1. Introduction
a. Attention getter statement
Diets are everywhere in our society, from smoothie only diets, vegan, to vegetarian diets. There everywhere, and new recipes are made every day to help those individuals in adjusting from lack of everyday food (think No-Meat burger) that they miss when switching over to a diet. This is a great fear people have when thinking about picking up a new diet, yes – sacrifices are needed to be made, but let me tell you about a diet that is taking the world by storm with massive success.
b. Credibility Statement
I never tried diets myself personally, I enjoy all sorts of foods – and to give up my taco bell, was a deal breaker for me. Once I became a weight I did not enjoy, I knew something needed to change. Looking around for different diets to try, and one seemed to be the ticket. Keto diet. Low carb, and low sugar intake. Being on this diet, there were seemingly less restrictions than all others… particularly with food I do enjoy.
c. Reason for audience to listen – connection to audience
There are plenty of options for all sorts of diets now, and Keto is no exception. If you can afford a few dollars a day, you can most certain afford the expenses of Keto, and especially keep what we Wisconsinites keep dear to our heart – Cheese.
d. Thesis statement
The Keto diet provides a ton of benefits, and very few cons from my personal experience and research. There are many different aspects that can benefit from, that the Keto diet can provide – if you are considering to diet.
e. Preview of main points
From accelerated weight loss, reduced appetite, to improved body and mental performance. The Keto diet has a lot to offer, it’s no wonder why it’s been so popular.
Transition: There are many diets available in our society to pick and choose from, the Keto diet has a little of everything for everyone. Here is the first argument of why it’s supreme to the other types of diets out there.
2. Body
a. Argument 1 – Claim: Accelerated weight loss compared to other diets
a. Evidence
One of the largest misconception in our society is the term “fat”. When you think of it in food, you must think it’s bad and the more “fat” you eat; the fatter you get. However, a contributing factor in a Keto diet, is eating a large portion of food contains fat and proteins. You must be thinking to yourself: “what causes such rapid weight loss then?”
i. Carbohydrates. From the article, Effect of ketogenic Mediterranean diet with phytoextracts and low carbohydrates/high-protein meals on weight Paoli, A., Cenci, L., & Grimaldi mentions how “the most commonly accepted dietary strategy is based on relatively high levels of carbohydrates and low fat content but according to some studies these low-fat diets yield only modest weight loss and suffer from low long-term compliance.” Carbohydrates are built for long term storage. When low quantities are put the body, the body is put in a state of Ketosis. This causes the body to use long term storage (i.e.: body fat).
b. Conclusion
Fat is misinterpreted as the cause of gaining weight, but with the Keto Diet’s lowering of Carbohydrates we consume daily; the body is forced into using the reserves of body fat. Fat and protein consumed are used up rather quickly in comparison to Carbohydrates. Weight loss is accelerated quite significantly in contrast to how other diets work.
Transition: The way the body functions is fascinating, there are even more functions the body goes through while it’s the state of Ketosis, including its ability to suppress appetite. This can help you if you find yourself hungry all the time!
b. Argument 2 – Claim: Keto diet can reduce appetite overall
a. Evidence
When the body is in the state of Ketosis, Ketones are produced by the body’s fat breaking down and help provide a reduced appetite. The article, Ketosis and appetite-mediating nutrients and hormones after weight loss, by Sumatran, P., Prendergast, L. A., Elbridge, E., Purcell, K., Shulkes, A., Kriketos, A., & Proietto, J, in which they “demonstrated associations between ketones and appetite-regulating hormones”.
b. Counter argument: Despite being less hungry, one major argument would be lack of a great roster of food options. With many people taking on this diet, tons of recipes have been formed to allow those on a Keto diet. Recipes exist for Pizza, Burgers, everything – you name it.
c. Conclusion
Various other diets show weakness in effectiveness by leaving the user hungry and craving delicious food – and overtime cheating the diet. With the miracle of self-produced Ketones and great recipes, the diet is easy to maintain and keep yourself on the goal of success.
Transition: With reduction in appetite and accelerated weight loss, these combined contribute greatly to the success of people trying the Keto diet – and there’s one more! This brings me to my last point of improving mental performance.
c. Argument 3 – Claim: Improved body and mental performance
a. Evidence
The benefit to producing those Ketones that I mentioned earlier is use of already compounded energy. While the body creates Ketones as a byproduct of already digested food. This leaves your body to have TONS of energy. Instead of wasting energy to filter out carbohydrates, your body is utilizing this energy. It can’t be better said by J. Guerra mentioning how “any time you’re lacking in energy, or feel super sleepy, chances are it all comes back to diet” from the article Does The Keto Diet Make You Tired? Experts Say Your Energy Might Be Low At First on EliteDaily.com.
b. Counter argument: An argument for low carb diets have always been [lack of anaerobic performance for working out, due to low muscle glycogen stores] “when in actuality intramuscular triglycerides become a sustainable fuel source during short-burst, heavy resistance training” from While your new-found energy, won’t come in a single day, and can range from weeks to months. Ketosis is a great process, an article by J. L. Agee. This makes short-burst work outs more sustainable under the keto diet, and allows for those who otherwise would be less likely to try it to give it a shot.
c. Conclusion
The Keto diet proves to be competent as it provides a mental enhancement letting Ketones in the body salvage old energy and salvage energy that would otherwise be used to break down carbohydrates.
Transition – signpost: The benefits I have provided are just the tip of the iceberg and there are many other great benefits in choosing this diet over the other options you have.
