A friend shared an article about cardiologist warnings against the ketogenic diet. Personally, the jury is still out for me on the “keto diet”. I have no doubt that it will result in fat loss (as will any diet that is hypocaloric), especially in more sedentary individuals. I have tried to significantly restrict carbohydrates, but I do feel a significant reduction in my exercise capacity. So, I tend to only modestly restrict carbohydrates (I prefer 0.5-1.0 g per pound of body weight, since I train frequently but not for long durations). This, with the addition of creatine HCl, seems to keep my work capacity high. I am eating more fat, though. It tends to curb my appetite. I don’t go crazy with the fats, though. I find my buttered coffee (coconut oil and range-fed butter) in the morning and a bit more olive oil, avocado, and almonds do the trick. I try to make sure the fats I eat are “premium” fats.
Whenever I see discussions about the “keto diet”, I invariably see images of piles of bacon. I get it. American’s love their bacon. Me? Not so much. I prefer to eat leaner quality meats. If there are warnings to be had about the cardiology risks of going keto, it might best be focused on what is making up the diet. High fat, without concern for the quality of the fat, cannot be good for the body—let alone the heart. (Though, I do tend to side with the argument that a high-sugar diet is much more to blame for heart disease than high-fat.)
I don’t eat bacon. I haven’t for over 30 years. (Believe it or not, I can’t even tolerate the smell anymore.) I stopped eating it for religious reasons, and, while I don’t feel particularly bound to these restrictions, I still maintain them. Indeed, my system has so adjusted that the slightest amount of pork fat will upset my digestive tract (thinking there might have been good reason for God to have instructed the Israelites not to eat certain foods). I suppose I can train it to receive pork, again, but I don’t (though pepperoni is tempting). It is a personal choice, but I also consider that there are far better sources of protein that I can be eating.
Keto is high-fat, but it doesn’t mean “a lot of fat”. Remember, it is caloric balance that determines weight management above all else. Too many calories of fat or too many calories of carbohydrates will lead to fat gain (as will too many calories of protein, by the way).
Priority is protein. Most recommend about 1 gram per pound of body weight. This should be “premium” protein—chicken, lean beef, etc. If I could, I would eat more bison—lean and nutritious. Bacon is mostly fat. It is fat that makes it so “tasty”. It is also saturated fat—and a lot of salt. The jury is still out on the risks of too much saturated fat.
If one is going to forego the carbs for fats, choose wisely. Olive oil, avocado, nuts, coconut oil, etc. are generally considered “healthy” fats (though “premium” is perhaps a better term. Eat whole eggs—a great source of protein and the yolk is not the demon it was once painted to be.
Don’t forget fiber when eating a higher fat diet. First, it can contribute to fullness—without the calories (insoluble counts for 0 calories; soluble counts for around 2 kcal per gram). Most importantly, it will assist the health of the digestive tract. Thus, nutrient dense vegetables and fruits are essential. Choose wisely, and one can eat far more vegetables than bacon on a calorie-restricted diet.
Be your best today; be better tomorrow.
Carpe momento!