for fuel. This ‘switch to fat burning’ is not a ‘magical’ effect of the Ketone diet as is often promoted, it is just a physiological necessity.
While weight loss in the short term may be dramatic on the Ketone diet (largely due to water weight associated with cutting carbs), long term the benefits aren’t substantiated. The likelihood of sustaining the Keto diet is also limited which increases the risk of entering the yo-yo diet cycle.
3. Going Keto gives you spiritual Zen and makes you superior to everyone else
Truth: It doesn’t. And measuring your self-worth based on your waistline or how ‘clean’ your diet is, is an unhealthy habit that the media has a huge responsibility for. Keto or not, you are worthwhile.
4. “Keto cured my …”
Truth: It didn’t. If you have made healthier changes in your life following the Keto diet, that’s fantastic, however, the Keto diet is not a miracle treatment and should not be trumped for curing medical ailments and conditions (other than epileptic seizures when done so under strict medical supervision). In fact there are some conditions that could be dramatically worsened by Keto.
5. If your Keto diet isn’t on Instagram, you’re not even Keto-ing
Truth: See the ‘truth’ RE myth 3. Your health and self-worth doesn’t need validation – you are worthwhile. Save your sanity and everyone else’s and enjoy whatever meal you are eating without letting the world know. Ask yourself, is it really #inspo or just perpetuating this cycle of validation and measuring your worth based on the latest diet trend?
Top 10 Signs You Are in Ketosis
1. Your breath stinks. Being in Ketosis means your body is breaking down Ketone bodies, which gives your breath a distinctive stink.
2. Your hangry. The thing about putting yourself into a state of starvation is that it tends to be quite uncomfortable, resulting in a serious case of the hangries (when the forces of hunger and anger combine…*insert superhero theme music)
3. You feel fatigued. Interesting that this is a side effect of starvation, right?
4. You have headaches. … fortunately since your breath stinks and your hangry, people will most likely stay well away and let you have your peace and quiet.
5. Your constipated. While this one may not be experienced by all Keto followers, the odds significantly increase since a huge source of dietary fibre (i.e. grains) have been removed from the diet.
For the record, while I don’t personally support the Keto Diet (grains are great and really important nutritionally, fad diets are a disaster for your metabolism and relationship with food), if following it has improved the quality of your diet (you are eating more fruit and vegetables and less processed food) – great! I just really don’t appreciate Sam, who clearly does not genuinely care about your health or understand the health messages I promote, emailing me and offering me money to sell out.