We get asked about “going keto” all the time.
Today we are sharing some specific concerns we have found with the keto diet, based on our own experience and those of many of our clients.
We know this can be a touchy subject, and want to put out there that we do know women who follow the keto protocol and have wonderful success. Everyone is different!
In the video, we address some really important issues that deserve proper attention, including quality, sustainability, health effects, impact on the microbiome, and something we call the “happiness factor.”
Whether you are a keto lover or a keto dropout, we are sure you will find very useful information in this week’s video topic, which you can access HERE.
In all styles of the keto diet, the majority of your daily calories come from dietary fat (about 75%). You also eat moderate protein (about 20%) and very few net carbs per day.
Here are our 5 main concerns with going keto at this stage in our lives.
There are so many versions of keto out there. It’s important to keep in mind that if you are going to do keto, you need to take the time to learn and do it right.
Dirty keto means to follow the same macros as the keto diet, but without paying attention to where those macros come from. This includes fast food burgers without the bun, processed cheese, fried pork rinds…you get the deal.
Ladies, at this stage in our lives, we NEED to be careful about our food sources! While you may lose weight in the short term, these increased garbage foods can disrupt your metabolism, hinder future weight loss, and also increase menopause symptoms.
Skip dirty keto!
The “keto diet” should not feel like a diet, but a way of life. If there are too many rules and adjustments to make when going out to eat, in addition to giving up lots of your favorite foods, then that is not something you want to consider doing long term.
We are all about the long game and if something isn’t sustainable, you need to rethink it. A sustainable plan is what we focus on in our Simply Nourished Solution program
Because keto diets are extremely low carb, it limits a whole group of foods that are critical to feeding our microbiome.
Your microbiome refers to the trillions of bacteria that reside in your body, mostly in your colon.
Bacteria can nurture your immune system, improve bowel habits, and enhance vitamin and mineral absorption.
These bacteria need to be fed, and their main food source is fiber and something called polyphenols, which only come from, you guessed it – CARBS!
Polyphenols are plant compounds found in colorful foods such as the oranges, blues, reds and greens of fruits and veggies, different color beans, or even grains like purple rice or red quinoa.
If you are following a strict keto diet, it’s a lot harder to eat enough of these foods that will benefit your microbiome.
- Health caveats:
In addition to microbiome issues, we’ve seen in research and also in clients who came to us after doing keto that some biomarkers have
-Nutrient deficiencies (calcium, magnesium, b vitamins)
-We have heard reports about hair loss
So keep in mind this is not just about weight loss – but your health in general.
5. Happy factor:
When we are thinking about the best food plan for you, it is vital to take into account the happiness factor. Such a plan that is the perfect combination of not feeling deprived and nourishes your cells along with ease of sustainability.
Our overall experience is that our clients see the most benefit in their health, energy, sustainable weight loss, and a certain “happiness with my diet” attitude when they include at least a modest amount of “good” carbs in their diets.
Conclusion: Bottom Line
Keep in mind that we are all very different and you should not feel bad if for one reason or another keto wasn’t successful for you when your neighbor might have had a great experience.
Most of the time it is NOT necessary to go to this extreme. We have had many clients succeed with much less restriction – whether it be a few simple diet tweaks such as removing excess processed foods or creating more balanced meals.
We also see women have great success by focusing on habit changes like eliminating night time snacking, practicing the art of mindful eating, or addressing cravings.
These are just a few realistic and achievable goals that can be maintained for life, without resorting to super strict protocols.
If you are looking for an alternative to keto and need some extra support, we do walk you through all these strategies and so much more in our Simply Nourished Solutions program.