The “KETO” Diet (GOOD OR BAD)

The Keto Diet is a popular method of eating that is used when people want to burn fat and lose weight. In this video, I’m going to review my thoughts on the sustainability of this eating plan and help you to decide whether it is right for you. You will have to evaluate what your short and long ter

What’s up, guys? Jeff Cavaliere, ATHLEANX. com. Today we’re going to tread in dangerous waters, here. We’re going to talk about diets.

We’re going to talk about Keto dieting because right now I get a lot of questions, and people want to know “What does Jeff think about Keto dieting? ” I always wonder whether it’s that they actually care about what I think, or they’re just looking, and hoping that I’ll agree with Keto dieting. But you might be surprised by the end of the video because I’m not going to come out here and all out rip Keto dieting because for me, at the end of the day, if something works for somebody, and it helps them to get in shape – long term, though. That’s my non-negotiable. It’s got to work for you long term.

Then I’m happy. The point of this whole channel was to make sure that you guys are getting information to help you get fit, to help you get healthier, to help you get stronger. So when we talk about ketogenic dieting the first thing I want to do is clarify what it is because some people don’t really know exactly what it means. You’ve heard a lot about it, but you don’t know exactly what it means. It means, basically, shifting around your macronutrients pretty substantially.

Pretty much, differently from the way a lot of us eat. That is: going to a very high fat diet. About 80% of your total calories intake in a day is coming from fat, and fat sources. Then really, really, really minimizing your carbohydrate intake down to almost nothing. Less than 5% of your total daily calories coming in from green, leafy vegetables.

None of the more traditional rice, beans, potatoes, fruits, breads, sweets, pasta; none of that stuff. That’s all out. Then, filling in the gap – about 15%-20% of your diet – from protein. So what that leaves us is a diet that’s rich in meat and fish, heavy creams, seeds, oils, nuts, eggs; that’s what you can eat. So whenever I talk about diets the one thing I try to always do is never say “This is the only way to do it.

” A lot of people right now that are espousing the benefits of ketogenic dieting are saying “This is the only way to be, and this is the healthies way to be, and this is the only thing. ” That’s total bullshit because guys, I have never done a day of ketogenic dieting in my entire life and I can stand up here every, single day for you guys in the same condition, the same shape, and I’ve never done that. So to say that’s the ‘only’ way to do it is not true. You guys know that. There are a lot of different ways that people can lose weight, and lose body fat.

So the first thing you have to consider is: what is it that you’re trying to accomplish? Are you trying to do something short term? Because if you are, if you’re trying to get some short term weight loss – not necessarily the fat loss – ketogenic dieting could be your savior. If you’re trying to get ready for something, some wedding, or you’ve got to go into a contest, or whatever you’re doing; it could be a savior for you because it’s going to allow for rapid weight loss. I say ‘weight loss’, not fat loss, because there’s a difference.

When you lose weight via ketogenic dieting in a very short period of time, you have to understand that what you’re doing is, you’re depleting your body of its stored glycogen. Store glycogen is also store water. You will lose a lot of body water when you go on a ketogenic diet, in a short period of time. So your weight loss can be substantial. A lot of weight in a short period of time.

However, that has its downsides. When it comes to performance, your glycogen is a source of fuel for your muscles and if you deplete all of your glycogen the intensity levels of your workouts are going to suffer. Your cortisol ratios will also, likely, play off that. If you try to attempt to workout hard when the tank is pretty much depleted, your cortisol stress levels will go up, too. That’s not a good thing for long term muscle gain.

So people will talk about the inability to gain a lot of muscle. I’m not just talking about preserving it either. I’m talking about, they want to gain muscle. Really what we’re talking about is ‘can you even preserve your muscle on a ketogenic diet’. Unfortunately, there isn’t a lot of long term research out there.

I read one article that basically said there are 11 studies done in a six month duration specifically on athletes, and their ability to train – retain muscle, not even gain muscle – retain their muscle during that period of time, and only three of them showed their ability to do so, while eight did not. So that’s still not even talking about longer term than that. So back to your goals. If you are looking for something long term, it had better be sustainable. I have a problem with macronutrient exclusion diets.

I don’t care if it’s fat exclusion. I don’t care if it’s carbohydrate exclusion. I don’t care what your tactic is. Exclusionary diets don’t really do so well and they earn the word ‘diet’ because they do not become long term solutions. And I hear you.

I know you’re going to write on the video “I’ve been keto dieting for five years, for the last 14 months, I’ve been doing everything I’m supposed to do and I still – no problems for me. ” That’s good, and you are the exception to the rule. As I said in the beginning of the video; that’s a good thing. Ultimately, find what’s going to work for you. But if you can’t stick to it then I have a problem with it.

If you can’t imagine a life where – I just threw the word ‘five years’ out there – if you can’t imagine a life where five years from now – don’t talked to me about even a year from now – we’re in a much longer game here on this channel. I talk about a much longer term that we’re looking for here. If you can think that five years from now you’re still going to be able to do that, then go for it. Go for it! Because there are some benefits.

There are definitely some benefits to that. The most importantly benefit is: it finally worked for you. I will add another caveat here, too. People will sometimes say “I’ve never felt better than when I was on a keto diet. So, Jeff, what you’re talking about in terms of ‘declining energy levels’, and ‘not enough intensity in my workouts’; not true at all.

I’ve got more. ” Guys, think about where you’re usually coming from if you’ve entered the phase where you already know that you need a diet. You’re probably dramatically overweight. You already have low energy because of your weight issues. You need a solution.

Anything you would have done at that point – not necessarily keto – but anything you would have done to eat healthier would have allowed you to start feeling better, to have more energy. So you can’t necessarily equate the two. Any type of diet, at that point, that helps you to lose weight, you probably would have attached yourself to as “Hey, man! I feel so much better because I’m doing this. ” But again, that doesn’t detract from keto.

It doesn’t. It’s just that you’ve got to make sure you’re keeping your eyes open that it could have been from the overall weight loss. At the end of the day, guys, I’m someone that espouses eating all the nutrients. I think you should eat carbohydrates, I think you should eat protein, I think you should eat fats, I don’t think you should exclude any of them. I think this opens up a lot more possibilities to the foods that you can eat.

I think you should still make sure that you’re getting enough fiber, because in a ketogenic diet you’re not getting enough fiber in your diet, and that could lead to other issues. But it becomes, more importantly, more sustainable. The less that we, as humans, are restricted, the