Should You Follow A KETO Low Carb Diet of less than 100 grams of carbs per day?

What's your opinion of following a Low Carb Ketogenic Diet and keeping carbs under 100 grams per day?

Make sure to check out my blog post: https://leehayward.com/blog/whats-the-best-fat-loss-diet

First off, eating 100 grams of carbs per day - while this is quite low by "normal" eating standards - it's probably still not low enough to get you into ketosis for a true Ketogenic Diet... But regardless of that - I still don't recommend low carb or keto for most people.

While it can certainly work in the short term for fast weight loss, it's usually not long term sustainable lifestyle approach. Very few people can go low carb / keto for the rest of their life - and if your diet is only temporary - the results are only temporary.

Here's how it works...
A lot of the weight lost from cutting out carbs and going keto is from water weight.

When you eat carbohydrates your body will store them into the muscle cells and liver as glycogen (i.e. stored carbohydrates in your body). For every gram of glycogen your body will retain 3-4 grams of water. It acts almost like a sponge soaking up and absorbing water. Water and glycogen create cell volumization and this is what gives your muscles their fullness, strength, and energy.

However, when you cut your carbohydrate intake your body will burn up the stored glycogen for energy and deplete your reserves. When you deplete your glycogen you also lose the water that was being pulled into the muscle cells. It's very common for people to lose up to 10 pounds during their first week of low carb dieting. But this is NOT 10 pounds of bodyfat - it's mostly water and glycogen and only a small amount of bodyfat.

This fast rapid weight loss often gives people a false sense of hope, but it's not sustainable because once you deplete your glycogen and water then your weight loss progress slows to a snails pace. Not only that, but your strength and energy levels usually take a dive as well because carbohydrates are your body's preferred energy source for high intensity exercise.

Most people feel weak, flat, and unable to get a pump in the gym when they follow a low carb diet. In addition to that many people have a harder time thinking and concentrating because the brain's preferred fuel source is glucose. Forgetfulness and experiencing "brain fog" are common issues when people go low carb or follow a ketogenic diet.

Another side effect of low carb dieting is constipation due to the lack of fiber that you'd normally get from eating high carb foods like fruits, veggies, and whole grains.

Because of these draw backs, most people can't stick with and enjoy a low carb diet over the long term, and thus the weight loss results are only temporary. As soon as you go back to eating "normally" again after following a low carb diet, the weight will pile back on very quickly.

Within a few weeks or months after the diet most people are back up to their starting weight, or even heavier than when they started cutting carbs in the first place.

I went through this post diet weight gain re-bound process myself several times over the years while dieting down for bodybuilding competitions. I'd muster up the will power and stick to a low carb diet for several months, depriving myself of high carb foods, in order to get lean. But as soon as the contest diet was over, I'd let myself go, binge on all the high carbs foods that I was craving, and regain all the weight back again.

So what type of diet should YOU be eating to lose fat, build muscle, and feel your best?

Rather than worrying about what foods you need to avoid and eliminate from your diet. Focus instead on what foods you need to ADD to your diet to nourish your body.

Most successful fat loss diets are based around good old fashion whole foods.
Quality Proteins like meat, fish, poultry, eggs, and dairy products.
Quality Carbohydrates like potatoes, rice, whole grains, vegetables, and fruit.
Quality Fats like nuts, seeds, avocado, fish oil, flax oil, coconut oil, and olive oil.

Right now, do a quick evaluation of your current diet and see what areas you maybe lacking in…

Are you eating enough vegetables?
Are you eating enough quality protein?
Are you getting enough omega 3's in your diet?
Are you drinking enough water?

As you start to include more "good habits" in your diet, you'll naturally start to filter out some of the "bad habits". This is a much easier and healthier approach than just focusing on what foods you need to avoid (i.e. cutting carbs).

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