Low-Carb/High-Fat
The ketogenic diet is one of the hottest diet trends right now. It’s being hailed as a way of eating for sustainable weight loss and improvements in physical and mental health. Research shows the keto diet may also be beneficial to patients with diabetes, cancer, and Alzheimer’s disease [1, 8, 9].
But it has its share of critics as well. The keto diet is sometimes referred to as “the bacon and butter diet” because it calls for 75% of daily calories to come from fat. Keto followers are gobbling up bacon, steak, sausage, and chicken (skin and all). They’re adding butter to their morning coffee. They’re drowning their salads with ranch dressing.
So, is the keto diet good or bad for your health? Let’s examine the pros and cons so you can decide whether it’s right for you.
HOW THE KETOGENIC DIET WORKS
For the pros and cons to make sense, let’s first cover exactly what the ketogenic diet is. The keto diet was initially developed as a therapeutic way to treat seizures in patients with epilepsy. It is now viewed as a natural way of eating that can be beneficial to everyone, not just those who have seizures.
The keto diet is made up of 75% fat, 20% protein, and 5% carbohydrates. This combination enables your body to enter a state of ketosis, where the body switches from burning carbs for fuel, to burning fat for fuel. Fat, protein, and carbohydrates are called macronutrients – “macros” for short. To achieve a keto macro breakdown of 75% fat, 20% protein, and 5% carbs, you first need to know that:
- One gram of fat contains 9 calories
- One gram of protein contains 4 calories, and
- One gram of carbohydrate contains 4 calories.
If you’re eating 2,000 calories a day, that means you should be eating 167 grams of fat, 100 grams of protein, and 25 grams of carbohydrates.
Here’s how to calculate how much to consume of each macronutrient:
FAT
- 2,000 calories x 75% fat = 1,500 calories
- 1,500 calories / 9 calories per gram = 167 grams of fat
PROTEIN
- 2,000 calories x 20% protein = 400 calories
- 400 calories / 4 calories per gram = 100 grams of protein
CARBOHYDRATE
- 2,000 calories x 5% carbohydrate = 100 calories
- 100 calories / 4 calories per gram = 25 grams of carbohydrates
Cutting carbs and increasing healthy fat intake will help your body transition to a state of ketosis. This is the physical state where your body is producing ketones for energy and burning fat for fuel. A state of ketosis can support weight loss and is why so many people turn to the ketogenic diet to lose weight.
Getting into ketosis is a critical component of the ketogenic diet. You can achieve ketosis by fasting, cutting carbs drastically (typically under 50 grams a day), and/or taking keto supplements, such as BHB (exogenous ketones) and MCT-based meal replacement shakes. After becoming fat-adapted, incorporating intermittent fasting (IF) can help boost weight loss or break weight loss plateaus. The most common method is 16:8 where you go 16 hours without eating, and consume all of your calories during an 8-hour eating window.
To find out whether you have achieved ketosis, you can test your blood or urine for the presence of ketone bodies. Depending on your diet, your activity level, and your body type, it can take a couple of days to a couple of weeks to reach ketosis. Testing for ketosis is a personal preference. For some, it’s an added inconvenience; for others, it provides added incentive to stay on track.
PROS OF KETO
Supports weight loss. When your body enters ketosis, it goes into fat-burning mode, which supports weight loss. Cutting carbs also causes your body to retain less water, which can lead to weight loss [2, 4, 6, 7, 9].
Suppresses appetite/enhances satiety. One of the best things about the keto diet is that you won’t feel hungry. Say goodbye to hunger pangs. The high amount of fats in the keto diet minimizes carb cravings, provides steady energy for hours, and suppresses appetite [2, 6].
