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The Keto Diet: Fat Loss Magic or Myth?

After 20+ years as a Personal Trainer, one thing still remains clear: no single diet works for everyone and as I am NOT a registered nutritionist (...although certified with Precision Nutrition!) you'll never see me advising any specific diet plans. Instead, I prefer to help you navigate on what’s realistic, sustainable, and actually works for you, in the real world, right now.


So with this said… 'Keto Diet' has been getting lot's of publicity recently on social media (#influenced) - so here I am giving you my honest opinion as someone who has observed people trying it, and give you some pro's and con's in case you are considering giving it a bash yourself...



First off: What is the Keto Diet?


The keto diet is a very low-carb, high-fat way of eating designed to put your body into ketosis. This is where, instead of using carbohydrates for energy, your body burns fat and produces ketones as an alternative fuel source. To get there, carbs are usually cut very low (often under 50g per day), with most calories coming from fats and a moderate amount of protein.


It’s often promoted as a “fat-burning” solution, but in reality, like most diets, results usually come from eating fewer calories overall.

What might a day on Keto look like?


  • Breakfast: Scrambled eggs cooked in butter with avocado

  • Lunch: Grilled chicken salad with olive oil dressing, feta, and nuts

  • Snack: Handful of almonds or cheese

  • Dinner: Salmon with roasted low-carb veg (like broccoli or courgette) and a drizzle of olive oil


Pros of Keto:

  • Can lead to quick initial weight loss

  • May reduce appetite for some people

  • Can improve blood sugar control in certain cases

  • Simple, clear rules so easy ('ish) to follow

  • Encourages eating whole natural foods - which is great!


Cons of Keto:

  • Very restrictive and hard to sustain long term

  • Can reduce energy and training performance

  • Often low in fibre and key nutrients

  • Socially limiting (eating in restaurants can be tough!)

  • Weight regain is common


My main concern for long term health: lack of carbohydrates.


From my experience (and my studies with Precision Nutrition), cutting out entire food groups, especially carbohydrates, rarely feels like a smart long-term strategy for most people.


Carbs aren’t the enemy, they play a key role in energy, performance, and overall health.


Why carbohydrates still matter:

  • Main fuel source for brain and muscles

  • Support better training and recovery

  • Provide fibre for gut health

  • Found in nutrient-rich foods (fruit, veg, whole grains)

  • Make eating more enjoyable and sustainable


Bottom line: keto isn’t magic. It’s just one option. For most people, a balanced, consistent approach will always win in the long run.


Want the full conversation (and the sauna story that started it)? Check out Episode 83 of the Voice Of Fitness Reason Podcast:


Also available on Spotify and Apple Podcasts



Hope it helps :)


FRANK

your Personal Trainer / Ketosis Crusador

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