The truth about Keto

I googled this to see what others opinions were besides mine. I was shocked to see some of the side affects I wasn't aware of..

"The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder"

I want to put a highlight on the social isolation and disordered eating. This factor is so important to acknowledge in your health and fitness journey. Sometimes we say yes too restrictive diets because we think it will get us the results we want. Sometimes it does get us the results we want. BUT there may be negative side effects that far outweigh the benefits.

For example doing a diet like keto. Anytime you are out of your every day routine( which is way more common than you think). You will be left scrambling and feeling anxious about what you can or cannot eat.

Now when I say out of your every day routine I don’t mean going on vacation or going out with friends. I’m talking about bringing your kids to and from sports or school events and realizing you don’t have much to eat at home. So you have to go through a drive through and instantly the anxiety spikes. You’re trying to think of what you can and cannot eat when all you want to be able to do is have some of your kids fries. I’m talking about when you get home after a long day of work and your husband has made dinner but you can’t eat any of it.

This is no way to live. With every one of these decisions you are creating a life you may not actually want. So not only are there huge negative affects on your physical health from keto. But also your mental health.

Something too also consider is the after effects of keto. Is that way of living sustainable for you? Once you stop eating that way i can promise you will gain the weight back. Sometimes you can gain more back than you originally lost.

Another thing to consider is the people around you. If you have kids please consider them. Do you want your kids to mimic this way of life? Having to prep their own food or say no to events because of the food options. I hope you don't want that for them. So if you don't want that for them you will have to create a life for yourself that you would also want for them.

So maria, are you sayin I shouldn't eat fat?

Absolutely not, fat is essential for progress.

Why is fat important?

  1. Helping you absorb vitamins A, D, E and K.

  2. helps in hormone regulation and brain function

  3. Increasing satiety ― that feeling of being full and satisfied so you don’t over eat.

  4. Reducing the glycemic impact of a meal or snack so your blood sugar doesn’t spike and lead to a crash (and feeling tired) when it falls.

What are some nutrient dense fat options?

  1. Eggs

  2. Ground beef or turkey

  3. Avocado

  4. Coconut

  5. Nuts and seeds

  6. nut butters

How much fat should you be eating each day?

I suggest setting your fat macros around 0.25 to 0.3 grams per pound for leaner individuals. Closer to .2 if you are significantly overweight. If you’re bulking or maintaining, set your fat macros around 0.4 to 0.5 g/lb of body weight.

To sum it up for you, don't commit to a keto diet, ever. But eat fat 😄



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