The Keto Diet
There’s no question that we’re living in a world full of gimmicks and quick solutions to long-term, life-long issues, and the fitness and nutrition world is certainly no exception. It’s impossible to log onto social media without seeing advertisements for a plethora of weight-loss solutions- fat-burners, waist trainers, fad diets, you name it. One of these fitness fads, the keto diet, has certainly caught the eye of the media and undoubtedly will not be leaving any time soon. And while the keto diet promises some remarkable results, it is important that, as educated consumers, we understand what the keto diet is, the benefits one might expect to see, as well as the truth about the long-term effects of the diet.
To begin, let’s discuss the bare bones of the diet that has caught the eye of dieters and fitness junkies the world over. The ketogenic diet (keto for short) is a diet that is high in fats, low in carbohydrates, and moderate in proteins. According to HealthLine.com, fats in the Keto diet should replace most of the carbs that are cut out and provide 75% of total calorie intake throughout the day. The proteins consumed should account for approximately 20% of the diet, while carbs should remain below 5%. Most followers of the keto diet will need to restrict their carbohydrate intake to roughly 20-50 grams of carbs a day (for reference, there are roughly 15-20 grams of carbs in a single slice of bread). Reducing the carbohydrates in the diet essentially forces your body to rely on fats as a primary energy source, rather than the glucose found in carbs. This process is known as ketosis. Carbohydrates are the main source of energy for the body, so when adequate amounts of said macronutrient are not met, fats are broken down into ketones, which are then utilized as the primary source of energy for bodily functions. The fat that is being utilized as ketones not only includes dietary fat, but also stored fats within the body. A state of ketosis will be induced for most within two to four days, as long as the carbohydrate intake is restrictive enough for the individual to begin producing ketones.
Due to the absence of carbohydrates in the keto diet, those who follow it can expect a diet full of proteins and fats, such as meats, eggs, fibrous vegetables, butter, oils, and cheeses. It can come as no surprise that weight can be lost rapidly when beginning the keto diet, seeing as a great deal of processed foods contain an abundance of carbohydrates, as well as unhealthy fats. If you’re forced to cut out most processed foods, you might find yourself eating more whole, nutrient-dense foods, which may allow you to eat a greater amount without taking in as many calories, which will lead to a calorie deficit. There are also studies indicating that a fat-rich diet can increase satiety, leading to a decrease in appetite and less food consumed overall, as long as unsaturated fats are being consumed in greater amounts than saturated and trans fats. In addition, as mentioned in the previous paragraph, the body is utilizing stored fat as a source of energy, which allows the dieters to experience rapid fat loss.
While the keto diet can certainly lead to some incredible short-term results, weight loss isn’t as simple as it sometimes seems. When undertaking the idea of losing weight, it’s important to view it as a long-term lifestyle change, or the weight will be gained back, and you’ll return right to where you started. While it sounds wonderful to just cut out carbs, lose all that stubborn fat, and continue on with your life, the reality might be a little different. Taking in almost no carbohydrates is difficult to maintain long-term, and many dieters might find themselves binging carbohydrates on cheat days, which can result in the dieters coming out of ketosis. Aside from binging, there is also the possibility that one will lose the weight they hoped to lose using keto, return to a normal, carbohydrate-rich diet, and find themselves unsure on how to continue a healthy, nutrient-dense lifestyle. Aside from the potential difficulties that come with the long-term maintenance of a low-carb diet, there may also be a number of health risks involved with the ketogenic diet. A recent study performed by the American College of Cardiology found a possible correlation between long-term carbohydrate restriction and the development of atrial fibrillation, or AFib, an arrhythmia that increases an individual’s chances of experiencing strokes, as well as heart failure. In addition to potential cardiovascular effects, the ketogenic diet might also lead to nutrient deficiencies if not properly supplemented. A strict ketogenic diet might have dieters avoiding a number of fruits and vegetables, due to their carbohydrate content, which might result in vitamin C and B deficiencies if this restriction continues into the long-term. It must also be mentioned that the keto diet is not recommended for those who already suffer from gallbladder issues, due to the possibility of a high-fat diet aggravating previously existing gallbladder disease.
While the keto diet might be tempting for those desiring a quick weight-loss fix, it’s clear to see that ketosis may not be the end-all, be-all solution for those wanting to transition to a healthier diet. If anything, keto should be utilized to kick-start an individual’s weight loss journey; it can be motivating to quickly drop weight, and it can inspire an abundance of other long-term healthy habits. As for sustainable nutrition, the truth is a bit simpler than keto: the gold standard is to eat a diet full of primarily whole foods, with adequate amounts of proteins, fats, and carbohydrates being met. Despite many of the claims you may be faced with every day, it is completely possible to lose weight- and keep it off!- while eating plenty of carbohydrates, as long as a caloric deficit is being met. If you feel confused and intimidated by all of the claims about weight loss and nutrition you see, don’t worry- you aren’t alone. The good news is, there are endless resources for you to seek out to successfully start and continue this journey, including nutritionists, dieticians, doctors, and research you may come across yourself. And while the pursuit of healthy living might not always be easy, taking care of yourself and your body is always worth it.
Sources
Gordon, B. (2019). What is the Ketogenic Diet. [online] Eatright.org. Available at: https://www.eatright.org/health/weight-loss/fad-diets/what-is-the-ketogenic-diet [Accessed 18 February 2020].
Kubala, J. (2019). A Keto Diet Meal Plan and Menu That Can Transform Your Body. [online] Healthline. Available at: healthline.com/nutrition/keto-diet-meal-plan-and-menu# sample-menu [Accessed 18 February 2020].
Jessri, Mahsa. (2015). Dietary Patterns and Risk of Gallbladder Disease: A Hospital-based Case-Control Study in Adult Women. [online] Journal of Health, Population, and Nutrition. [Accessed 18 February 2020].