The Problem With Keto (And Who It's Actually For)

Bottom line: Keto works by forcing your body into ketosis, where it burns fat instead of carbs for energy. The problem? Shocking your system spikes cortisol (stress hormone), which actually increases fat storage. And the moment you stop keto, transitioning back is very difficult, especially if you've been in that state too long. Keto makes sense for competitive athletes and bodybuilders who need to drop every last bit of fat. For most people just trying to lose weight and keep it off, it's not the best choice.

Today I'm going to talk about the keto diet: understanding how it works and what it should look like for you.

What is ketosis?

Ketosis is a perfectly normal and natural metabolic state. It's what happens when your carb intake is depleted and your body starts to rely on fat for energy.

The idea is that if you're in ketosis long enough, you will theoretically burn all of your fat. Your body gravitates toward your fat stores for energy rather than carb stores. And if you're not bringing in any carbs, you're not going to store them as fat. That's the whole concept.

It is natural, a perfectly normal state, something our body goes into naturally. The purpose of the keto diet is to force your body into that state more often, or for whatever duration of time you want.

Typically the keto diet is very low carb (usually around 20 grams) and very high fat intake and protein. That way your body is less likely to store anything.

Why do people try keto?

One of the main reasons people do keto is because they view it as "this is going to shock my system so I'll drop this fat really quickly." And they're right, it does shock your system.

However, the misconception that's rampant in the fitness industry, that shocking your body is the best way to do something, is misguided. It's not the best approach.

The cortisol problem

When you shock your system, you're putting very sudden physical stress on your body. Physical stress means a peak in cortisol production. A peak in cortisol production means an increase in fat storage. (Research supports the cortisol-fat storage connection.)

When you're in ketosis that might not happen. But the moment you decide you're done with the keto diet, or you want to ease back out of it, it's going to be very difficult if you've been in that state for too long.

Who is keto actually good for?

The keto diet is not something I'm going to say you shouldn't do, depending on who you are. But it's not ideal for everyone. It's a very intensive way to handle weight loss.

Keto makes sense forKeto may not be ideal ifHighly competitive or professional athletesYou're just trying to lose weight and keep it offBodybuilders who need every last bit of fat droppedYou want sustainable, long-term resultsYou're not willing to stay on it indefinitely

The performance tradeoff

Here's another thing to understand: when your body is depleted of carbs, it starts to affect how you metabolize food and how your body understands the fuel it's bringing in.

Your body prefers carbs as an energy source because they're the fastest. If you're doing something intensive, carbs are going to be the best way to get through that.

Even if you're on a keto diet and might not feel it, keto is going to affect your performance after a while. You don't have enough of your fast-acting energy source to pull from to produce power, do your sprints, or run a little bit faster. You're sacrificing performance and efficiency.

So what should you do instead?

If you're just trying to lose weight and keep it off, there are approaches that don't require shocking your system or eliminating entire food groups. Sustainable fat loss comes from:

• A moderate calorie deficit you can maintain
• Adequate protein to preserve muscle
• Carbs timed around your activity
• Building habits you can keep long-term

The best diet is one you can actually stick to, not one that works for 6 weeks and then becomes impossible to maintain.

Further reading:

• Harvard Health: Should you try the keto diet?