3. Conclusion
a) Thesis statement
There are many more reasons a Keto diet is effective and helpful for those looking to try a diet. The Keto diet is effective and has a ton of positive long term effects instead of just looking to lose weight.
b) Review/Summary of main points
The three main arguments I demonstrated, of the benefits of a Keto diet compared to others are accelerated weight loss, reduction is appetite through the day, and improvements the diet can make on your mental and physical health.
c) Closing remarks/call to action
If you are searching for a diet that can provide great food, results, and positive effects look no further to the Keto diet. Despite a ton of misconceptions to it, there are nothing but great things to say about it. I have been on it, and I can say it’s hard to go back. You should give it a try if you are in the market for a diet. The only reason to avoid this diet is if you are a type two diabetic as this can provide problems with insulin, consult your doctor if this is the case.
d) Memorable closing statement
While your new-found energy or loss of 30lbs, won’t come in a single day, and can range from weeks to months. Ketosis is a great long term diet that does not skip on delicious food and benefits.
Annotated bibliography
Paoli, A., Cenci, L., & Grimaldi, K. A. (2011). Effect of ketogenic Mediterranean diet with phytoextracts and low carbohydrates/high-protein meals on weight, cardiovascular risk factors, body composition and diet compliance in Italian council employees. Nutrition journal, 10, 112. https://doi.org/10.1186/1475-2891-10-112
In this journal, Antonio, Lorenzo, and Keith present effects low-carb diets infused with plant extracts of phytoextracts, and analyze the outcome such type of diet might have on the human body. They present the safety and effects such diet low-carb diet options available and present the benefits such diet can provide, with compliance ratings as they analyze and survey various participants. While the portion of phytoextracts is useful in explaining additional benefits of the Keto diet for diseases, this journal was used to help convey information about different portions of carbohydrates and the effects it has on the body with other types of diets. This source will help me explain the confusion around what carbohydrates are how they affect the body in my first main point.
Kosinski, C., & Jornayvaz, F. R. (2017). Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies. Nutrients, 9(5), 517. doi:https://doi.org/10.3390/nu9050517
In “Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies”, Christophe and Francois pose a great question about the risks of low-carb diets. They raise questions about the safety of those who are reliant on insulin with type 2 diabetes, and other various animals who develop fatty liver disease. Despite these issues, it’s quite a low-risk diet for those who are not type 2 diabetics and the results varied vastly between the rodent animal and humans. Their study also shows the correlation and decrease in all-cause and cardiovascular mortality. However, there is a long-term link to increase in HDL-Cholesterol, which can vary from person to person. The source demonstrates to me the low risk such a diet provides, and some issues it may contain for type 2 diabetics.
Sumithran, P., Prendergast, L. A., Delbridge, E., Purcell, K., Shulkes, A., Kriketos, A., & Proietto, J. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal Of Clinical Nutrition, 67, 759-764. doi:https://doi.org/10.1038/ejcn.2013.90
In “Ketosis and appetite-mediating nutrients and hormones after weight loss”, the authors analyze the state of Ketosis and its effects on the body for regulating appetite, and the its weight loss functionality. They determined a strong correlation between subject’s ability to lose weight at around ~6.5% from their starting weight and measurable “appetite” to the form of Ketosis, all of which was a 12-week period with a restriction to carbs. It is important to point out that some subjects of the study were not effective and should require a longer duration to see results as they did not produce suffice Ketones in their blood. They concluded their analysis with mentioning that further research is required to determined more accurate measurements and effects that Ketosis and production of Ketones have on the body of more individuals with a larger sample size. This source will help me explain the lack of appetite, the Keto diet provides in my second main point.
Guerra, J. (2018, November 13). Switching To The Keto Diet May Make You Sleepy At First, So Here's How To Stay Awake. BDG Media. Retrieved from https://www.elitedaily.com/p/does-the-keto-diet-make-you-tired-experts-say-your-energy-might-be-low-at-first-8578227
This website article by Julia, explains the benefits and difficulty of switching food sources from “carbo-loading” to a low-carb diet. She mainly focuses on the regained energy you receive from reducing carbohydrates from your body, and let your body produce Ketones. Julia points to carbohydrates as the factor for lack of energy and drowsiness throughout the day. Julia does point out the struggles switching from routine dietary of noodle, bread, and grains and switching out with low-carb options, and explains how much of difference the recommended amount of carbohydrate in-take versus the Keto diet in-take -65% difference. I will use this source to demonstrate how Ketones effect mood, and the ability to improve mental functionality over-time.
Agee, J. L. (2015). Effects of a low-carbohydrate ketogenic diet on power lifting performance and body composition. Dietetics and Clinical Nutrition Commons, Sports Sciences Commons, Master Theses, 36, 1-4. Retrieved from https://commons.lib.jmu.edu/master201019/36.
This Master Theses article from Jessica, is a study that represents effective strategies in heavy weight lifting and the Keto diet. Her study presented a 6-week trial for those with a regular consumption of food and the other test group with a 7% carbohydrate, 50% fat, 45% protein which classifies a Keto diet. The results determined that high-intensity short interval work outs brought high success in comparison to those who did not change their dietary in-take. However, the results were non-conclusive after the 6-week period as there was poor compliance with the lifters after the term. While this concludes that short-burst activities to be successful in contradiction to the rumors of its inability to help those looking to gain muscle mass. This source is helpful to analyze a short-term and trajectory analysis of what is possible when on this diet.