Keto Doesn’t Work (Here’s What Does)

G'day Legend,

I need to get something off my chest… I am not a fan of the keto diet. In fact, I’m yet to meet a single person who has stayed on it for a significant amount of time, kept performing well, and actually felt better because of it. 

No sugar-coating this one. I’m passionate about how much I’m not a fan.

This isn’t me trying to rub you the wrong way if you’re on it or have done it. But as we roll toward 2026 — peak “new year, new diet” season — I want to lay out some clear reasons not to go down the keto route, and what to focus on instead.

January has a way of pushing people toward extremes:
Keto, low-carb challenges, detoxes, cleanses, “no sugar” months.
They sound disciplined. They feel powerful. But restriction dressed up as a reset backfires.

In this week’s newsletter (4 min read):
❌ Why keto and low-carb diets backfire on your energy, metabolism, and mood
 🔥 The anti-diet blueprint high performers use instead of restriction
 🥣 A high-protein navy bean soup that proves carbs belong in your world

If you’ve got a mate thinking about going keto in January, send them THIS link — it might save them from a rough few weeks.

Keto the Diet ≠ Ketone Products

Before I dive in, here’s an important distinction.
Keto the diet is not the same as using ketone products. I’m not affiliated with any brands — just being transparent.

Keto the diet = remove almost all carbs to force your body into making ketones.
Ketone products = add ketones directly into your bloodstream without restricting carbs.

One is a restrictive diet identity.
The other is a fuel tool.

With exogenous ketones, you can still eat carbs — meaning you don’t sacrifice performance, gut health, or sanity to have ketones available.

So when I say “I’m not a fan of keto,” I’m talking about the diet, not the biology of ketones.

Why People Go Keto (and Why It Backfires)

Most people step into keto chasing three promises: weight loss, mental clarity, and fat burning.

And at first glance, it makes sense — cut carbs, burn fat, feel sharp… right?

Here’s the catch: removing carbs removes support for systems that make you feel and function well. Carbs help regulate:

• Brain function and mood

• Hormone and thyroid health

• Digestion and gut balance

• Movement, training, and recovery

When carbs disappear, these systems downshift. That’s when we see low energy, irritability, cravings, poor sleep, digestive slowing, and a less flexible metabolism.

These aren’t signs of “fat adaptation.” They’re signs your body is missing something important.

The Keto Trap: Early Wins, Hidden Costs

Keto hooks people because the first 1–3 weeks look great on the scale.
But that drop is mostly water and muscle, not sustainable fat loss.

• you burn through glycogen (and the water attached to it)

• without carbs, your body taps into muscle more readily

Water loss + muscle loss is disguised as progress on the surface, but muscle is your metabolic engine. Losing it makes everything — training, weight maintenance, long-term health — harder.

A diet that erodes muscle while celebrating “weight loss” is not built for longevity.

How Chronic Restriction Messes With Your System

When carb restriction becomes a lifestyle, things go sideways. Metabolic flexibility decreases, blood sugar becomes more volatile, cravings intensify, stress hormones rise, and sleep and recovery suffer.

You’ve forced your body into a narrow gear. And the minute carbs return — which they almost always do — things feel out of control.

Keto also hurts performance.

Every high-intensity effort — lifting, HYROX, sprints, tempo runs — relies on carbohydrate.

Without carbs, you get slower paces, lower power, higher perceived effort, more fatigue, and compromised recovery. You have to work twice as hard for half the results.

What to Do Instead (The Anti-Diet Blueprint)

With holidays and “New Year, New Me” propaganda on its way, it’s essential to have a plan. By all means, build healthier habits in 2026. But keep carbs in the mix — they support your metabolism, mood, recovery, and consistency.

High performers build systems:

• Protein anchors at each meal

• Carbs as support for brain function, digestion, mood, movement

• Fiber and plants for gut health

• Healthy fats for hormones and satiety

• Balanced plates, not extreme rules

This is the anti-diet blueprint — the one that actually works.

Note: I want to be really clear that I think exogenous ketone products are a great tool — but think of them like as a supplement. Add them to a healthy, balanced diet with carbs.

This Week’s Recipe: High-Protein Navy Bean Soup

To bring today’s anti-diet principles to life, here’s a bowl that ticks every box — protein-rich, high-fiber, slow-burning carbs, and deeply nourishing.

This High-Protein Navy Bean Soup is the perfect winter performance meal — simple, affordable, and aligned with everything we covered today.

👉 Get the full recipe here

Nutrition breakdown: cals: 484 • fat: 23g • protein: 32.5g • carbs: 14g

Quick Notes

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#EatGoodFeelGood

— DC