There’s nothing like a celebrity feud to give a buzz word some traction! The most recent one? #Ketodiet

Thanks to a few celebrities sharing their heated opinions on the keto diet, you’re feeling a little keto confused! You see the word every time you turn around, and you can’t help but wonder, “What is all this keto fuss?”

Don’t worry, we’ve got you covered! In this article, you’ll find all the facts you need to decide if jumping on the keto bandwagon is right for you or not.  

KETO: MORE THAN A SOCIAL MEDIA BUZZWORD

WHAT IS THE KETO SCOOP?

One fine day, Jillian Michaels, Celebrity Trainer, decided to call out keto (hardcore, because that’s how she rolls) by saying, “If you want to look your best, and you want to feel your best, and you want to live your longest, that is not the diet for you.” 

Once this reached the ears of Today Show host, Al Roker, and The Jersey Shore celebrity, Vinny, a.k.a. KetoGuido (you read that correctly), things really got heated. 

After both celebrities experienced success with keto, they were feeling the burn (literally… because, you know… keto burns fat) and we’re definitely not feeling #teamjillian. 

Let’s take a deep breath right here because at this point, you are probably on one of these four keto teams…

First things first, let’s get keto educated…

WHAT IS THE KETOGENIC DIET?

A ketogenic diet is a low-carbohydrate, high fat diet that promotes ketosis, a metabolic state in which the body produces a higher than average amount of ketone bodies. 

Meaning, the body uses fat instead of carbohydrates as fuel. It aims to promote fat loss by forcing the body to break down fat as needed for fuel in place of carbohydrates. 

Foods found in a ketogenic diet are many…

• meats
• fish
• eggs
• nuts and seeds
• healthy oils
• avocado
• low-carb vegetables
• some dairy

Foods to exclude are sugary foods, grains and starches, fruit (except small amounts of some berries), beans and legumes, root vegetables and tubers, unhealthy fats, and alcohol. 

This breakdown allows your body to move into ketosis, which is a state controlled by insulin, glucagon, and blood glucose levels. 

The theory behind ketosis states that because the body is in a similar state of starvation, it does not have to secrete insulin to control blood levels, sugar levels stay at a normal level and do not jump.

Keto was initially created as a therapeutic way to treat seizures in patients with epilepsy. 

KETO: THE OLD SCHOOL DIET

While we do love our buzzwords and get excited about “new diets,” the truth is that the keto diet is anything but new — it’s just an old pony, with seemingly new tricks. 

It was first presented at Mayo clinic in the 1920s when Dr. Russell Wilder experimented with the idea that perhaps his patients with epilepsy could benefit from a fasting-like diet without actually having to fast. 

Enter, the ketogenic diet. 

The result? After several other medical successes with epilepsy patients, the ketogenic diet found itself in medical textbooks by the 1940s as a treatment for childhood epilepsy. 

It stayed there until it’s reemergence in the ’80s and ’90s for those looking to improve their physique, think bodybuilders and physique competitors. 

So there you have it. 

Keto is not a “new and hot diet.”

THE KETO DIET AND WEIGHT LOSS

We aren’t going to beat around the bush, keto DOES work for some people. However, it’s good to know the facts of how people are experiencing weight loss. 

Weight loss on keto is actually a result of your body dropping weight associated with glycogen and water.

What is glycogen? Glycogen is our bodies stored glucose (our sugar-based energy source).

Because carbohydrates are your cells main source of fuel, when you eliminate or significantly lower your carbohydrate intake, your body turns to glycogen reserves. 

When your glycogen reserves begin to fall, your body looks for a new fuel source, which turns out to be fat when you’re on the ketogenic diet. 

This switch from glucose to fat for energy results in your body shedding weight from glycogen and water (which happens to be three parts water to one part glycogen). 

The only problem is that this weight comes back as soon as you return to a normal, non-keto eating pattern. 

KETO AND WOMEN ARE LIKE OIL AND WATER

You may be cursing your male counterpart for his great success on the keto diet while you’re off day-dreaming about scones and granola parfaits, struggling to make it through the day without dozing off, and wondering where your period disappeared to (and if you should try to find it). 

Women’s bodies really dislike when incoming sources of energy come to a halt, not to mention the lack of nutrients. As a result, women tend to experience significant energy drops, menstrual disruption, and results unworthy of writing home about. 

While celebrity feuds and history are fascinating, that’s most likely not what you’re here for (or maybe it is, which is cool with us)! 

If you’re here for the pro’s and con’s, the yays and the nays, the clean and the dirty, and the downright truth of this whole keto argument, you’re in the right place. 

Now that you understand more about the keto diet and how it originated, let’s address the question that’s on everyone’s minds, “Is the keto diet for me?”

