Keto Diet.
What is the Keto Diet, Why the Keto Doesn’t Work, and What to do Instead.
Keto Fad Diet
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The most common form of the keto diet follows a very low carbohydrate (typically <50g/day or 5-10%), moderate protein (~15-20%), and high fat (~75%) intake structure (2). Our bodies’ preferred source of energy comes from carbohydrates. The ketogenic diet requires very consistent consumption of only a fractional amount of carbohydrates that the body needs daily to function properly in order to force it into ketosis. As recommended by the Institute of Medicine, our bodies function optimally with consumption of 45-65% carbohydrates, 10-20% protein, and ~20-35% fats (2). That is 5 to 13 times more than what is allowed on keto. When we have insufficient stores of carbohydrates to fuel our energy (after ~3-4 days of insufficient/restricted intake), our bodies use a backup source from ketones. Ketone bodies are produced when the body breaks down fat. Ketosis is when ketone bodies accumulate in the blood.
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The ketogenic diet, most commonly known as keto, was originally formulated in 1924 as a method to treat epilepsy in children or help control T2DM. Though helpful, this medical intervention is very precise and requires the assistance of medical staff, including a Registered Dietitian.
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Our bodies are not in homeostasis or functioning optimally when in prolonged periods of ketosis (and using its backup source of energy rather than its preferred source). The ketogenic diet keeps our body in “the starvation state” of metabolism in order to supply the body with energy. Low carbohydrate consumption (less fruits, vegetables, and whole grains) with increased fat consumption is detrimental to overall health. It is not sustainable, and high fat consumption can stimulate inflammatory pathways in the body, oxidative stress, and promote biological aging (2). Additionally, it can increase insulin resistance, cardiovascular risk, and micronutrient deficiencies (2)(3).
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Insufficient research / data; most studies are done over a span of 12 weeks or less.
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Initial / Short-term: Hunger, fatigue, low mood, irritability, constipation, fluctuation in bowel movements, brain fog, short-term weight loss, muscle cramps, keto flu, bad breath, insulin resistance, change in blood pressure and cholesterol levels, and decrease in energy (2)(3).
Post / Long-term: Regain weight, increased morbidity and mortality, increased ghrelin levels (increased appetite) 2 weeks after discontinuing the diet, increased risk of osteoporosis, kidney stones, increased blood levels of uric acid (a risk factor for gout) (3).
Everything You Need to Know About Keto
It’s very difficult to argue against something that is advertised to make you look good, feel good, and benefit your health in a short period of time. But there is truth to that saying, “If something sounds too good to be true then it likely is.” The glorified outcomes we often hear about regarding fad diets are typically due to excellent marketing efforts that diet companies design and push to maximize profits on current trends. Research articles are not typically easy to read or digest, nor are they pleasant to advertise. On the flip side, testimonials and shared positive experience claims are easy to acknowledge and they require no evidence to advertise.
We are accustomed to relying on generalized information from medical doctors, influencers, health and wellness coaches, and even nutritionists, but what merits their credibility? Our education system similarly fails to instill a foundation of nutritional knowledge in the general population. Although physical education is required in schools, nutrition education and healthy eating 101 are not. It’s not only K-18 where this is of concern. Even for college students and future doctors, nutrition fails to be prioritized. The average medical doctor typically only gets about 23.9 hours of nutrition education contact hours as discovered in a research study conducted on all 126 medical schools in the United States. Additionally, there is no mandated requirement for a minimum (or any) amount of nutrition education (Adams et al. 2006). If our education system has made it this difficult for doctors to become well informed about nutrition, how is the average person supposed to navigate this diet-driven, weight-centric world?
One place an individual could start would be by asking questions: What is it? Question the claims being made and how they are supported. Are these claims based on facts? Facts from where? Facts from google or an evidence-based research study? Oftentimes, these questions will lead you to a more transparent answer. Who are you getting this information from? Do they have the proper education and training to provide credible advice? Although your gym-going, health-conscious friend may have excellent tips, it’s important to speak to a licensed professional in dietetics for advice regarding your dietary intake.
