At our Kansas City Laser-Like Lipo® practice, we get asked a lot about the Keto Diet, and whether or not we recommend doing it. The Keto Diet has become increasingly popular in recent years as a way to lose weight quickly and effectively. The diet involves drastically reducing carbohydrate intake and replacing it with high-fat foods, forcing the body into a state of ketosis where it burns fat for energy instead of carbohydrates. While many people have seen success with this approach, there are several reasons why the Keto Diet is not sustainable for long-term weight loss.

Firstly, the Keto Diet is incredibly restrictive and can be difficult to maintain over an extended period of time. This is because the diet requires cutting out many foods that are commonly consumed in Western diets, such as bread, pasta, and sugar. This can make eating out or socializing with friends and family challenging, as many restaurants and social events revolve around these types of foods.

Furthermore, the Keto Diet can be dangerous if not followed properly, especially by those with underlying chronic health issues such as diabetes. When the body enters a state of ketosis, it produces molecules called ketones which can build up in the blood and cause a condition called ketoacidosis. Symptoms of ketoacidosis include nausea, vomiting, dehydration, confusion, and even coma or death in severe cases. It is important to note that this condition is rare when the Keto Diet is followed properly but can occur if someone on the Keto Diet does not monitor their body closely or follow proper guidelines.

In addition to these risks, there are several other dangers associated with following a high-fat diet like the Keto Diet. Consuming large amounts of saturated fats from sources like red meat and butter has been linked to an increased risk of heart disease and stroke. In fact, many health experts caution against following any type of high-fat diet for extended periods due to these health risks.

Another issue with the Keto Diet is that it often leads to nutrient deficiencies due to its restrictive nature. By cutting out entire food groups like fruits and grains; individuals on this diet miss out on essential vitamins, minerals, and fiber leading to potential long term negative impacts on overall health.

Additionally, some studies indicate that people who follow fad diets like the Keto Diet tend to experience significant weight regain once they return back to their normal eating habits leading them back at square one, just like with many of the other fad diets that have been around for years.

So if fad diets like the Keto Diet are not sustainable or safe for long-term weight loss, what options do people have? One alternative that has become massively popular over the years is the 80/20 Rule for weight loss, and its what we have always recommended that our patients do, due to its long term sustainability and for how easy it is to do.

The 80/20 Rule is a simple and sustainable approach to weight loss that emphasizes balance and moderation. The idea behind the rule is that 80% of the time, individuals should focus on making healthy choices when it comes to food and lifestyle habits, while allowing themselves some flexibility for indulgences and treats the other 20% of the time. This approach is much more sustainable than following a restrictive diet like the Keto Diet, which can be difficult to maintain long-term.

One of the key benefits of following the 80/20 rule over the Keto Diet is that it allows for greater flexibility when it comes to food choices. Instead of cutting out entire food groups like carbohydrates or fats, individuals are encouraged to make healthier choices most of the time while still enjoying their favorite foods in moderation. This helps prevent feelings of deprivation or restriction, which can often lead to binge eating or falling off track with weight loss goals altogether.

Another advantage of following the 80/20 Rule is that it promotes a more balanced approach to nutrition overall. By focusing on making healthy choices most of the time, individuals are able to ensure they are getting adequate nutrients from a variety of sources such as fruits, vegetables, lean proteins and whole grains. This includes important vitamins, minerals, fiber, and antioxidants essential for optimal health. In contrast, fad diets like the Keto Diet may lead to nutrient deficiencies due to its restrictive nature.

Additionally, the 80/20 Rule encourages individuals to make lifestyle changes beyond just what they eat. This can include regular exercise; stress management techniques, and adequate sleep all which play an important role in achieving long term weight loss. In fact, research shows that consistency in these areas can enhance overall health, reduce risk factors for chronic diseases, and boost mood levels.

Ultimately, the reason why following the 80/20 Rule for weight loss can be superior compared to fad diets like the Keto Diet comes down to sustainability. The ability to maintain healthy eating habits over long periods of time without feeling deprived makes this approach ideal for individuals looking to achieve long term results. In contrast, fad diets like the Keto Diet may provide short term success but typically come with negative impacts on overall health such as nutrient deficiencies and tendency towards rebound weight gain once the person is back to normal eating habits.

Overall, the 80/20 Rule offers a flexible, balanced approach towards achieving lasting weight loss results through prioritizing healthy choices the majority of the time while balancing indulgences in moderation. This empowers individuals towards developing lifelong healthy habits rather than relying on quick fixes via fad diets with unsustainable restrictions.

At Kansas City Laser-Like Lipo®, we focus on the overall wellbeing of all of our patients and want to make sure that we setup all of our patients for long term success without having them do any fad diets such as the Keto Diet. The Keto Diet is incredibly difficult for most people to do long term and leads to rebound weight many of times. The 80/20 Rule for weight loss is a realistic, healthy alternative to sustainable weight loss and is one of the major reasons why our Kansas City Laser-Like Lipo® patients have great weight loss results.