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Low Carb Do's and Dont's: To Keto or Not to Keto?

August 12, 2023β€’2 min read


The ketogenic diet, or the "keto diet" as it's affectionately known, has been making waves in the wellness world. This high-fat, low-carbohydrate diet has become a favorite for those looking to shed pounds and boost health. But is it a one-size-fits-all solution? Let's dive into the pros and cons of the keto diet, backed by science and expert opinions.


  1. Weight Loss: πŸƒβ€β™‚οΈπŸ’¨ The keto diet is like a fat-burning furnace! By slashing carbs and embracing fats, the body enters ketosis, where it burns fat instead of carbs for fuel. This can lead to weight loss, especially when paired with regular exercise[1].

  2. Improved Blood Sugar Control: πŸ©ΊπŸ’‰ Got diabetes or pre-diabetes? The keto diet may be your new best friend. It can lead to improved blood sugar control by reducing insulin requirements[1].

  3. Increased Energy and Focus: ⚑🧠 Feel like a superhero with increased energy and focus on the keto diet. When in ketosis, the body taps into stored fat, providing a constant energy source[1].


  1. Difficulty Sticking to the Diet: πŸ”βŒ Love carbs? You might find the keto diet a tough cookie to crack. Its strict restrictions can lead to cravings and feelings of deprivation[1].

  2. Nutrient Deficiencies: πŸ₯—πŸš« Beware of the nutrient boogeyman! The keto diet can be low in fiber, vitamins, and minerals, so careful planning and supplements might be needed[1].

  3. Potential Negative Effects on Athletic Performance: πŸ‹οΈβ€β™‚οΈβ¬‡οΈ Athletes, take note! The keto diet may lead to decreased performance and muscle loss. Carbs are crucial for energy, and cutting them might affect endurance and strength[1].

The Keto Verdict: πŸ€”

The keto diet is like a roller coaster – thrilling for some, terrifying for others. Less than 5% of people have successfully incorporated it into a lifestyle under my watch. For those interested in the benefits of Keto without the extreme elimination, a more modest approach to carb reduction might be the way to go.

A Simple Start: 🍽️

  • Women: Try 100g of Carbs a day.

  • Men: Aim for 150g of Carbs a day.

  • Protein: Eat your bodyweight in grams.

  • Fat: Get the rest of your calories from Fat.

Need help with the math? Check out Our Short Blog Post on Calculating Macros.

Remember, this is just advice. Always consult with a healthcare provider before starting any new diet or exercise program.


[1] Pros and Cons of the Ketogenic Diet | Northwestern Medicine

So, dear reader, are you ready to take the keto plunge or will you be savoring your carbs? Either way, here's to a healthier, happier you! πŸ₯‘πŸ₯“πŸž

low carblow carb dietweight lossketoketogenicdiet
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Cameron Ritter

Cameron is the founder of PrimeTime Personal Training and has a passion for spreading fitness knowledge to as many people as he can.

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