Everything You Need to Know About Keto
It’s very difficult to argue against something that is advertised to make you look good, feel good, and benefit your health in a short period of time. But there is truth to that saying, “If something sounds too good to be true then it likely is.” The glorified outcomes we often hear about regarding fad diets are typically due to excellent marketing efforts that diet companies design and push to maximize profits on current trends. Research articles are not typically easy to read or digest, nor are they pleasant to advertise. On the flip side, testimonials and shared positive experience claims are easy to acknowledge and they require no evidence to advertise.
We are accustomed to relying on generalized information from medical doctors, influencers, health and wellness coaches, and even nutritionists, but what merits their credibility? Our education system similarly fails to instill a foundation of nutritional knowledge in the general population. Although physical education is required in schools, nutrition education and healthy eating 101 are not. It’s not only K-18 where this is of concern. Even for college students and future doctors, nutrition fails to be prioritized. The average medical doctor typically only gets about 23.9 hours of nutrition education contact hours as discovered in a research study conducted on all 126 medical schools in the United States. Additionally, there is no mandated requirement for a minimum (or any) amount of nutrition education (Adams et al. 2006). If our education system has made it this difficult for doctors to become well informed about nutrition, how is the average person supposed to navigate this diet-driven, weight-centric world?
One place an individual could start would be by asking questions: What is it? Question the claims being made and how they are supported. Are these claims based on facts? Facts from where? Facts from google or an evidence-based research study? Oftentimes, these questions will lead you to a more transparent answer. Who are you getting this information from? Do they have the proper education and training to provide credible advice? Although your gym-going, health-conscious friend may have excellent tips, it’s important to speak to a licensed professional in dietetics for advice regarding your dietary intake.
Why Keto Doesn’t Work.
“One study of dieting obese patients followed them for varying lengths of time. Among those who were followed for fewer than two years, 23 percent gained back more weight than they had lost, while of those who were followed for at least two years, 83% gained back more weight than they had lost, Mann said. One study found that 50% of dieters weighed more than 11 pounds over their starting weight five years after the diet, she said.”(13)
UCLA study of people on diets.
People on diets typically lose 5 to 10 percent of their starting weight in the first six months, however, at least one-third to two-thirds of people regain more weight than they lost within four or five years.
“You can initially lose 5 to 10 percent of your weight on any number of diets, but then the weight comes back.”
— Traci Mann, UCLA associate professor of psychology
How to identify a keto diet.
Ask yourself …
Is it restrictive?
Are there rules?
Does it have a start and end date?
Does it promise a quick fix?
It is not backed by science?
Does it use enticing words like detox, cleanse, results?
Is promoted by those who don’t specialize in dietetics?
Is it backed by the multi-billion dollar diet industry?
If You Answered Yes to Any of These Questions, It’s Likely a Keto Fad Diet.The solution.
Eat whole foods. Batch cook. Eat intuitively.Frequently Asked Questions
Q.1 How can you identify a fad diet?
A. There are many fad diets that come and go. Though it can be hard to tell if a diet is a fad or if it has long-term potential, a good place to start is is by looking at its restriction, nutritional value, and whether or not it’s backed by scientific research and / or a Registered Dietitian Nutritionist. You can also often identify a fad diet by reviewing its claims. Does it make promises that seem too good to be true? They likely are. Learn more about these common types of fad diets like keto, paleo diet, intermittent dieting, and juice cleanses.
Q.2 What are the side effects of a keto diet?
A. The side effects of a keto diet include fatigue, dizziness, headaches, and bad breath. Keto-flu is a term for the side effects that people experience when they first start following the diet. One should always consult their doctor and / or a Registered Dietitian Nutritionist before starting any diet.
Q.3 What is Weeknight Dinners?
A. It’s time to let healthy eating and living become a part of your everyday life. Try Weeknight Dinners for easy plant-based dinner ideas. Weeknight Dinners provides a well-balanced and streamlined system to help you prepare healthy meals in less than 10 minutes. You’ll feel better after you feed yourself well.
Free Weeknight Dinners recipes.
