Sorry, Regina George, but butter isnt a carb. Its actually a fat, which means its keto diet friendly.
Diet friendly?! you might be thinking. What kind of diet includes BUTTER?
That would be keto, a diet with a high fat, moderate protein, low carbohydrate formula.
See, upping your consumption of protein and fat while drastically reducing your carb intake puts your body into a metabolic state called ketosis.
The science behind ketosis is *slightly* more complicated than figuring out the percent of calories from fat, but basically it means your body doesnt have enough glucose (or blood sugar) for energy.
Instead, your body burns stored fat for fuel, which stimulates weight loss. (It also turns fat into ketones, which supply energy to your brain more on that later.)
Your social feeds may be flooded with #keto posts, but the diet isnt just another Instagram fad (or #ad).
In fact, 20-plus studies have shown it can help you lose weight and even improve your health. Research has even found that the ketogenic diet can be more effective for weight loss than low fat diets.
Keto isnt a new concept its actually similar to low carb diets of yore, like Atkins.
If that reference gives you pause, fear not: For the most part, theres no calorie counting or food tracking involved. And since the diet is protein heavy, participants usually shed pounds without the hangry vibes.
Eating keto can have positive health effects beyond weight loss, including lowering your triglyceride level and increasing your HDL cholesterol (thats the good kind!).
The diet was originally used to help treat neurological disorders like epilepsy. Today, researchers are still exploring how it could help with the following health conditions:
Not to complicate things, but there are a few different forms of the keto diet
Types of keto diets:
The cyclical and targeted keto diets are more advanced and are primarily used by bodybuilders and athletes. The standard keto diet is the most researched method (and the most recommended).
Some diets are highly scientific. All are highly personal.
Just because a method is trending on Instagram or showing up on the New York Times best-seller list doesnt necessarily mean its right for everyone. Finding a diet that fits your lifestyle and helps you feel your best can require some exploration.
Research is a good first step in determining whether a diet might fit your needs. But in some cases, firsthand accounts can be more telling. Read on for six very different experiences with the keto diet.
Liz, 34, homemaker
Why did you start keto?
I was overweight and wanted to lose weight, like most people. I was also having issues with high blood pressure and didnt want to be on medication forever.
A friend told me about the keto diet, and it looked like the few things I wanted to change in my life, it could do. So I figured that before going to a doctor and going on medication, I should give the diet a chance.
How long did you follow the diet?
Three and a half years eating keto is still my primary way of eating.
What works for you?
These days I can get by with eating extra carbs and still stay in ketosis. I eat closer to 30 net carbs, but starting out at 15 carbs worked well for me.
What hasnt worked?
Overeating on fat and calories, which I found was fairly easy for me to do.
Did you experience any side effects?
I had major keto flu issues starting out. Ive since learned how to avoid it, but when I began 3 years ago, resources and info were lacking.
What do you wish youd known in the beginning?
Theres a lot of keto junk out there, so buyer beware. Also, how to avoid keto flu. But I did what I felt was a good amount of research starting out, so I felt like I had a good idea of what to expect.
Favorite keto recipe
Egg roll in a bowl and wings. I also make a killer keto friendly pho with zoodles.
The bottom line
Keto was a life changing diet for me. It was something I really needed for my overall health not just physical but mental as well. I heard someone say, the best diet is the one you can stick to. Im a pretty firm believer in that.
Christal, 29 (25 when on keto), editor
Why did you start keto?
I thought I was fat and needed to be fit to be attractive. I discovered keto on r/reddit and was convinced it was the healthiest way to lose weight.
I also convinced myself that because my dad had diabetes, it would be a preventive lifestyle (despite my not being large or heavy in any way).
How long did you follow the diet?
Three months at first, and then 5 additional months.
What worked for you?
Making a spreadsheet and creating my own recipes so I was in charge of the portion size. I made a what to eat each day and when spreadsheet and set a timer to remind myself to eat snacks.
It was also a very cheap and efficient way to cook. After the initial hump, my sugar cravings dropped. Thanks to keto, Im more aware of whats in my food. Was it worth it? Meh.
What didnt work for you?
I got really fit and skinny. I looked great, but it didnt change anything other than my body, which I realized wasnt a source of happiness for me.
I hated not being able to eat freely, and I had to explain to everyone over and over about this new diet I was trying while they looked at me like I was unhinged.
It would make sense if keto was a prescribed diet or if I had allergies, but I was being an unnecessary burden for no other reason than my own physical insecurities.
Did you experience any side effects?
I lost a cup size in my bra.
What do you wish youd known in the beginning?
I wish I had more knowledge about diet culture and intuitive eating. I understand keto for people who have conditions, but for me Im someone who is perfectly average and normal, who can eat freely and just go to the gym twice a week and be fine.
I just did my yearly wellness check and Im very healthy. I havent been on keto and Ive been eating whatever I want (intuitively)!
Favorite keto recipe
I loved buying chicken thighs with skin and then taking the skin off to bake into chips with cheese on top. Id also make Parmesan chips.
The bottom line
I can eat all of that without being on keto!
Nathan, 29, physical therapist assistant
Why did you start keto?
In hopes it would improve my health. I have type 1 diabetes.
How long did you follow the diet?
Six months.
What worked for you?
I found that I needed smaller insulin doses for my meals at least initially.
What didnt work for you?
My A1C (blood glucose average) score rose, and my bad cholesterol went up.
Did you experience any side effects?
Keto breath, and my LDL levels rose.
What do you wish youd known in the beginning?
That the body can turn excess proteins into sugars if you have too much of them.
Favorite keto recipe
Lupini beans.
The bottom line
I filled my diet with too much protein, and my body was slow to convert the excess protein into sugars. This, in turn, raised my blood glucose levels higher than normal in an insidious way I couldnt easily detect the change or correct it.
I also didnt focus enough on good fats and treated [the diet] as a bit of an excuse to eat fatty meats that were high in bad cholesterol. Avoiding carbs was easy for me, but its more complicated than that for a type 1 diabetic.
Carrie, 30, computer programmer
Why did you start keto?
Partially for weight loss but mainly to help decrease chronic inflammation.
How long did you follow the diet?
One year (and counting).
What worked for you?
I was able to get off a medication that I used for chronic inflammation, and I reached my goal weight.
What didnt work for you?
Its difficult to find a satisfying variety of meals because Im a vegetarian and have food allergies, but overall its worth it.
Did you experience any side effects?
Slight hair loss, but not significant enough for others to notice. I added a collagen booster to my protein shakes, and it helped.
What do you wish youd known in the beginning?
It wouldve been nice to have a carb-manager app for counting macros when I first started. And I wish Id had a better understanding about carbs being a daily limit, protein being a daily goal, and fat being something you consume until you feel full.
Favorite keto recipe
Fathead Dough recipes.
The bottom line
This way of life is not for everyone. Its a very limiting diet, especially for a vegetarian, and it takes away the opportunity to eat at the majority of restaurants (although this is improving).
It works for me I feel better than I have in years and have found some great meals that work for me. I still enjoy a cheat meal every once in a while, though.
Mandy, 32, editor
Why did you start keto?
I wanted to drop a little weight quickly to improve my speed for a marathon.
How long did you follow the diet?
Im currently still on keto. So far Ive made it 4 weeks out of my goal of 10 weeks.
What worked for you?
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Why I Tried the Keto Diet: 6 Very Different Experiences - Greatist
