High fat diets, while energy dense and more satiating, can be responsible for increased cholesterol, or worse, pancreatitis. Having recently fallen into that latter camp I’ve become acutely aware of that side of my eating habits.
I’m also a keto counterpoint. Because of my fat-restrictive diet I’ve lost a great deal of weight the past two months. At first because I was struggling to even keep up with my coalition requirements but even still. I’ve increased my carb and protein intake to make sure I’m getting enough calories while I aim for no more than 30-40g of fat a day. (Fat content of about 2-3 tablespoons of olive oil)
I’m 5’11 and in May I was ~220-225lbs and I’m currently 188 (Mind you over 2 weeks at my most sick I lost a lot of muscle as well).
I continue to lose weight at a slow but regular pace on this diet.
Calorie restriction is likely the main contributor in my case—made easier by not underestimating the energy content in higher-fat foods.
The notes about cholesterol and pancreatitis are, to my knowledge, not factors in people who properly follow the diet, i.e. 70% fats composed of mostly poly/mono unsaturated fats and sparing saturated (bacon, etc.). If you can cite a large scale study that demonstrates this, I would read it.
Five years in, my blood work is amazing.
Types of fats have no weight in that discussion. “Good fat” not “bad fat”—it doesn’t matter. It has to do with the work imposed on the pancreas in a high fat diet.
I should clarify that a high fat diet is not a direct indicator of future pancreatic issues, but is one of several leading risk factors.
I’d highly recommend going over the diet with a doctor before undertaking it to make sure there are no preconditions that might make a high fat diet put too much strain on the pancreas. It’s known as the “angry organ” for a reason.
I was on a high fat/high protein/low carb diet with plenty of gym time before possibly unrelated inflammation exacerbated by my diet (and since I was a drinker, that as well) in my pancreas resulted in a massive acute attack that caused partial organ death. That’ll be with me for life since transplants don’t sound like a great option for most cases. (Even worse, pancreatic issues can harm surrounding organs including the lungs, liver, spleen, and kidneys. Not something any active person would want to have to live with)
Prior to the attack my blood work was brilliant as well. After the attack my lipase levels were high, my white blood cell count was through the roof, and I was anemic (though I had always fluctuated hemoglobin levels with B12 deficiency, but never so low).
The worst part is you won’t see or feel it coming, and it will hit you like a brick wall. So my comments are only meant as precautionary—which I think is always the best course with any fad diets.
What people don't seem to realize is that real keto diets have strict limitations on protein intake, as your body just breaks protein down into glucose. I believe it's something like 85% of your calories each day need to come from fat, not protein.
Luckily, it's actually a good thing that people aren't actually in ketosis. It's an extreme diet developed as a treatment for epilepsy, and it can be very hard on your body's systems. The circulating ketones turn your blood acidic, which starts leeching out calcium from your bones. A lot of people get their fat from sources high in saturated fat (animal fat), which is bad for your body long-term. And with no real fiber intake, your gut flora will suffer. I don't believe a single nutritionist recommends real keto for adults trying to lose weight.
For sure most of us could stand to reduce our carb intakes a bit, but our bodies literally run on glucose. We have evolved to survive on carbs, it's okay to eat them! The healthiest countries in the world eat LOTS of carbs. [edit: 'lots' meaning, a high percent of their macros each day, not lots as in large portions] I in general dislike HuffPo as a source, but a quick google found this which I thought was an interesting read: https://www.huffpost.com/entry/japan-healthiest-people-in-th...
Now on the otherhand, I love IF. I used it without knowing it had a name to lose ~65 lbs at the end of highschool. I think it's super effective and what I recommend to others who ask for advice.
Nutritional ketosis as practiced by anyone doing "keto" is generally considered to be somewhere between 1.0 to 3.0 mmol/dL BHB. Getting there is not hard for anyone on a fat-adapted diet.
You have a lot of scientifically inaccurate statements in your comment. You are confusing keto with keto acidosis. Dr. Phinney, MD, Ph.D and chief scientist of Virta Health has very good lectures on youtube going over these terms which will dispel many of your misconceptions. They also have 30 years of data on keto diets.
On keto, The goal is to keep fat calories to 70-75. In our ancestral environment, we did not have grains, fruits or sugar in most forms. Ancestral forms of fruits like banana had seeds and were barely sweet.
You are. There's a difference between medical ketosis and nutritional ketosis. It's always worth researching[1] something if you don't fully understanding it.
I'm not going to dive into the rest of your comment because it's a dumpster fire of misinformation.
1 - https://www.medicalnewstoday.com/articles/324237
edit: I also lived in Japan for two years and they are slowly becoming unhealthy due to the younger generation beginning to succumb to sugary products, i.e. the current bubble tea craze. There's also a culture of not sleeping, drinking daily, and smoking. I believe their health is due to how the country forces you to walk everywhere.
Would you mind expanding on this? Or maybe some general links as to what "keto" is about.