Alright, I’m going there. Man, I am going there!
When it comes to the fitness industry, few topics stir up as much debate as much as diet. Particularly now. With Keto Diets, and Carnivore really making waves (which just quickly low carb diets have been causing waves since I started in this game 20 years ago. And we have come along way with nutrition in that time!), with Paleo being left behind and the internet/academic experts all saying to not use them, things never seem to calm down.
Ultimately the question remains, Is the Ketogenic diet/Carnivore Diet any good? Is it a magic bullet for fat loss? A powerful cognitive enhancer? Or just another fad doomed to fade like all the others? The truth, as with most things in health and fitness is it depends!
Look, there is no denying that keto has some serious advantages and benefits, in fact ill confess for 10 years I wasn’t keto, but was low carb all the time and still am quite regularly. But here are some of the benefits here of Keto and its love child Carnivore here.
- Fat Loss: By shifting the body into ketosis, where fat becomes the primary fuel source, many people experience significant fat loss while maintaining muscle.
- Cognitive Clarity: Many proponents of keto report mental sharpness, reduced brain fog, and improved focus, largely due to ketones providing an efficient energy source for the brain.
- Reduced Inflammation: Some individuals see reduced joint pain and lower systemic inflammation due to the absence of highly processed carbs and sugars.
- Stable Energy Levels: Without blood sugar spikes and crashes, keto can provide steady energy throughout the day.
However, the most important factor in my opinion is the Neuroscience of Keto. The reasons why you might feel amazing or why you might feel terrible. Keto has a direct effect on neurotransmitters, which can make some people feel incredible while leaving others feeling drained. The four major neurotransmitters often discussed in relation to personality and mood (including in Myers-Briggs theory) are,
- Dopamine (Motivation and Reward): Keto can enhance dopamine signalling, leading to a heightened sense of drive and motivation.
- Serotonin (Mood and Well-being): Since carbohydrates are key in serotonin production, some people may experience mood dips or irritability when cutting them out completely.
- Acetylcholine (Focus and Learning): Many report enhanced focus on keto, likely due to acetylcholine function being optimized by ketones.
- GABA (Calmness and Relaxation): The low-insulin environment of keto can support GABA activity, improving calmness and reducing anxiety in some individuals.
So why do some people feel unstoppable on keto, while others crash? It depends on which neurotransmitters are dominant or deficient in their brain. If someone thrives on dopamine and acetylcholine, keto may be a game-changer. If they rely more on serotonin and GABA, they might struggle without carbs.
While personality tests like the Braverman Test can give insights into neurotransmitter dominance, the best way to know for sure is self-experimentation, by trying different diets and tracking mood, energy, and cognitive performance. Keeping a journal of diet changes and their effects over a few weeks can help identify patterns and determine which neurotransmitters play a dominant role in your well-being. Hence you can see now why the answer is ‘It depends’.
Beyond neurotransmitters, keto can also impact other areas of the body and can have varying effects on different areas of the body. For example,
- Gut Health: Some people experience digestive distress, as keto eliminates fibre-rich foods that support gut bacteria.
- Thyroid Function: Long-term low-carb diets may reduce active thyroid hormone levels, leading to sluggishness in some individuals.
- Hormonal Balance: Some women report menstrual cycle disruptions on keto, while others find it helps with PCOS symptoms.
- Athletic Performance: While some endurance athletes perform well on keto, explosive sports like CrossFit often require a certain amount of glycogen replenishment for peak performance.
The main reason the nutrition debate exists is that the main crux of the issue is that everyone processes macronutrients differently, and this individual tolerance matters. Some people function optimally on high fat, others on moderate carbs, and some need a balance of both. This is where bio-individuality comes into play. A system that was approached in the book The Metabolic Typing Diet was written by William L. Wolcott and Trish Fahey, exploring the concept that different people have unique metabolic needs and should tailor their diets accordingly (again enter the ‘it depends’ element).
For example, my wife and I are both extensively fit (self-confessed), sitting in the 95+ percentile in the CrossFit Open. I eat anywhere between 50-100g of carbs per day, while she eats closer to 200g easy. We both maintain a lean, athletic physique (again self confessed, haha), have plenty of energy, and live highly active lives. But does that mean our approach is the best for everyone? Not necessarily.
The Real Answer can not waiver because it will always be “It Depends”
The only way to determine if keto (or any diet) is right for you is through self-experimentation, accountability, and measurable success markers. In all nutritional evaluation we have to ask ourselves:
- How do I feel? (Physically and mentally)
- How does it affect my workouts and recovery?
- Am I improving in the areas that matter most to me? (Strength, endurance, body composition, mental clarity, energy levels, etc.)
If keto aligns with your goals and makes you feel great, go for it. If it doesn’t, that’s fine too. The key is not to blindly follow a trend but to test, adjust, and optimise based on what works for you.
At the end of the day, no single diet is superior for everyone. I hate to be cliché, but it’s true! Your best diet is the one that supports your performance, health, and lifestyle in the long run. The only real thing everybody in nutrition can agree on is this: processed foods suck, real foods and whole foods are king. Eat lean meats. Eat more vegetables. Stop at 80% full, stop eating like an asshole, and if you do slip up, GET BACK ON TRACK STRAIGHT AWAY.
Oh, and carbs are literally the devil. (Just kidding! I just added that last part to see if you’re still reading! If you are, don’t forget that only applies if you’ve tested it enough to know whether carbs are your devil or not! Hahaha.)
So, should you do keto? Only you can answer that. But do it with awareness, data, and a commitment to real results that last, not just hype.