Lowers cholesterol. Studies show the keto diet can improve “good” cholesterol (HDL) and lower “bad” cholesterol (LDL). Eating fat increases blood levels of HDL. The higher your levels of HDL, the lower your risk of heart disease. But that’s not all. Eating low-carb can also change your LDL cholesterol, altering it from “bad” to “benign” cholesterol. It does this by turning LDL particles from small (high risk of heart disease) to large (low risk of heart disease) while also decreasing the number of LDL particles in the bloodstream [2, 3, 6, 9, 10, 11].
Reduces risk for heart disease. Reducing carb intake can lower blood triglycerides, which are fat molecules in the blood. High levels of blood triglycerides can put you at higher risk for heart disease [3, 4, 6, 7, 9].
Lowers blood pressure. Research shows eating a low-carb diet can have positive impacts on blood pressure. Hypertension is a risk factor for many diseases, including heart disease, stroke, and kidney failure [4, 6, 7, 9].
Reduces insulin levels and insulin resistance. Studies show the keto diet can reduce blood sugar and insulin fluctuations due to reduced carbohydrate consumption. Better insulin control can also help improve the associated metabolic disorders and symptoms linked to high insulin and blood sugar [2, 4, 9].
Improves cognitive function. The keto diet has been used for decades to treat epilepsy in children. And it is currently being studied for its potential beneficial impacts on other neurological diseases, such as Alzheimer’s and Parkinson’s [1, 12].
Enhances mood, mental focus, and sleep. After a few days of cutting carbs, many keto dieters report feeling more alert, being in better moods, and needing less sleep [12, 13].
Boosts energy levels. The sluggishness and lethargy you feel after a heavy carb-filled meal is due to the insulin spike and reactive sharp drop in blood sugars. Eating a high-fat diet provides steady energy and helps you avoid crashes that are associated with eating a high-carb diet. Additionally, since ketones are the brain’s preferred source of energy, a ketogenic diet leaves you feeling more alert and mentally energized without having to supply a steady stream of caloric intake [13].
Regulates hormonal balance. Women who suffer from hormone imbalance may find relief with the ketogenic way of eating.
- Polycystic Ovarian Syndrome (PCOS) and related infertility. By avoiding insulin spikes while following a ketogenic lifestyle, women with PCOS report a reversal of increased androgen hormones, specifically testosterone, which leads to a reduction in PCOS symptoms and increased fertility [14].
- Thyroid health and longevity. Along with balancing sex hormones, a ketogenic lifestyle has a positive effect on thyroid hormones as well. A very low-carb diet tends to drive down T3, the main active thyroid hormone. Higher T3 levels make your cells use more energy (hyperthyroidism), which can increase free-radical production. Many scientists believe that lower levels of T3 actually increase lifespan by conserving energy and decreasing free-radical production. A ketogenic lifestyle is positively correlated with improved thyroid health and overall longevity [15].
CONS OF KETO
Requires an adaptation process. Getting keto adapted can take one to two weeks and the transition can be uncomfortable for some people. The “Keto Flu” is commonly used to describe flu-like symptoms associated with the transition process: headaches, fatigue, nausea, etc. Due to restricted carb intake, your body is not retaining as much water so loss of electrolytes is common. This can easily be rectified with taking mineral supplements or exogenous ketones, such as the beta hydroxybutyrate mineral salts in KetoLogic® BHB [16].
May cause irregularity. Dramatically increasing your fat intake while drastically cutting your carb intake may cause gastrointestinal issues, ranging from constipation to diarrhea. This is something that should resolve itself when your body gets fat-adapted [5]. There is also the potential for nausea, particularly when switching from a low-fat diet to the ketogenic diet. It can take a while for the gall bladder, pancreas, and liver to adapt to digesting high amounts of fat [17].
Bans or puts restrictive limits on certain food groups. Some people simply don’t like banning entire food groups, and the keto diet requires you to give up all forms of sugar (no more candy, ice cream, and donuts), and popular carbs such as bread, rice, and pasta (no more pizza and burgers). Keto also limits most fruits due to the fructose content, as well as starchy vegetables such as potatoesand corn. The good news is that as your body becomes keto-adapted, your sugar cravings will dramatically fall or disappear altogether.
