DASH, Mediterranean, Paleo, Dukan, WW, Keto, which one is right for you? Ranked as the most popular weight loss program is the Ketogenic or “Keto” diet.   But does it really work? How does the Keto diet compare to the Cōpare nutrition plan? Before you jump on the Keto bandwagon, know the facts: 

What is the Keto diet?

The Keto diet is a high-fat, low-carb diet that can help lower blood sugar and insulin levels.  Its popularity is primarily due to the initial rapid weight loss that results when followed precisely. The standard Keto diet has a strict break down of 75% fats, 20% proteins and 5% carbohydrates. When the body is deprived of its typical fuel source i.e. glucose from carbohydrates, the liver produces ketones from stored body fat. When our bodies shift to burning fat for energy/fuel it enters the metabolic state called ketosis. During ketosis, the body becomes efficient at burning fat for energy.

 Is the Keto diet sustainable?

While the Keto diet can be effective for short term weight loss it is often difficult to sustain. In order for Keto to be effective, one must limit carbohydrates consistently, consume the right kinds of fats and watch their calorie intake. Without proper guidance, many people will actually gain weight and enter the unhealthy cycle of yo-yo dieting resulting in extreme frustration.

 Does Keto work for everyone?

The Keto diet can be dangerous for people with diabetes or kidney disease. The strict limitation of carbohydrates, which help control blood sugar levels, can also lead to episodes of hypoglycemia if not closely monitored. The Keto diet also increases calcium and uric acid levels which can make one more susceptible to kidney stones as well as gout. Malnutrition due to the lack of healthy fruits, vegetables and fiber can also result as well as an increased risk for heart disease and low blood pressure.  Because of the lack of protein, muscle loss is also a common side effect of Keto.

 How does the Cōpare nutrition plan differ from the Keto diet? 

Unlike Keto, every Cōpare’ nutrition plan is closely monitored and personalized to meet the needs of the individual client. The detailed body composition, personal health summary and in person conversation about lifestyle and goals help determine the most beneficial plan for each individual. The Cōpare nutrition plan is based on macronutrients i.e. a balance of carbohydrates, proteins and healthy fats that promote weight loss (from fat) and protects muscle.  This formula allows for more protein than Keto and does not restrict carbs as much as a Keto plan. The Cōpare nutrition plan also encourages the consumption of lean sources of protein (to maintain muscle) and healthy fats (for satiety) including olive oil and avocado oil. Once clients reach healthy body fat percentages, they will begin their transition and start to re-incorporate healthy/complex carbohydrates. They will also have the continued support of a health coach for life! A consistent support system for education and accountability is key to maintaining weight loss and is not a component of the Keto diet.

 In conclusion, without proper guidance and very strict adherence, implementing a Keto plan is not as simple as it appears and may result in unwanted weight gain as well as other risk factors.  We would love to talk with you to figure out what the best plan is for you. Please contact us at www.emp180.com or 855-888-0180