If you’ve been in the dieting or weight loss space for any amount of time, you probably have heard of Keto. Keto is short for “ketogenic” or “ketosis.” It is an extremely popular diet for rapid weight loss. As we all know, just because a diet is popular doesn’t mean it’s actually good for you. So, let’s explore the Keto Diet and how it compares to the metabolic and gut health approach of the Nutrifitx System.

Table of Contents (Click/Tap to Jump to Section)

• What is Keto?
• What is the Nutrifitx System?
• Requirements of the Keto Diet
• Requirements of the Nutrifitx System
• Why Eliminating Carbs is NOT the Solution
• Keto vs. Nutrifitx (Quick Comparison Table)
• Studies on Long Term Effects of Keto
• Studies on Metabolic Health

What is “Keto”?

Keto is an EXTREME low carb diet. To follow the keto diet, your carbs are usually around 20 grams per day (though some say a range of 30-50g carbs). To put that into perspective:

• Banana = 27g carbs
• Medium apple = 25g carbs
• Slice of Ezekiel bread = 15g carbs
• ½ cup of brown rice = 22.5g carbs
• 1 cup of chopped kale or broccoli = 6g carbs

While you drop your carbs extremely low on the keto diet, you increase your fat consumption. People who follow the keto diet eat anywhere from 60-75% of their calories in fat.

The purpose of going low carb, high fat is to put the body in ketosis.

Your body is designed to use carbs as energy. Carbs are stored in the muscles as glycogen to energize them for movement. Carbs are also used by the brain to keep it functioning optimally – it is known that the brain needs 120 grams of carbohydrates to function sharply. Ketosis is the process of switching that energy source from carbs to fat, using ketones as your main source of energy.

By doing this, you are supposedly able to burn fat more easily and efficiently. But at what cost?

What is the Nutrifitx System?

The Nutrifitx System is a nutrition and lifestyle plan to guide you to optimal health and effortless weight management by improving your metabolic health and gut health while focusing on healthy lifestyle habits. It is a long term plan for what science is now recognizing as the most direct path to health and prevention of disease and cancer.

Metabolic health is defined as having ideal levels of blood pressure, blood sugar, LDL cholesterol, and waist circumference without medication.

Science is also now recognizing that the majority of disease and imbalance within the body is due to subpar metabolic health. And only about 12% of the population is considered metabolically healthy.

When you focus on your metabolic health, you don’t have to focus on weight loss as much. And, you can improve your metabolic health by being educated on nutrition and working to improve your everyday lifestyle habits. That means not only are your working on your confidence and physique, but you’re also working on your health and quality of life.

The Nutrifitx System is your guide to doing that.

Requirements of the Keto Diet

Keto requires you to virtually eliminate carbs from your diet. That means no fruit, no grains, no sugars, and only a few non-starchy vegetables. It also requires you to eat a ton of fat. And while true Keto is based around healthy fats (like nuts, seeds, eggs, etc.), most people who go Keto gorge themselves on cheese, beef, bacon, and other unhealthy fats. The Keto Diet is a very restrictive diet that only allows for a few specific foods. With that, you’re also eliminating A LOT of nutrient dense, fiber-rich foods and replacing them with less nutritional options – even if you choose the “healthier” approach.

Requirements of the Nutrifitx System

The Nutrifitx System is a restriction-free diet. We LOVE carbs, because carbs are where you get vitamins, minerals, enzymes, and fibers. On the Nutrifitx System, we balance healthy carbs with lean protein, healthy fats, and lots of fiber. We also DO NOT believe in dieting, restriction, or elimination – so we teach you how to enjoy your favorite foods while still improving your health, losing weight, and improving your fitness. (Don’t forget, the Nutrifitx System also contains mindset and lifestyle guidance which the Keto Diet does not offer.)

You do not need to eliminate carbs to lose weight or improve your blood sugar balance.

Weight loss comes down to diet and exercise. You can literally eat anything you want and lose weight. This is one of the reasons that Keto works short term. When you eliminate an entire food group, not only are you eliminating sugar, but you’re also eliminating a ton of calories without even realizing it. And, when it comes to weight loss, calories are king.

