Let’s Talk About Fats: Paleo, Keto, and Why Restrictive Diets Might Miss the Bigger Picture

I’ve had so many conversations with women who feel defeated by the diet advice they’ve followed without seeing results. I hear things like:

“I went Keto and didn’t lose a pound. I actually gained weight.”

“I try to eat healthy, but I also want to enjoy my life.”

I get it. I’ve been there myself. I’ve also worked with clients who tried specific diets, hoping to finally find the one that would work for their body. One of my clients, for example, tried Keto with her husband. He dropped 10 pounds in just three weeks. She, on the other hand, gained weight.

That kind of outcome can feel incredibly frustrating and confusing. But here’s what I want to say up front: just because a diet worked for someone else doesn’t mean it’s going to work for you. Your body, your hormones, your metabolism, and your lifestyle all play a huge role.

So does the science.

Let’s talk about what I’ve learned over the years, both from experience and from following the research closely.

1. Thermodynamics Still Matters

Calories in vs. calories out still play a role in weight. It might not be the whole story, but it definitely still matters.

Dr. James Hill, a respected researcher in energy balance, put it simply: “You cannot escape the laws of thermodynamics. Energy has to go somewhere.” That stuck with me. Food is energy. This is what I teach my kids and my clients. 

That means if we eat more calories than our bodies use, the extra energy gets stored, usually as fat. It doesn’t disappear just because it came from “clean” or “healthy” foods.

But calories aren’t all used the same way, and that’s important to understand, too. What we eat changes how our body uses those calories. For example, protein takes more energy to digest. About 15 to 20 percent of the calories in protein are used up just by breaking it down.

To put that into perspective:

• 100 calories of protein = about 80 to 85 usable calories

• 100 calories of fat or carbs = 95 to 100 usable calories
  
  

That’s a small but real difference. Protein gives your metabolism a little extra boost just through digestion. So while total calories do matter, the type of food affects how many of those calories your body can actually use.

This is one reason why eating more protein can help with fat loss goals. It keeps you fuller, takes more effort to digest, and supports muscle maintenance. That all adds up over time.

Bottom line: calorie quantity matters, but so does quality and composition. 

2. Paleo: Whole Foods Win

When I think about what helps people feel better fast, Paleo often comes to mind. It’s centered on whole, nutrient-rich foods like:

• Vegetables

• Fruits

• Quality meats and fish

• Nuts and seeds

• Healthy fats

It also cuts out processed foods, added sugars, and grains, especially the refined ones. And that alone can be a game-changer for energy, digestion, and inflammation.

From what I’ve seen, Paleo works well for many people. It helps eliminate processed food triggers, supports gut health, and focuses on real food that our bodies know how to use.

Here’s what I like about Paleo:

• It’s nutrient-dense

• It encourages anti-inflammatory eating

• It removes a lot of the foods that cause cravings, bloating, and blood sugar spikes

But it’s not perfect either.

Some of the downsides I’ve seen:

• It can still lead to weight gain if you’re not mindful of portion sizes, especially with high-fat foods like nuts or oil.

• It may over-restrict carbs, which can be a problem for active women or those with thyroid or hormone issues. If you’re doing strength training or intense workouts, you’ll likely need more carbs than strict Paleo allows.

In my experience, Paleo works best when it’s flexible. You don’t need to go full Paleo forever. You can use it as a strong base, such as focusing on whole foods, while adjusting based on your activity level, health needs, and how you feel.

Overall, Paleo is a great reset and can be sustainable with a little balance.

3. Keto: High Fat, Low Carb, High Risk (for Some)

The Keto diet is something else entirely. It’s not just about cutting sugar or eating fewer carbs. It’s about dropping your carbohydrate intake so low (usually under 30 grams a day) that your body shifts into ketosis.

Ketosis is a metabolic state where your body burns fat (in the form of ketones) for fuel instead of glucose from carbs. 

Dr. Peter Attia, who studies longevity and metabolism, describes ketosis as:

“A metabolic state where most of the body’s energy comes from ketone bodies instead of glucose. Achieving this requires significant carb restriction, often combined with higher fat intake.”

To be clear, this isn’t just “low-carb.” Keto is very low-carb, very high-fat, and moderate protein. That shift in fuel source can change how your brain and body function.

Keto isn’t all bad. There are medical uses for it, and I respect that:

• It’s been used for epilepsy, especially in children.

• Some research looks at its effects on certain cancers, where glucose restriction may help slow tumor growth.

• It’s being studied for neurological conditions like Alzheimer’s and Parkinson’s, though the science is still evolving.

But here’s the part that concerns me: for the average woman, Keto can be hard to follow and even harder to get right.

I’ve worked with women who felt awful on Keto. Some had zero energy, bad sleep, or intense brain fog. Others noticed higher cortisol levels, irregular cycles, or found it almost impossible to build or maintain muscle. That often happens when protein is kept too low or the body sees the carb restriction as a form of stress.

And from what I’ve seen, many women trying Keto end up eating the wrong kinds of fats, such as processed oils, without getting enough micronutrients.

The Brain and Estrogen Connection

This is one part of Keto that I’m still exploring, and I’m curious about how it can help an aging female brain.

Here’s what I know so far: as we age and estrogen levels decline, the brain’s ability to use glucose for fuel may also decrease. That can show up as brain fog, fatigue, or even an increased risk of neurodegenerative conditions.

Some researchers suggest that ketones might act as an alternative energy source during this phase of life. And that’s really interesting to me.

Could Keto really help support women’s brains during perimenopause and menopause? Possibly, and I’m really curious to understand the research as it emerges. I think we all will be interested in learning more about this!

Where I Land (For Now)

After diving into all the research, client experiences, and my own observations, here’s what I’ve come to believe for now:

• Eat quality fats. I make room for things like avocado, olive oil, salmon, seeds, and nuts. These support brain health, hormones, and cells. But I don’t treat fat like it’s unlimited. A little goes a long way.

• Avoid extremes. You don’t have to go full Keto to lower your sugar intake. You don’t need to ban carbs forever to stabilize energy. Most people do best somewhere in the middle.

• Don’t fear fat, but don’t glorify it. Fat isn’t evil, but it’s also very calorie-dense. Instead of labeling things as high-fat or low-fat, I prefer to think in terms of smart fat (quality sources in reasonable amounts).

• Prioritize protein and fiber. Every meal I eat includes protein and fiber. This keeps my blood sugar stable, supports muscles, and helps me stay full without overeating.

• Choose sustainability over restriction. The best eating style is the one you can stick to not just for a month, but for life. It should support your body and your happiness, not just your weight.

A More Compassionate Way Forward

At Alluvita, our focus isn’t to push one way of eating. We’re not here to tell you to go full Keto or to avoid fat altogether. We’re here to support you in figuring out what works for your body, your goals, and your life.

If Keto helps you feel energized and focused, and your labs look great, that's amazing. Keep going. But if you’ve tried it and it left you tired, hungry, or frustrated, you’re not alone.

Maybe your best path forward is something simpler. Something sustainable. Something built on real food, steady energy, and flexible structure. We believe in helping women eat with confidence and awareness, not guilt or confusion.

Your body is unique. Your nutrition plan should be too. You don’t have to fit into someone else’s box to feel healthy, strong, or at peace with food. There’s a lot of noise out there, but you can cut through it by listening to your own experience and learning what actually works for you.

We’re here to help you build a life that feels good to live. A life where you’re well-fed, well-fueled, and free to choose.

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