May cause high cholesterol for those who are genetically predisposed. While most people will see their cholesterol fall along with their weight, there are some that may see the opposite due to the meat-heavy nature of the diet. This is typically a genetic predisposition and means the keto diet is not right for everyone [11].
Makes social gatherings harder. Dining out at restaurants will require more planning and research due to hidden carbs on restaurant menus. Attending birthday parties, weddings, and other social events will require more self-discipline. If you want to drink alcohol, you’ll have to limit yourself to one or two low-carb drinks. This means dry wines (the dryer the better!) and unflavored clear liquors, such as vodka, gin, and tequila. There are a surprisingly number of keto-friendly alcoholic beverages that won’t knock you out of ketosis. For dessert, dark chocolate (at least 70% cocoa) is okay in moderate amounts. Stick to keto-friendly chocolates that are naturally sweetened with zero-calorie sweeteners such as stevia and erythritol. You can have sugar-free candies on occasion, just be aware that the sugar alcohols may cause digestive discomfort if you have too much.
Now that you have a better understanding of the pros and cons of the ketogenic diet, here are a few other resources that can help you make a decision about whether this way of eating is right for you. When starting a new diet, consult your doctor prior to making any significant changes, especially if you take any prescription medication.
The Top 10 Things You Need to Know Before Going Keto: Thinking about giving the ketogenic diet a try? People are using it not only to lose weight, but to feel more energized, sleep better, and improve their mental focus. It’s not hype. The keto diet is a top health trend because it works. But before you go all in, here are the top 10 things you should know.
KetoLogic® Recipes: We’ve developed each recipe to help you enjoy a keto lifestyle. Many of our recipes also fit perfectly into most Paleo and other low-carb/high-fat (LCHF) diets. Use them to help lose weight, maintain your form, feel more energetic, and supercharge your body and your brain.
KetoLogic® Products: Starting a new diet can be hard so KetoLogic wants to make the transition as easy as possible. KetoLogic supplements are designed to simplify meal planning, help you lose weight, and support ketosis.
10 Things You Need to Know Before Going Keto
Thinking about giving the ketogenic diet a try? People are using it not only to lose weight, but to feel more energized, sleep better, and improve their mental focus. It’s not hype. The keto diet is a top health trend because it works. But before you go all in, here are the top 10 things you should know.
1. Keto is more than a diet.
It’s a way of eating (WOE). You’ll often hear people describe their keto diet as a “lifestyle” or “way of eating.” That’s because it’s not something you can stop and start like most other diets. In fact, going on and off keto can mess up your metabolism and confuse your body, possibly causing you to gain more weight. For keto to be effective in enhancing your health, helping you lose weight, and improving your mental focus and energy levels, you must be consistent and make it a permanent lifestyle change.
It’s a way of eating (WOE). You’ll often hear people describe their keto diet as a “lifestyle” or “way of eating.” That’s because it’s not something you can stop and start like most other diets. In fact, going on and off keto can mess up your metabolism and confuse your body, possibly causing you to gain more weight. For keto to be effective in enhancing your health, helping you lose weight, and improving your mental focus and energy levels, you must be consistent and make it a permanent lifestyle change.
2. Keto requires time.
You’ll hear about keto success stories where weight starts to melt off almost immediately. Those cases are typically associated with people who have lots of weight to lose. In general, the more weight you have to lose, the faster it’ll come off at the beginning. Another thing to keep in mind is that slow and steady weight loss is healthier, more sustainable, and more likely to stay off. So be patient with yourself. Don’t give up on the keto diet because you don’t immediately see drastic weight loss.
