22 Aug Online Registered Dietitian Takes a Critical Look at the Keto Diet
Back in 2018 and 2019, the Keto Diet was all the rage, with celebrities like Halle Berry and Kourtney Kardashian endorsing it. In fact, there were dedicated articles discussing Halle Berry’s daily meals. But it remains part of the diet landscape, and we see many clients who have dappled with it or are interested in doing so.
The Keto Diet comes from the word Ketosis. The keto diet has been used since the 1920s for epilepsy, with success. Ketosis is a metabolic state that occurs when the body doesn’t have enough glucose for energy and starts breaking down stored fat for fuel instead. It is a central concept in the keto diet.
Typically, the body relies on carbohydrates as its primary energy source, which are broken down into glucose. However, when carbohydrate intake is significantly reduced, such as in the keto diet, the body’s glucose reserves become depleted. As a result, the liver begins converting fat into ketones, which can be used as an alternative fuel source.
In a state of ketosis, the body shifts its energy metabolism to predominantly use fat for fuel. This can lead to weight loss as stored fat is burned for energy. Ketones also have other effects, such as reducing appetite and providing a more stable source of energy throughout the day.
The Keto diet is essentially a revamped version of the Atkins’ diet (some of you MIGHT remember that one). According to the Mayo Clinic, it is an extremely low-carb, high-fat diet. In contrast to the recommended 45-60% of daily calories from carbohydrates as per the Dietary Guidelines for Americans, the keto diet limits carb intake to just 20-50 grams per day, which is only 10-20% of the recommended amount.
So, what does this all mean?
Like many other diets, people who follow the keto approach often see results. Nevertheless, it’s crucial to critically examine the reasons behind these outcomes.
- Restricting carbohydrates limits the variety of nutrient-rich foods in our diets. The Keto diet eliminates fiber-rich grains, vegetables, legumes, fruits, and starchy vegetables. This reduction in fiber can negatively impact digestion and gut health. Americans already have low fiber intake, and fiber aids in digestion and prevents constipation.
- Eating less can slow down our resting metabolic rate, leading to long-term metabolic issues.
- It’s concerning when diet trends prioritize weight loss over overall health, and that’s exactly what the keto diet tends to do. This is a significant concern for us as registered dietitian nutritionists. When we work with patients, our primary focus is on promoting whole-body health and cultivating a positive relationship with food. Frankly, the word “diet” itself makes us uneasy.
- As The Mayo Clinic and Harvard Health state, the long-term risks of the Keto Diet are unknown.
Our bodies are phenomenal machines with complex dietary needs. Every body is unique, and a one-size-fits-all diet plan doesn’t exist. (If that were the case, that billion-dollar diet industry would be out of business.) To achieve meaningful weight loss, it’s critical to modify and moderate — modify your current diet and lifestyle to one that fits your unique needs. Consider working with a dietitian and weight loss diet coach. Receive online counseling and get the best path toward health and wellness — no gimmicks, no fads, no tricks.
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