Now, we certainly do not recommend a diet of Twinkies and Whoppers (for obvious health reasons) at whatever calorie range you may be thinking, but if all you wanted was weight loss… well, there you go.

The problem is, there are dangers here. You can burn muscle which decreases your metabolism and causes you to look “skinny fat.” You can also throw the balance of your body off resulting in hormone imbalances that cause weight gain or retention. Not to mention, you’ll be extremely nutrient deficient which means feeling low energy and a having a weakened immune system.

This is why we prioritize balancing your blood sugar – but balancing blood sugar DOES NOT mean you have to go low carb!

In fact, it’s quite the opposite. To reduce your blood sugar spikes during meals, you need to understand how to create a balanced meal. A balanced meal includes fiber – and where does fiber come from? CARBS! Fiber is the undigestible plant material you consume which is beneficial for heart health and digestion (among other things). Plants are carbs. Yes, you can get fiber from some nuts and seeds, but you’ll get the most from eating your fruits, veggies, and whole grains.

Keto vs. Nutrifitx

The table below will show you a direct comparison of the Keto Diet and the Nutrifitx System. Pay close attention to the health benefits, sustainability, and results of each.

Studies on Long Term Effects of Keto

The first red flag for Keto is that there are no long term studies that show true health benefits for this extreme low carb, high fat diet. The Oxford Academic Journal of Nutrition has published a review of other “studies” which show benefits of going Keto, exposing the real science behind the effects of Keto. Well… the few effects we know of. Here are a few key points from this study to demonstrate the real science behind going Keto:

• “Research suggests that some of the weight lost with low-carbohydrate diets is water loss or, worse, lean body mass loss.” (Read: Low carb diets may not burn fat, but instead burn muscle and result in water loss.)
• “Lean body mass loss was actually greater in participants consuming a low-carbhydrate diet than those consuming a low-fat diet.” (Read: Low carb diets slow metabolism and result in the “skinny fat” look.)
• “Weight regain is also a concern for those on low-carbohydrate diets. In a randomized controlled trial with prolonged follow-up, weight regain after initial weight loss at 6 years was greatest with low-carbohydrate diets.” (Read: Keto works until you stop eating keto. Once you stop, you’ll regain the weight and possibly increase your set weight. This makes it harder to lose weight in the future.)
• “Nearly every study examining participants on a ketogenic diet has shown an increase in LDL cholesterol…” (Read: Keto is horrible for your metabolic health.)
• “[Many studies show that low carb diets result in higher energy expenditure.] When the data were reanalyzed by an outside party using the preregistered statistical plan, no difference in energy expenditure was seen between those consuming high- or low-carbohydrate diets.” (Read: Going keto DOES NOT provide increased energy.)

And, our personal favorite quote from this study:

Optimism in medical science should be grounded, evidence based, and not selective. Wide application of the ketogenic diet is not yet justified, especially in the context of the aforementioned limitations and the absence of robust long-term data.

Journal of Nutrition, Volume 150, Issue 10, October 2020

Studies on Metabolic Health

Meanwhile, the Nutrifitx System is based on metabolic health and gut health. There are numerous legitimate, peer reviewed medical studies and research that show the many, many benefits of this approach. If you are interested in the scientific research about why the Nutrifitx System is the ideal, lifetime solution for health and weight management, check out the following studies:

• Definitions of metabolic health and risk of future type 2 diabetes in body mass index categories: a systematic review and network meta-analysis
• Metabolic Health Is a More Important Determinant for Diabetes Development than Simple Obesity: A 4-Year Retrospective Longitudinal Study
• Metabolic health and its association with lifestyle habits according to nutrition status in Chile: A cross-sectional study from the National Health Survey
• Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey
• Absolute Weight Loss, and Not Weight Loss Rate, Is Associated with Better Improvements in Metabolic Health

Ready to transform your health, body, and life?

The Nutrifitx System is FREE! Click here to get the guide to the Nutrifitx System, our free nutrition plan, our free weight loss guide, and everything you need for permanent success!

Want more health, weight loss, and fitness tips? Click or tap to join us on Instagram!

Learn how to cultivate science-backed daily routines that accelerate weight loss and optimize your health with the Nutrifitx System!