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The Truth About Keto Diets

nutrition recipes Jun 09, 2023
Truth About Keto Diets

In recent years, the keto diet has gained immense popularity as a way to achieve weight loss and potentially improve overall health.

This low-carbohydrate, high-fat diet has captivated the attention of many individuals seeking to transform their lifestyles and eating habits.

Proponents of keto are fine shunning bread while adding butter to their coffee like it's not strange at all.

Keto critics would rather have a percent or two more bodyfat than give up traditional pizza.

I mean, have you ever tried to explain the keto diet to an Italian grandmother?

"Nonna, it's all about cutting all carbs and eating more fat!" you say.

She replies with a look like you just insulted her cooking, "Fat? Only fat?! What happened to the pasta? The bread? The cannoli? You're breaking my heart!"

In this lesson you'll learn what the keto diet entails, explore its advantages and disadvantages, plus get three delectable keto-approved recipes.

The Truth About Keto Diets

The ketogenic diet, commonly known as the keto diet, is a low-carbohydrate, moderate-protein, and high-fat nutritional approach.

The main objective is to induce a metabolic state called ketosis, where the body primarily utilizes ketones, produced from the breakdown of fats, as its main source of energy instead of glucose derived from carbohydrates.

The macronutrient breakdown of the standard keto diet typically involves consuming 70-75% of daily calories from fat, 20-25% from protein, and 5-10% from carbohydrates.

In other words, you cut out carbs and fill up on bacon and butter instead. You're not even supposed to look at a slice of bread.

By significantly reducing carbohydrate intake, the body is forced to burn stored fat for fuel, leading to weight loss and other potential health benefits.

Pros of the Keto Diet

I tried the keto diet for a week.

I figured, why not? Let's see what all the fuss is about.

But after a day, I was craving an apple like a squirrel craves acorns in the winter.

I ended up eating two juicy, delicious red apples in one sitting, and let me tell you, it was glorious.

Sorry, ketosis.

Needless to say, here are a few reasons why keto works. 

Weight Loss: The primary reason people adopt the keto diet is its potential for weight loss.

By restricting carbohydrate intake, the body switches to burning fat stores, resulting in a more efficient fat-burning process. 

Studies show that the keto diet can lead to greater weight loss compared to other low-fat diets in the short term. 

You must also be in a calorie deficit to lose weight, by the way.

Appetite Suppression: The consumption of healthy fats and an adequate protein intake on the keto diet can help promote feelings of satiety, reducing cravings and preventing overeating. 

This can be particularly beneficial for individuals struggling with portion control. Or folks who want an excuse to eat more cheese.

Improved Insulin Sensitivity: Carbohydrate restriction on the keto diet has been shown to improve insulin sensitivity in individuals with insulin resistance or type 2 diabetes.

By reducing the intake of high-glycemic foods, blood sugar levels stabilize, leading to better glucose control and reduced reliance on insulin.

Enhanced Mental Clarity: Ketones produced during ketosis are known to provide an alternative energy source for the brain, leading to improved mental clarity and focus.

Many individuals on the keto diet report increased productivity and sharper cognitive function.

Cons of the Keto Diet

Personally I'm not a fan of the keto diet because carbs, especially grapefruit, are a part of my daily nutrition plan.

One time I was at a dinner party, and the host proudly announced that all the food was keto-friendly.

It was like being in a parallel universe where bread rolls turned into lettuce wraps and cake was replaced with a tower of avocados.

I politely excused myself, went to the nearest pizzeria, and had a stromboli.

Here are a few reasons to skip this approach to nutrition.

Initial Side Effects: When transitioning to the keto diet, individuals may experience some side effects known as the "keto flu."

These may include fatigue, headache, dizziness, irritability, and constipation. These symptoms are temporary and usually subside as the body adapts to using fat as the primary fuel source.

Nutrient Deficiencies: Since the keto diet restricts certain food groups, including fruits, whole grains, and legumes, there is a risk of inadequate nutrient intake.

It is essential to carefully plan and diversify meals to ensure sufficient intake of vitamins, minerals, and fiber. Supplementation may be necessary for specific nutrients like electrolytes, magnesium, and omega-3 fatty acids.

Limited Food Choices: The restrictive nature of the keto diet can make it challenging to follow, as many common foods are high in carbohydrates.

This can lead to social limitations and difficulty adhering to the diet in certain situations. Additionally, some individuals may find it difficult to sustain a high-fat diet in the long term due to personal food preferences.

Potential Health Risks: Long-term effects of the keto diet are still under investigation.

Some studies suggest that consuming large amounts of saturated fats from animal sources may increase the risk of heart disease and certain types of cancer.

It is important to focus on obtaining healthy fats from sources such as avocados, nuts, seeds, and olive oil.

Keto-Approved Recipes

Everybody has a friend on the keto diet, and they're fanatical about it. You know, the type of person who goes to the gym proudly wearing a t-shirt that says, "Keto is life."

These are the same folks that don't eat fruit because it's high in carbs. 

You say, "Wait, you're telling me you can't have an apple, but you can eat an entire stick of butter each day? Something doesn't add up here."

My mom always preached that "an apple a day keeps the doctor away."

She never mentioned anything about eating bacon daily or putting butter in my morning cup of coffee, but I guess there's a first for everything.

Keto or not, these recipes are undeniably delicious and a good way to add variety to your meal plan as long as you account for the calories.

Let me repeat that last part, no matter what nutritional approach you choose calories always matter.

Bacon and Egg Breakfast Muffins


Eggs, bacon, spinach, cheddar cheese, salt, and pepper.


Preheat the oven to 350°F (175°C). Grease a muffin tin. In a bowl, whisk together eggs, cooked bacon, chopped spinach, shredded cheddar cheese, salt, and pepper.

Pour the mixture into the muffin tin and bake for 15-20 minutes or until set.

Grilled Lemon Garlic Butter Salmon


Salmon fillets, butter, minced garlic, lemon juice, salt, and pepper.


Preheat the grill to medium-high heat. In a small saucepan, melt butter and add minced garlic, lemon juice, salt, and pepper.

Brush the salmon fillets with the garlic butter mixture and grill for 4-5 minutes per side or until cooked to your desired level of doneness.

Cauliflower Crust Pizza


Cauliflower, egg, mozzarella cheese, parmesan cheese, Italian seasoning, tomato sauce, and desired toppings.


Preheat the oven to 425°F (220°C). Pulse cauliflower in a food processor until it resembles rice. Steam the cauliflower rice, then squeeze out excess moisture using a clean kitchen towel. In a bowl, combine cauliflower rice, egg, mozzarella cheese, parmesan cheese, and Italian seasoning.

Form the mixture into a crust shape on a baking sheet lined with parchment paper. Bake for 12-15 minutes or until golden brown.

Add tomato sauce and desired toppings, then bake for an additional 5-7 minutes or until cheese is melted.


The keto diet is a low-carbohydrate, high-fat approach that aims to induce ketosis, where the body uses ketones as its primary energy source. It offers potential benefits like weight loss, appetite suppression, improved insulin sensitivity, and enhanced mental clarity. However, there are cons such as initial side effects, nutrient deficiencies, limited food choices, and potential health risks. If you feel life is too short to say no to garlic bread and chocolate cake, keto is probably not for you. Either way consult a qualified coach to customize your nutrition plan.

To your success,

Coach Joe



Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online personal trainer, or you want to visit the best personal trainer in the Lehigh Valley, you can take a free 14-day trial.

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