In honor of Al and KetoGuido, enjoy these keto diet pros…

THE PROS OF THE KETO DIET 

• It eliminates excess sugar and processed carbohydrate intake. The elimination of excess sugar helps to cut sugar cravings and decrease inflammation from highly processed, sugary foods.  
• Following a keto approach may decrease blood sugar levels and help them to stabilize. 
• Satiation from the high fat consumption will suppress the appetite and decrease hunger or need for snacking.
• As seen on social media, it may help with weight loss. 
• It may help to lower blood pressure.
• Research has shown that the keto diet may be beneficial to certain health conditions when closely monitored and approved by a specialist. For example, the keto diet practically eliminates the sources that fuel cancer cells and can be a beneficial diet regimen to follow both as a preventative measure and as a treatment.

THE CONS OF THE KETO DIET

• The elimination of carbohydrates decreases fiber intake, as well as, many important vitamins and minerals. Over time, this will lead to deficiencies that are vital to a healthy, well functioning body. 
• It may promote an acidic internal environment as many carbohydrates act as an alkalizing agent within the body.
• Due to the lack of carb consumption, energy levels may drop, and you may experience fatigue. This is because keto feared carbohydrates (glucose) are the body’s primary source of preferred fuel. Some women may experience missed periods until carbohydrates are reinstated in the diet. Unless you’re looking to start a family, a missed period is never a good sign. #truth
• Due to the extreme restrictions set forth by the keto diet, you may experience feelings of social disconnection. Going to a social gathering can be a challenge mentally, physically, and emotionally for those attempting to adhere to the keto guidelines. 
• The common misconception that it’s okay to opt for unhealthy, toxic fat sources, such as highly saturated, low-quality animal fats as the majority of your diet. 
• May not promote long term weight loss, as we explained previously. 
• Will most often compromise gut health due to low fiber intake. This results in disruption of the gut-brain axis and may manifest as emotional upset, depression, or the inability to handle stress. (With stress as a chronic condition nowadays, it’s best you do all that you can to support your body in positively handling stress.)
• It can negatively affect your vibrational frequency. On the keto diet, you’ll be consuming mostly cooked foods, which naturally have a lower vibration. When higher vibrational foods like fruits, healthy grains, and raw vegetables are restricted or minimally consumed, your overall vibrational frequency lowers.  
• The challenge of achieving and staying in ketosis can be stressful and in turn, affect your psychological well-being. 

KETO CONSIDERATIONS

Perhaps you still think you’d like to try keto. Or maybe, you’re already a keto groupie. #ketoforlife

If this is the case, here are some ways to make keto work for you and support your body with healthier choices.

• Increase your intake of plant-based, fiber-rich foods like leafy-greens, cabbage, cauliflower, broccoli, peppers, green beans, and mushroom. Eat them raw whenever you can. 
• Opt for the healthiest fat sources such as avocados, coconut oil, avocado oil, macadamia oil, coconut butter, cocoa butter, and olive oil. 
• If you reach for a dairy fat source, select organic, raw, and pasture-raised. 
• Add in low-glycemic fruits, whenever possible. Here are a few examples: blueberries, strawberries, coconut, lemon, and tomatoes.  
• Communicate with your closest friends and family and share with them how they can support you. Open communication will offer you more peace of mind and a better support system. 
• Give thanks for your food at each meal. This will help to raise the vibration of your food and in turn, your vibration as well. 
• Practice stress management techniques to ensure you’re able to handle any situations where you might find it overwhelming to maintain your diet. 
• Support your digestion with digestive enzymes, probiotics, chewing your food slowly and thoroughly, and taking deep breaths before digging in. For more information on supporting a healthy gut, check out this article.

[bctt tweet=”Personalized nutrition is key and you must decide what that looks like for you.” username=”InstituteTN”]

IN CONCLUSION TO THE KETO DEBATE

Is keto for you? Hard to say!

What’s most important is that you understand how keto can affect you and make the decision from there. 

If you’re looking for long term weight loss, we probably wouldn’t recommend it. If you’re looking for health and longevity, again, there’s most likely a better dietary approach. 

Are there special populations with certain health conditions that can benefit from keto? Yes, of course! 

What’s most important is that you make an educated decision taking into account your circumstances. It’s also a good idea to work with a healthcare professional to determine if it’s safe and wise for you to join the keto bandwagon. 

Thanks to years of proof, we know that eating a variety of high-quality fruits, vegetables, grains, and proteins is the key to (see what we did there?) overall health and well-being from a physical, scientific, spiritual, and psychological standpoint. 

At the end of the day, everybody is different, and everyone requires personalized nutrition. At ITN, we support (and teach) personalized nutrition that aids in transformation for ultimate health for good! 

Want more information on personalized nutrition through the Institute of Transformational Nutrition? Connect with us here! 

What is your take on keto and why? Share with us below.