is keto really it?

When the DRI for carbohydrates is between 45-65% of an individual’s daily calories per day (about 250g for a 2,000kcal/day diet) how did a diet that allows for a maximum of 50g of carbohydrates per day become so increasingly popular?

Ah, keto. She's actually been around since the 1920s. Created originally as a medical diet to help those suffering from epilepsy, keto has become super popular among those looking to lose a few pounds quick. And sure, it can do that ….but so can a calorie deficit. Why keto seems to be the 'answer' for quick weight loss is because when the body is deprived of carbs, it retains less water which makes that number on the scale go down. Another reason is that when the body cannot use carbs for energy, it is forced to burn fat and muscle instead.

Adhering to this diet can be detrimental, especially to athletes. This diet is high in saturated fat, which can lead to heart disease. It also lacks fiber, which will cause constipation (so no. keto is NOT the shit, as you will literally have little to none on this diet). One study (3) even refers to keto as the 'final nail in the coffin' (3). For general training, an athlete is recommended to intake 5-7g of carbohydrates per kg per day. For endurance athletes, that intake is upped to 7-10g/kg/day (1). The only way you would be able to stay at the recommended keto carb intake as an athlete is if you weighed 5kg, or 11lbs. If you need more convincing, check out these two studies that show decreased performance in athletes consuming low carb diets when compared to those on high carb diets. (2,3)