Is the ketogenic diet worth it? my thoughts as a personal trainer
- Clem Duranseaud
- 21 hours ago
- 4 min read
The ketogenic diet, or keto, is a popular high fat, low carbs diet. Some swear by it, as a personal trainer and ice cream aficionado, I am more reserved.
Thinking about going keto? In this post I break down how it works, who it can be helpful for and why I don't recommend it for most people.
What is the ketogenic diet?
The whole point of keto is to get your in ketosis.
Ketosis is when your body uses fats as a fuel source instead of carbohydrates.
When we eat carbohydrates, like a delightful triple scoop ice cream, they get digested into glucose, which is then turned into energy when the body needs it,
For a more detailed explanation, check out:
When your body doesn't have enough glucose, it breaks down fats to produce the required molecules. This process, of using mainly fats as a fuel source is ketosis.
Why is ketosis good?
Supporters of the ketogenic diet claim that being in ketosis is healthier for the human body.
Studies have shown that ketosis may do the following:
Weight loss. Although so does all the other diets
Improved insulin sensitivity. This one I agree with. We're completely taking away one of the major causes of insulin sensitivity. It makes sense that your body would then react better to it after an extended period.
Reduced lethargy/increased energy. The post meal lethargy that we sometimes feel is often due to insulin fluctuations. Since there are no more of those with keto, people claim to have steadier energy levels.
Neurodegenerative disorders. In one study, keto seemed to increase motor symptoms more than a low fat diet. Unfortunately, that study was fairly short (8 weeks) and only had 38 participants.
Appetite regulation. Eating more fats makes you satiated for longer.
My quick take is that most diets have very similar effects on the body. All diets aim to get you eating less, which in turn have tons of benefits for you. If it works for you, that's great, otherwise, there are lot's of other very valid options for you out there.
Now let's take a look at keto and weight loss.
Is keto good for weight loss?
The ketogenic diet gets you in a calorie deficit by strictly restricting a whole macro nutrient: carbs. You are only allowed 10-50g of the stuff. For reference, a medium sized banana has around 28 grams of it.
So, is it good for weight loss?
I personally don't think so. I have three main grievances with this diet.
It's extremely restrictive, which I don't believe is a good long term strategy. You may be able to go without your favourite treats for a few months, but years?
You're going to miss out on so many vitamins and minerals that are in fruits. Yes, fruits are carbs, and you wouldn't be able to eat more than two a day on this diet, and that's if you eat absolutely zero other carbs that day. Lo and behold, many keto guides recommend taking multi vitamins, I wonder why...
Fats are more calorie dense than carbs. As we've already seen, that's not bad in itself. You'll feel fuller and maybe have fewer cravings. You may also ingurgitate way more calories without even realizing it... Think about how easy it easy to over fats: one tablespoon of peanut butter has 90 calories. I am almost certain that most of us routinely double, even triple that dosage without even noticing it. This might require you to assiduously track what you eat on a food scale, which is yet another obstacle to long term nutrition success.
Keto has been shown to have a quick weight loss phase in the first two week, but A. that's common with other diets and B. it's mainly water weight.
Now listen, I've heard of some people who have achieved great results on this diet. But I've heard of more people who have achieved tremendous weight and fat loss WITHOUT the ketogenic diet.
Does keto burn more fat?
Proportionally speaking, no. It burns more fat because you eat more fat. Your body needs to get energy somewhere, and since you are eating more fat, it will use it more than carbs.
But that's a given, because you're not eating carbs!
So no, keto doesn't magically burn more fat than other diets and make you skinnier. It uses more fat, which is not the same as fat loss.
Is keto good for building muscle?
Building muscle is the result of eating enough protein, being in a calorie surplus, and training hard enough.
If you can train hard enough without carbs in you, then yes, muscle building on keto is doable.
Some people claim to have more energy while on keto because there is no more insulin roller coaster. Insulin is responsible for transferring your glucose from your blood into your body. It's often associated with energy peaks and lows.
And now ok, I get it, eliminating insulin spikes and drops takes care of the energy fluctuations. But truthfully, it's not hard to regulate that in the first place. I don't think it warrants getting rid of a whole food source.
Does keto make you leaner?
Getting lean, defined muscles, is a result of eating in a high protein calorie deficit.
Since keto is all about fats and proteins, you will have no problems eating enough of those macronutrient.
As for the calorie deficit, I've said my part above. If you enjoy eating keto, it doesn't make you crave certain foods, and you can do it long term, then yes, it can be a good solution to get leaner.
Final thoughts
If you...
Enjoy fatty foods such as avocados, nuts, meats
Don't crave sweats or grains
Can eat this way consistently
...then yes, the keto diet might be viable for you.
But for most people, I've found success with a simpler and balanced approach. One where you can enjoy all the macro nutrients, including your favourite ice cream.
Not sure if keto is right for your fitness goals? I help clients build personalised nutrition plans that are sustainable, satisfying, and results-driven. Learn more here.
Clem
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