You’ll hear about keto success stories where weight starts to melt off almost immediately. Those cases are typically associated with people who have lots of weight to lose. In general, the more weight you have to lose, the faster it’ll come off at the beginning. Another thing to keep in mind is that slow and steady weight loss is healthier, more sustainable, and more likely to stay off. So be patient with yourself. Don’t give up on the keto diet because you don’t immediately see drastic weight loss.
3. Keto can be customized.
The ketogenic diet – generally speaking – is 75% fat, 20% protein, 5% carbohydrates. But daily carb intake can vary from 20 grams to 50 grams depending on how your body processes carbs. There’s no magic number of carbs that’ll get you into ketosis. If you’re not losing weight or unable to get into ketosis at 50 grams, keep dropping your carb macros until you achieve the results you want. Bottom line: do what works for you.
The ketogenic diet – generally speaking – is 75% fat, 20% protein, 5% carbohydrates. But daily carb intake can vary from 20 grams to 50 grams depending on how your body processes carbs. There’s no magic number of carbs that’ll get you into ketosis. If you’re not losing weight or unable to get into ketosis at 50 grams, keep dropping your carb macros until you achieve the results you want. Bottom line: do what works for you.
4. Ketosis varies by person.
Achieving ketosis is different for everyone. It can happen quickly for some, slowly for others. Some may do it only via diet. Some may need supplements. There’s no right or wrong way to get into ketosis. It’s completely healthy to take exogenous ketones such as KetoLogic BHB to achieve ketosis faster or stay in ketosis. Or if you cave one day and eat more carbs than usual, drinking one or two servings of BHB can help you feel better and get you out of your energy slump.
Achieving ketosis is different for everyone. It can happen quickly for some, slowly for others. Some may do it only via diet. Some may need supplements. There’s no right or wrong way to get into ketosis. It’s completely healthy to take exogenous ketones such as KetoLogic BHB to achieve ketosis faster or stay in ketosis. Or if you cave one day and eat more carbs than usual, drinking one or two servings of BHB can help you feel better and get you out of your energy slump.
5. The Keto Flu is normal.
This describes a flu-like feeling that hits some people in the beginning of starting the keto diet. This can happen for two reasons: (1) As your body switches from carb-burning to fat-burning, your brain may run low on energy, leading to nausea, headaches, and grogginess. (2) You’re dehydrated and low on electrolytes because the keto diet causes you to urinate more frequently.
This describes a flu-like feeling that hits some people in the beginning of starting the keto diet. This can happen for two reasons: (1) As your body switches from carb-burning to fat-burning, your brain may run low on energy, leading to nausea, headaches, and grogginess. (2) You’re dehydrated and low on electrolytes because the keto diet causes you to urinate more frequently.
The keto flu is a good sign you’re headed in the right direction. You can minimize the symptoms by drinking more water, and taking supplements to balance your electrolytes. A supplement that may help reduce the symptoms associated with the keto flu while helping you get into ketosis is KetoLogic BHB. It’s a mixture of sodium, potassium, and magnesium – specially formulated to balance your electrolytes, provide hydration, give you an energy boost, and boost ketone production to enhance ketosis.
6. Keto Breath is real.
Also known as “Dragon Breath,” it describes the bad breath frequently associated with the keto diet. Keto breath is typically caused by ketones and excess protein consumption. When your body switches to burning fat as its primary fuel source, your body starts producing ketones, which is released in the breath. This is typically more noticeable when beginning a ketogenic diet. Eating too much protein can cause bad breath because when your body breaks down high amounts of protein, it produces ammonia, which is also released through the breath. A standard keto diet should only contain about 20% from protein, so adjusting your protein intake should do the trick.
Also known as “Dragon Breath,” it describes the bad breath frequently associated with the keto diet. Keto breath is typically caused by ketones and excess protein consumption. When your body switches to burning fat as its primary fuel source, your body starts producing ketones, which is released in the breath. This is typically more noticeable when beginning a ketogenic diet. Eating too much protein can cause bad breath because when your body breaks down high amounts of protein, it produces ammonia, which is also released through the breath. A standard keto diet should only contain about 20% from protein, so adjusting your protein intake should do the trick.