Want quick and easy weeknight dinner recipes that are nourishing and delicious?
Written by Kimberly Jower.
Reviewed by Kelly Powers, MA, RDN, a Registered Dietitian Nutritionist who takes a holistic approach to nutrition and health. Kelly is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. She’s the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well.
References.
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Shilpa, Joshi, and Viswanathan Mohan. “Ketogenic Diets: Boon or Bane?” The Indian Journal of Medical Research, Medknow Publications & Media Pvt Ltd, Sept. 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6251269/.
“Diet Review: Ketogenic Diet for Weight Loss.” The Nutrition Source, Harvard Chan School of Public Health, 22 May 2019, https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet.
Challa, Hima J. “Paleolithic Diet.” StatPearls [Internet]., U.S. National Library of Medicine, 1 Aug. 2021, https://www.ncbi.nlm.nih.gov/books/NBK482457/.
Jamka, Małgorzata, et al. “The Effect of the Paleolithic Diet vs. Healthy Diets on Glucose and Insulin Homeostasis: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Journal of Clinical Medicine, MDPI, 21 Jan. 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7073984/.
“Diet Review: Paleo Diet for Weight Loss.” The Nutrition Source, Harvard Chan School of Public Health, 28 Oct. 2019, https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/paleo-diet/.
Collier, Roger. “Intermittent Fasting: The Science of Going Without.” CMAJ : Canadian Medical Association Journal = Journal De L'Association Medicale Canadienne, Canadian Medical Association, 11 June 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/.
“Diet Review: Intermittent Fasting for Weight Loss.” The Nutrition Source, Harvard Chan School of Public Health, 22 May 2019, https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/.
Family Medicine. “What Is a Juice Cleanse Diet?” Scripps Health, 1 June 2021, https://www.scripps.org/news_items/7223-will-a-juice-cleanse-get-results.
Team, Wellness. (2020, October 7). “Can Juice Cleanses Help You Lose Weight?” Cleveland Clinic, Cleveland Clinic, Retrieved from https://health.clevelandclinic.org/can-juice-cleanses-help-you-lose-weight/.
“Whole30 Diet & Nutrition: Is It Healthy? - US News Health.” Whole30 Diet, US News Health, https://health.usnews.com/best-diet/whole30-diet/health-and-nutrition.
Passos, Jasilaine Andrade, et al. (2020, July 8) “Ciclos De Atenção a Dietas Da Moda e Tendências De Busca Na Internet Pelo Google Trends.” Ciência & Saúde Coletiva, ABRASCO - Associação Brasileira De Saúde Coletiva, Retrieved from https://www.scielo.br/j/csc/a/nqtgQMFf3CFhkdRVKscqfSK/?lang=pt. (Title translation: “Attention Cycles to Fad Diets and Internet Search Trends by Google Trends”)
Wolpert, S. (2019, May 10). Dieting does not work, UCLA researchers report. UCLA. Retrieved from https://newsroom.ucla.edu/releases/Dieting-Does-Not-Work-UCLA-Researchers-7832.
Langeveld, Mirjam, and JH (Hans) Vries. (2013, July 16). “Het Magere Resultaat Van Diëten.” Nederlands Tijdschrift Voor Geneeskunde, Retrieved from https://www.ntvg.nl/artikelen/het-magere-resultaat-van-di%C3%ABten. (Title translation: “The meager result of dieting”)
Harvard Chan School of Public Health. (2018, December). Diet Review: Mediterranean diet. The Nutrition Source. Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/.
Institute of Medicine of the National Academies, Food and Nutrition Board. (2005). Www.nal.usda.gov. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Retrieved from https://www.nal.usda.gov/sites/default/files/fnic_uploads//assessment_full_report.pdf.
O'connor, Anahad. (20 Feb. 2018). “The Key to Weight Loss Is Diet Quality, Not Quantity, a New Study Finds.” The New York Times, The New York Times, Retrieved from https://www.nytimes.com/2018/02/20/well/eat/counting-calories-weight-loss-diet-dieting-low-carb-low-fat.htm.
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