Keto: Magic Bullet or Just Another Trend?

Keto. It’s hot. It’s controversial. And it promises big results. But what does the science actually say?

The ketogenic diet is high in fat, very low in carbs, and designed to shift your body into a state called ketosis—where you burn fat for fuel instead of carbs.

Sounds great, right?

Here’s the catch: for most people, keto isn’t all it’s cracked up to be. Yes, it can lead to weight loss—especially in the beginning. But long-term studies show that keto is no more effective than other diets when calories and protein are the same.

And for athletes? Not ideal. You need carbs to fuel intense training. Without them, you may feel slower, weaker, and more fatigued.

Keto does have real clinical uses—like managing epilepsy. And it might help some people manage blood sugar. But for the average person trying to look, feel, and perform better?

You don’t need to go extreme. You just need to eat with intention.

At Full Plate, we teach a simple approach: prioritize protein, load up on veggies, keep carbs reasonable—not banned—and enjoy the occasional treat.

No guesswork. No food guilt. No giving up pasta forever.