As far as ways to combat keto breath caused by ketones, make sure you stay well hydrated (drink about a gallon of water a day), use mouthwash regularly, and practice good oral hygiene (brush your teeth twice a day, floss once a day, and scrape your tongue every evening). You can also chew on fennel seeds, mint, or rosemary, or sip mint tea throughout the day.
7. Watch out for keto farts.
Switching to a high-fat diet can cause some gastrointestinal issues for some people. This can be in the form of both extremes: diarrhea and constipation. This is usually temporary and will resolve itself when the body adjusts to consuming higher amounts of fat. If you take any keto supplements that contain MCT Oil (such as KetoLogic MRP), it’s best to start with half of the recommended serving size and consume it slowly. For constipation, the best solution is usually to drink more water. Fiber supplements (but watch the carbs!) or probiotics may also help.
Switching to a high-fat diet can cause some gastrointestinal issues for some people. This can be in the form of both extremes: diarrhea and constipation. This is usually temporary and will resolve itself when the body adjusts to consuming higher amounts of fat. If you take any keto supplements that contain MCT Oil (such as KetoLogic MRP), it’s best to start with half of the recommended serving size and consume it slowly. For constipation, the best solution is usually to drink more water. Fiber supplements (but watch the carbs!) or probiotics may also help.
8. Going keto can impact your workouts.
You may lose some strength and endurance at the beginning of your keto diet. This is because your body is used to burning carbs for fuel, and it suddenly doesn’t have that option anymore. As it adjusts to burning fat, you’ll notice that your workout capacity will return to normal. And you may even notice that your athletic performance improves once your body is fully keto-adapted and burning fat for fuel.
You may lose some strength and endurance at the beginning of your keto diet. This is because your body is used to burning carbs for fuel, and it suddenly doesn’t have that option anymore. As it adjusts to burning fat, you’ll notice that your workout capacity will return to normal. And you may even notice that your athletic performance improves once your body is fully keto-adapted and burning fat for fuel.
9. Keto can treat some medical conditions.
The keto diet isn’t just being used as a weight management tool. It is also an effective treatment for certain medical conditions. The ketogenic diet is being used to treat patients who have cancer or diabetes. It has also been shown to minimize or eliminate seizures in some patients.
The keto diet isn’t just being used as a weight management tool. It is also an effective treatment for certain medical conditions. The ketogenic diet is being used to treat patients who have cancer or diabetes. It has also been shown to minimize or eliminate seizures in some patients.
10. Eating keto doesn’t have to be more expensive.
Carbs are cheap fillers so when you replace them with keto-friendly foods such as meat, cheese, and fresh vegetables, it’s easy to assume your grocery bill will go up. However, due to how satiating the keto diet is, you’ll find that you need less food to feel full so changes to your grocery bill can be minimized with proper meal planning. Check out our Keto Essentials Shopping List to get started. And scroll through our chef-inspired recipes for delicious meals, snacks, and beverages.
Carbs are cheap fillers so when you replace them with keto-friendly foods such as meat, cheese, and fresh vegetables, it’s easy to assume your grocery bill will go up. However, due to how satiating the keto diet is, you’ll find that you need less food to feel full so changes to your grocery bill can be minimized with proper meal planning. Check out our Keto Essentials Shopping List to get started. And scroll through our chef-inspired recipes for delicious meals, snacks, and beverages.
If you decide to move forward with the ketogenic diet, we congratulate you for taking this huge step toward improving your health. We are here to support you on your keto journey. In addition to recipes, we offer informative articles, educational white papers, entertaining videos, keto supplements, and workout plans.
One effective way to kick-start your keto lifestyle is with THE KETO 30 Challenge. Transform yourself in 30 days with 4 simple steps. Read testimonials from real people just like you about how doing the challenge changed their lives for the better.
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