Nutritional myths that need to die - Part 3
Posted on 28th August 2019 at 15:17
The last section of this three part blog we look at one more myth that needs to be addressed.
So far we have debugged why having carbs after 6pm is not a problem and that you don’t need to cut out bread when you want to get lean.
The final part is again related to carbs but this time more about people popularising the keto diet thinking that it’s some sort of magic diet protocol.
Myth 2 – The Keto Diet is magic
Where do I start with this one?
Well there are a few places and although this is less of a myth than the first two I feel it still needs clearing up once and for all.
I can speak with experience on this because not only have I worked with many clients who have been on the keto diet before they came to me but I have also tried this diet for a prolonged period.
I can remember the exact moment I realised the diet was crap and I couldn’t continue it any longer.
At a social event and the finger food came out. I was like ‘how the hell can I eat any of this?, screw this I want carbs’.
And this is the first reason why the keto diet fails so many people. It just isn’t realistic in the real world.
The whole basis of the keto diet is you want to keep your body in a fat burning state (ketosis). Now be careful that you don’t start thinking this means you are using purely body fat as fuel all the time and the weight will start falling off.
You are using the dietary fat you consume from an increased intake.
On average this probably means that you need to keep carbs lower than 50g a day, probably less for females and maybe even some males.
Now that is damn hard.
150g of broccoli contains over 10g of carbs alone and a flat white around 12g. That’s 22g of carbs from two things you wouldn’t even think are traditional ‘carb’ sources.
The main reason people struggle with dieting is because of a lack of adherence. How the hell can anyone adhere to a keto diet and realistically enjoy life?
You can’t in my opinion.
Then there is the misconception that because you burn more fat you will get leaner. Well that only works if you are in a calorie deficit.
It’s pretty obvious that if you eat more dietary fat you will use more of it for fuel.
Also the keto diet doesn’t require you to count and monitor calorie intake so by going keto and trying to achieve a calorie deficit is a little bit like fumbling around in the dark trying to find a light switch.
You could achieve a deficit but chances are you will probably just eat more calories.
The reason for this is that fat contains 9 calories per gram compared to carbs and protein which have a yield of 4 calories per gram. So basically fat is very energy dense and can be easy to overeat on.
You will also undoubtably eat less food volume and satiety could be an issue. You won’t be able to eat many high fibre foods such fruits and vegetables as this will lead to consuming too many carbs. Not ideal when you want to stay as full as possible.
The final issue with keto is that for resistance training we need carbohydrates to train at the highest level of intensity.
Carbohydrates are our bodies preferred fuel substrate at high levels of intensity and we normally only metabolise fat at lower levels of intensity.
So if you go keto your training performance could suffer. This could affect energy expenditure and potential muscle mass retention over a longer period of dieting. Two things we want to keep a handle on when dieting.
So there you have it.
There are more holes in the keto diet than an overused tea strainer and I would personally not advise it.
Just look to control calorie intake and don’t feel you need to cut out carbs and go super high fat.
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Tagged as: Nutrition
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