The ketogenic diet and other low carbohydrate diets have become very popular lately. There can be a time and a place for this kind of diet, however, I personally do not recommend them as a weight loss solution. This is because the long-term effects of these types of diets have not been well studied, so we do not know how they affect our body over time. Many people also do not get the proper guidance when attempting to follow this diet and may become overwhelmed or fed false information. There are different types of fats and some are more beneficial to our health than others. You can also have too much fat in your diet. This leads me to Reason #3 why your diet isn’t working.
Reason #3: You are eating too much fat
So why are people drawn to a high fat diet? The idea behind this diet is that you eat more high fat foods to slow down digestion which helps keep you feeling fuller longer. Ideally, this naturally lowers your calorie intake and creates a calorie deficit. This diet may not work for some people because they are unable to feel feelings of fullness. Since they are on a high fat diet, they will likely turn to high fat foods to continue to eat to get full. This leads to a greater caloric intake, which causes weight maintenance or even weight gain. It is easy to overdo it on this diet, especially if you do not know how to listen to your body’s hunger cues.
There is a misconception that because a diet is high fat, low carb, any type of fat will work. This is just not the case. There are good fats and bad fats. This diet was designed to incorporate high quantities of unsaturated fat (fats from plant sources), not high quantities or saturated fat (fat from animal sources). I see many people who are following this diet using it as an excuse to eat excess quantities of bacon, sausage, steak, and other fatty meats. Guys, this will not help you reach your health goals.
Yes, I do think that carbs should be eaten in moderation and having too many carbs in your diet is not good for your health. I also think that fat, any kind of fat, should be eaten in moderation and having too much fat in your diet is not good for your health. ANYTHING in excess is bad, and these high fat, low carb diets are not teaching you how to eat foods in moderation. It is teaching you to restrict carbs and to eat large amounts of fat.
With that said, I do believe that there is a time and a place for this diet. It is very important that you speak with your healthcare provider and work with a registered dietitian while following this diet to make sure it is right for you. By doing this you will be able to create balanced meals that fit into the ketogenic diet and your lifestyle.
I can help you fit this diet, or any diet, into your lifestyle and help you reach your health goals. Click HERE to schedule an appointment to learn more about my 1:1 nutrition coaching program!