Hey Matt.

To be honest, I probably shouldn’t, but I will try. Those are not concerns I’ve yet come across regarding keto.

However, with what I do know, I’d guess that you’ll be ok if you are intuitively cycling keto, or your simply do keto for a month to get the benefits of optimized insulin sensitivity, and then you return to a higher carb diet that uses healthy sources for your carbs like sweet potatoes.

Honestly, I think when done with good foods, keto is pretty safe. It mimics a biological state (fasting) that I personally believe was common for our ancestors.

Furthermore, the foods our pre-agriculture ancestors ate may have contributed to ketosis better than what we eat now. Without grains, most of their food would be meat and green vegetables (which are not significant carb sources for the most part.)

I think keto, or near-keto, is likely more “normal” than we give it credit for.

With all that in mind, I don’t think any diet should be adhered to all the time unless you are addressing a very specific health problem.

To avoid the issues you’ve mentioned, I’d make sure to have at least 1 weekly “refeed” where you eat carbs and exit ketosis, or eat up to 200g of carbs at night (especially if you exercise heavily) which will also cause you to exit ketosis.

Then fast until noon or so. If done right and your metabolism is already efficient, you should enter ketosis for part of every day without having to be in it all the time.

I think we try to get too cut-and-dry when it comes to nutrition. What we should eat is as complex as our biology, and I think the best bet is to change your diet and shift. Make keto or low carb your base, then do a week of protein fasting.

Then increase carbs.

Then go back to keto.

etc. etc.

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