The Ketogenic Diet

Without a doubt, the ketogenic diet is the most popular fad-diet out there right now. After receiving countless questions, I decided to do some deeper research and write a blog post about the efficacy of the keto diet and its side effects. The ketogenic diet is very efficient for treating seizures in young children, as it removes the fuel (glucose) that fuels the neurotic symptoms. However, what is its place in weight loss and glycemic control? Upon looking at several research studies, I found most to demonstrate positive results for weight loss and blood glucose control. However, as a dietitian, I believe there are more sustainable, enjoyable, and healthy ways to achieve a healthy weight. I do think that several people can benefit from the ketogenic diet, but it is not what I choose to use in providing nutrition therapy for clients. As I started to write this blog post, I found an excellent article written by a doctor from Harvard. It literally sums up all of the main points I wanted to make about the ketogenic diet. Rather than re-inventing the wheel, I decided to link the article here and highlight some of the most important points.

https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089

If you have considered this diet, or want to learn more, I STRONGLY encourage you to read this article.

Takeaways:

Our bodies’ main, preferred fuel source is glucose. Carbohydrates typically account for about half of our intake of carbohydrates as Americans. When this fuel source is taken away, limited to 20-50 grams of carbohydrate per day (VERY dependent on the person), a person goes into ketosis. The body shifts to burning stored fat, which produces ketones, for energy. These ketones have a variety of effects, including appetite suppression, acidity, foul breath, and a period of the “keto flu” accompanied by nausea, diarrhea or constipation, low blood sugar, dizziness, frequent urination, dehydration and kidney damage. However, being in ketosis can cause rapid weight loss.

While it may be successful in causing fat-burn, the ketogenic diet is low in plant-based foods, which have the most nutrients and benefits to our overall health. Plant-based foods such as fruits, vegetables and whole grains offer fiber, vitamins, minerals and phytochemicals. Phytochemicals are nutrients found in plant-based foods. They are categorized by color (thus, the brighter color a food, the higher the phytochemical content). Each phytochemical has a different benefit for the body, but most are considered antioxidants. This means that they work to protect our cells from damage that may occur from everyday exposures that cause damage and can cause cancer, such as UV light, smoke, chemicals in food and household items, etc. Because the ketogenic diet limits fruits and whole grains almost entirely, and limits vegetables in part, there is potential to be missing out on many of these amazing nutrients.

Additionally, food has more of a purpose than simply providing energy for the body. Food is an important part of culture, friendships, and memories. To deprive ourselves of an entire macronutrient in order to lose weight has the potential to result in us to miss out on experiences and joy that come with intuitively eating. I just don’t see a point in cutting out carbohydrates when it is not necessary for long term health.

Lastly, while it seems that this diet can provide success for short-term weight loss, it is likely not sustainable. Unless a person chooses to eliminate carbohydrates entirely for the rest of their lives, this weight will likely not stay off. When carbohydrates are reintroduced, the body will return to its regular function of utilizing glucose, appetite will return, and weight will likely be restored.

So, what is the best way to lose weight? The key to successful, long term weight loss is to build life-long habits that fit into your lifestyle. Create a healthy lifestyle that you enjoy, free of deprivation. Not sure where to start? That’s what we’re here for! Dietitians can help by meeting you where you’re at, to build small changes over time so to build a healthier life.