A friend shared an interesting article on the ketogenic diet from the Mayo Clinic. It is, currently, trending as, perhaps, the most popular diet. I suspect, however, that most who believe they are eating a ketogenic diet are not truly “keto”. The diet has its pros and con—like every diet. It—and most any diet—will be effective. There is no “perfect” diet plan. Ideally, what is most important in choosing a diet is that one recognize that a diet is a lifestyle, not a short-term change in one’s eating. Thus, one’s diet should be individualized and sustainable. In other words, it should fit one’s lifestyle and cultural norms, and it should be adopted over the long-term.
Calories matter most. In managing one’s weight, calories are most important. (Dr. Mike Israetel of Renaissance Periodization and Temple University suggests that it accounts for about 50% of weight management.) From this standpoint, there are only three diets: 1) eucaloric (calories in = calories out; maintaining weight), 2) hypercaloric (calories in > calories out; gaining weight), and 3) hypocaloric (calories in < calories out; losing weight). So, if weight loss—and I always emphasize that the goal should be on fat loss—is the goal, simply cutting calories will have a positive effect. Thus, cutting calories should be the first step in losing weight (fat).
Know your weaknesses. Something(s) got us fat in the first place. Therefore, I always suggest a “baby step” approach to cutting calories. Small changes here and there add up to big long-term losses—sustainable losses. Plan your diet around the things that most sabotage your success.
Binge eat? Avoid what triggers the binge.
If you are more likely to eat excessive calories in the evening, restrict your calories throughout the day. For most, we can avoid having a big breakfast and lunch, saving calories for dinner and a late-night snack. Most can avoid snacking during work, if they keep busy—and avoid having temptation around. Thus, don’t keep snacks in your desk. Avoid the breakroom donuts, the candy on a co-worker’s desk, etc.
If snack foods and desserts are your nemesis, keep them out of the house. Have an occasional dessert out (preferably share), but not at home. If you like chocolate, keep some dark chocolate around for emergencies. It might take time to adjust, but dark chocolate will eventually taste better than Swiss chocolate and more sugar-laden chocolates. Practice choosing fruits over pastries for snacks and dessert. If you like ice cream, enjoy it from time to time—but in small portions and choose good quality ice cream.
Avoid eating family-style at the dinner table. Portion control. Make plates up in the kitchen and serve. Eat your planned quantity and stop. Family-style (i.e., serving bowls on the table) is a recipe for over-eating.
Eat at the table rather than in front of the television. When you watch television, don’t snack!
Limit alcohol. If you can avoid it completely, do so. If not, limit your drinks and watch for hidden calories. (Beer has 40 kcal per %ABV per pint!!)
Assess your diet and look for the times when your calories are highest or excessive. Evaluate the situation. Eliminate things that trigger excessive caloric intake and have a plan.
Patience. Weight loss (i.e., fat loss) takes time. If you are losing at an excessive rate (more the about 2 lb per week), it is likely to be a combination of water weight and muscle weight, in addition to fat. Be patient and allow your body to lose weight slowly and adjust to the loss with periods of maintenance. “Set-point” theory suggests that we have an internal regulator that attempts to maintain body weight. Thus, a sudden loss will result (at best) in a plateau. Gradually, rather, turn the setpoint down progressively.
Carbs are not the enemy, but they aren’t your bff. The keto diet is very low carbohydrate (around 20 g per day). Think about that. That is about the carbs in a medium apple. We are learning that the carbohydrates are not as “heart healthy” as they have been promoted. At the same time, fats are not as “heart unhealthy” as they have been promoted.
So, which is it—high-carb/low-fat or low-carb/high-fat?? Well, it largely depends on the individual. For someone who is overfat and rather sedentary, a low-carb/high-fat diet (e.g., ketogenic diet) is likely to be effective. High-intensity athletic performance requires carbohydrate (the preferred fuel for muscle contraction. Thus, macro balance (the percentages of carbohydrate, fat, and protein in the diet) comes into play. (According to Dr. Israetel, this is approximately 30% of weight management).
Carbohydrates should be managed according to exercise activity. I, again, credit Dr. Israetel, but I recommend 0.5 g/lb of body weight (BW) for sedentary individuals and on non-training days, 1.0 g/lb BW on light training days, 1.5 g/lb BW on moderate training days, and 2.0+ g/lb BW on intense training days. My protein recommendation in 1 g/lb BW (to keep it simple).
Fats will make up the balance the caloric need. The benefit of fats in the diet (other than the multiple of physiological benefits) is that they add to the feeling of fullness. Though fats are higher in calories than carbohydrates (9 kcal/g v. 4 kcal/g, respectively), one can ultimately eat fewer calories—when wise choices are made.
Consistency. Ultimately, the success of the diet is dependent upon consistency. What one consumes any given day is not as important as what (more specifically, how much) one eats regularly. One can be good all week only to destroy the progress on the weekend or with frequent “cheat” meals. Habits make for progress (or lack thereof). Be consistent.
Eat your best today; eat better tomorrow.
Carpe momento!