I'm not a doctor or nutritionist. I do, however, have a nutrition certification that allows me to coach people on diet and nutrition as it relates to fitness. I also love to learn about it so here's what I know and hope will help you decide what's right for you.

The ketogenic diet was introduced by modern physicians as a treatment for epilepsy in the 1920s. It died off after drugs to treat epilepsy were created, but has made a comeback in the last 15 years. The Atkins diet made a big splash when it hit the market as a similar, but not identical, diet to keto. It was also based on low carb and high fat foods but has different emphasis on protein. The goal of the keto diet is to get your body into the metabolic state of ketosis, during which it uses fat rather than sugar from carbs, as its main energy source. In ketosis, your body runs on ketones, which are compounds that are formed upon the breakdown of the fat in your food or the fat stored in your body. This requires consuming 50 grams or less of carbs per day. 

Most Americans consume nearly 50% of their calories from carbs each day. The carbs filling this category rarely are derived from whole foods, most are processed grains and sugars. When a person cuts out 90% of these carbs per day, they naturally will eat less processed food and fill their diet with more whole foods, such as meats and vegetables. These processed foods are often referred to as "empty calories" because they do not satiate hunger or provide any nutritional value. They provide a temporary hit of energy to our system, which fades quickly and leaves our body in an energy slump and craving another boost.

Consuming foods that are filled with fat and protein help to curb hunger and provide the nourishment needed for long term energy. As our bodies break down the fat and protein, they're provided with a longer burning source of energy. To use an analogy, carbs work like kindling on a fire, they burn quickly and easily. Fat and protein, act like large, dense logs that require much longer to burn completely through. So, by eating more filling and sustaining foods, our bodies require less total intake because they are burning slower and longer. This allows for a calorie deficit without hunger and allows our body to then search for additional fuel within itself, while slowly burning what we've consumed.

Keto does work. It's especially great for those whose health calls for lower carb intake. Women who suffer from PCOS, anyone who is pre-diabetic, severely overweight or insulin resistant, will all see great benefits. The problem comes with sustainability. Some have no problem but it can be a tough way to live long term. My advice would be to use it, if it works, and gradually work into a more sustainable lifestyle. We definitely don't need 50% carb intake, EVER. Moving to a lower carb intake will produce results for just about anyone. Keto also helps us to get away from consuming such a high amount of sugar and the addiction that can follow. It's worth a try if it sounds like something you'd be able to stick to. It's critical that you fill your plates with as many veggies as are allowed to prevent the loss of important nutrients. Lastly, dehydration can (and usually is) a big side effect. Your body uses water to break down the fat into energy. Taking an electrolyte supplement is important to prevent dehydration and the symptoms that come with it.

Choose a nutrition plan that works for you and your body. Pay attention to how you feel when you consume different things. You are your own best expert! Do eliminate processed foods, sugar and sometimes grains and dairy. Grains and dairy can be inflammatory and cause a whole host of issues. Stay tuned for more breakdowns of diet trends this month!