When it comes to fad diets and weight loss formulas, the options are endless. Below, we’re offering a nutritionist perspective on one of the most popular diets of today: the Keto Diet.
What is the Keto Diet?
The Keto Diet (or technically, the “Ketogenic Diet”) is a low carb, high fat diet. By dramatically reducing the amount of carbohydrates you eat, your body goes into a ketogenic state, also known as ketosis. Why is this important?
So, let’s talk about carbs.
Your body uses the carbohydrates you eat (through bread, pasta, rice, fruit, and more) to create glucose — a simple sugar. Glucose is the fuel your body runs on. It gets picked up by the bloodstream and (with the help of insulin) travels to each part of the body to replenish each and every cell.
The aim of the Keto Diet is to essentially replace this process with ketosis. In ketosis, your body can’t create glucose because you aren’t eating carbohydrates. But you still need a simple energy source. So, the liver begins converting fat molecules into “ketones,” or molecules that take the place of glucose.
What are the diet guidelines?
When on the Keto Diet, 65-75 percent of your diet’s calories should come from fat sources. Think butter, olive oil, full-fat unsweetened dairy products, and fatty meats like bacon or sausage.
15 to 20 percent of your calories should come from protein like fish or beef. (Beans or legumes are usually off-limits as they have too many carbohydrates).
Finally, less than 5 percent of your calories should come from carbohydrates. Most sources say to aim for less than 50 grams of carbohydrates a day, and ideally around 20 grams. (To put that in perspective, just one half cup of brown rice has about 45 grams of carbohydrates.)
Fruit; starchy vegetables such as sweet potatoes, squash, or peas; and grains,such as rice, quinoa, or whole grain bread do not fit into the ketogenic diet plan.
Can you lose weight on the Keto Diet?
Like most popular diets, yes, you can certainly lose weight on the Keto Diet. But, how long your results will last and how sustainable your lifestyle will be are not as certain.
Lots of people experience some rapid weight loss when following a ketogenic diet. However, this is due in part to water loss. (When in ketosis, your body depletes its stores of glucose quickly. However, this also rapidly depletes your body’s retained water, too.)
Another important thing to note is that the Keto Diet can be difficult to maintain long-term. A recent study showed that participants following a low-carb, high fat diet lost weight more quickly than conventional dieters, but after 12 months the results had evened out.
What are the potential risks or downsides?
The Keto Diet is not safe for those with Type 1 or Type 2 diabetes who are insulin-dependent. It may also be difficult for a vegetarian to follow the Keto Diet; few non-meat protein sources are available.
For others, the diet comes with some significant side effects:
- When first beginning, it’s common to experience the “keto flu.” As your body loses water and electrolytes, you can experience flu-like symptoms that can last for several days.
- Constipation, due to a lack of fiber, is common.
- Nutrition deficiencies, especially of calcium, vitamin D, magnesium, and phosphorus, can happen due to the limited diet.
- Low-blood sugar and indigestion are other negative side effects.
- In some rare cases, low-carb diets can lead to kidney stones or acidosis (an unhealthy level of acid in your body).
What does a nutritionist have to say about the Keto Diet?
The main problem that the Keto Diet poses is a perspective that carbs are “bad.”
Yet, any nutritionist will tell you: carbs are far from bad. They are a key part of our body’s nutritional needs! Carbohydrates have so many benefits from providing fiber for proper digestion, supplying critical vitamins and minerals, and giving the body energy. Carbs, just like fats and proteins, are essential for proper, balanced nutrition. And, yes, you can absolutely lose weight WHILE eating carbs!
In the end, the Keto Diet is just that: a diet. And unfortunately, “diets” don’t work.
By restricting or eliminating entire food groups, you are developing a negative relationship with certain types of foods and setting yourself up for a rebound weight gain.
To achieve long-term weight loss success, learning balanced nutrition is the key. Once you develop a healthy relationship and understanding with ALL types of foods, you can live your life making healthy, positive choices for your body.