It all started with a fascination with how eating fat can lead to weight loss.
Implementing the keto diet has definitely given me new ideas and perspectives on the properties and functions of fat, the importance of macro composition and nutrient density.
For centuries, fat has been demonized. They have been called infamous names, blamed and notorious to the depths of hell and vice versa.
Thanks to KETO, fats have been able to clean up their bad reputation, make a comeback with glory and regain their distinctive position on the nutritional pedestal.
Here are my observations based on a sample of about 50 participants (including me)
Men on Keto <20g
Over 90% of the male participants were able to stay on the plan and continue the KETO diet for over 6 months quite easily with minimal disruption and problems.
Overall, we also noticed that the majority of Keto adherents were male and men had a much higher success rate
Women on KETO <20 g.
Over 60% of female participants found it relatively easy to stay on the plan for about 1-3 weeks. Some continue for about 3 months, & a minority continue and switch to continuing the KETO diet for more than 6 months.
Most of the women who have discontinued the plan report intense food cravings, greater mood swings & irritability (especially on days closer to the start of their menstrual cycle).
Age
In general, the older participants were, the easier it was for them to stay on the KETO. Especially those for men over 35 and women over 40. For women, on the other hand, there is another factor to consider; pre or post natal. Postpartum women seem to have a better tolerance to this diet and experience less hormonal/desirable issues than women who have not given birth before.
Activity level
Participants with a high level of physical activity generally had more difficulty staying on the KETO <20 yrs. They will experience greater carbohydrate cravings and tend to require carbohydrate refeeding or carbohydrate cycling.
Previous diet and food preferences
In general, the Keto diet is a great option for people who like typical high-fat junk foods, such as the standard burgers, fried snacks, meat, decadently rich desserts, ice cream, and high-fat dairy foods.
If your previous diet was high in processed carbohydrates, sugars and fats, Keto is definitely a better option as it focuses on natural whole foods and excludes sugar.
Starting weight and body fat levels
Participants who started Keto with a BMI of 29 or more were able/more likely to stay on the Keto diet for a longer period of time than those who started with a healthy BMI of 23 or less.
Carb level for ketosis
The carbohydrate level for ketosis is usually determined by the type of food, health status, and activity level. This carbohydrate level can range from 0 g to 60 g depending on individual conditions.
A common misconception is that the lower the carbohydrate level, the more “keto” the food.
NO, IT IS NOT. You must also consider the nutrients, source, function and how your macros are balanced overall. To judge a food based solely on carb level is a simplistic view that contributes to future complications.
Type of foods for ketosis
There are lists of foods eligible for ketosis on the internet. These lists serve as a general guideline for carbohydrate levels in foods. If the food is higher in carbohydrates, more attention needs to be paid to portion control.
We have found that foods that are higher in carbohydrates but moderate/low in GI and GL can still lead to ketosis. Portion size + clean and natural product + unprocessed is key.
There is no such thing as a Keto food, but there are low carb foods.
Incredible advantages
Blood glucose management
After 10 days, all participants saw a significant improvement in fasting blood glucose levels. This included diabetics and people with a pre-diabetic condition. This benefit was maintained until the person returned to a diet high in carbohydrates and processed foods, and stayed on a natural whole food diet with a moderate level of carbohydrates.
Blood glucose levels of prediabetic patients taking Keto <20g are corrected to normal values below 100mg/dl or 5.6mmol/l in 14 days. Maintain Keto <50g with good carbohydrate and exercise.
Diabetics (under the burden) on KETO <20g showed a steady improvement in their blood glucose levels. Reversal events started from 3 months onwards in mild diabetics and from 9 months to 1 year onwards in more severe diabetics
Weight loss
Among all the diets I know, the low carb Keto diet is one of the fastest and most advanced ways to achieve immediate weight loss. It works especially quickly on people who are burning sugar, or on individuals who are usually on a high-carb diet.
The rapid weight loss makes it extremely attractive (as a get rich quick scheme lol) since the majority of the population is primarily on a higher carb diet.
Men: Weight loss ranges from 0.5 kg per week to 3 kg per week
Women: Weight loss ranges from 0.2 kg per week to 2 kg per week
Mental clarity and improved energy levels
Over 90% of participants reported increased mental alertness and better energy levels. Their mind is clearer, brain fog is gone and they can focus and concentrate better. Lower carbohydrate foods help stabilize blood glucose and the mental sluggishness caused by high glucose levels.
However, there is a point at which the mind goes from alertness to anger and irritability.
For those who are new to the diet, this may be an adaptation phase where the body and brain must learn to work with ketones instead of glucose.
For those who are fat adapted or have been on the diet for an extended period of time (more than 6 months), this may be caused by low glycogen storage, the constant stress of ketosis, or various hormonal imbalances.
Sugar dependence and food addiction
Over 80% of participants admitted their dependence on sugar and were able to reduce their cravings for sugar or high carbohydrate foods.
Addiction consists mainly of 2 parts: habit and physical need. Keto baked goods or sugar-free foods help curb the craving in part. First, the physical need for sugar is controlled by the low carb foods. The habit or craving for sugar is maintained by the KETO sweets. Once your body becomes accustomed to a low carb, low sugar diet, then it becomes easier to determine if the need for sweets is physical, habitual or dependent on taste.
The good, the bad and the ugly there are always more than two sides to everything.
Side effects of Keto
Hair loss with KETO <20 g KETO
More than 80% of participants experienced unwanted hair loss on KETO <20g after 1 month. The solution from many Keto doctors or practitioners is to take biotin, collagen, increase protein intake, supplements, etc.
But it seems to me that hair loss is a result of hormonal imbalance and constant ketosis stress. And I’m not sure if solutions of this nature really address the root cause of the problem.
Some have noticed improvement and have also reported hair growth after sticking to the diet for an extended period of time. But seriously? Who can guarantee that hair will grow back? And what about the period of embarrassment one has to go through during the hair loss stage?
Digestion in KETO <20 g KETO
Some participants had diarrhea and liquid stools, others had constipation. Only less than 5% of participants reported no change.
This seemed to exacerbate other intestinal problems such as piles and haemorrhoids conditions. Insufficient fiber of <20 g does not affect gut health well.
Stool quality also tends to be soft and compacted.
Eating disorder in Keto <20g Keto
This is something that is not talked about, but it is a real thing that happens. Deliberate abstinence and avoidance of carbohydrates really does cause eating disorders in many people; mostly women, but men too. These include binge eating, bulimia and anorexia. Unfortunately, this leads to a whole long line of unheard of and unknown complications such as hormonal imbalances, thyroid dysfunction, slowed metabolism, and let’s not forget the most important – emotional damage.
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