The Keto (or Ketogenic) diet has become an ever present diet in the U.S. culture over the last decade. It’s gained a massive following in the weight loss community and the food industry has listened – pumping out high fat, low carb products in just about every form. Where did it come from? Why are people following it? Does it have any dangers or downsides? Let’s discuss.
Keto Diet 101
The ketogenic diet was originally created in the 1920s to help treat children suffering from epilepsy. What researchers at the Mayo Clinic found was that fasting had a positive impact on reducing seizures. Because people cannot survive in a constant fasting state, the researchers discovered that a diet high in fat, low in carbs had a similar effect to fasting. A high fat diet mimicked nutritional ketosis you see when people fast. The way I explain it to clients is that if there’s not enough carbs (glucose) on board to meet your needs, your body is going to breakdown fat as a fuel source. Ketones are a byproduct of fat breakdown.
So how high is high fat? A traditional diet in terms of marcos (macronutrients) is something to the effect of 50% carb, 30% fat, 20% protein. The keto diet is about 10% carb, 20% protein and 70% fat. Percentages based on total calories per day.
The key principle is to restrict carbohydrates sufficiently to induce a state of ketosis, where the body primarily uses fat for fuel instead of carbohydrates (glucose). You with me?
Does it work for weight loss?
Depends who you ask. I think any fad diet will produce some weight loss in the short term. People are obsessed with food rules, much to my dismay. Any time you either cut out a large food group or create a strict eating window (read meal skipping – intermittent fasting post coming soon), you’re bound to lose weight. Let’s stay focused on keto – suddenly you can no longer hit the workplace vending machine for those afternoon Oreos, ordering a salad instead of the fettuccini alfredo while out to dinner with your fam or you’re cutting out alcohol all together because #carbs.
It doesn’t take a rocket scientist to figure out how or why this might facilitate weight loss. Initial weight loss is one thing, weight maintenance whoever is an entirely different story. Most studies discuss the initial benefits of the keto diet (weight loss, reduced visceral fat, lower blood pressure) but most results tend to fizzle out because of poor compliance.
My favorite line (from literally anyone) is when they are preaching how well the keto diet helped then lose weight…but then they regained it all back. News flash – it didn’t work great if you weren’t able to maintain it. And who could?! Let’s just pretend you need 2000 calories per day (most people need less) – 10% of that would be the equivalent of 200 calories or 50g carb per day. Kill me.
Keto Diet Downside(s)
Ok so let’s ignore the fact that sustained weight loss can be a challenge when adopting this diet. Let’s also disregard the fact your quality of life might look a bit different in social settings or just your day-to-day, denying yourself foods you actually enjoy eating that also happen to have health benefits (fruit, crackers, rice, pasta, legumes, corn….just to name a few).
My number one concern when people come to me already following the keto diet or desperately wanting to hold onto it is their cholesterol levels. The number one driver of LDL (the bad cholesterol) is saturated fat. Sources of saturated fat are mainly found in full fat animal products and tropical oils (COCONUT OIL).
Most people I find following the keto diet are not focused on the mono- and polyunsaturated plant sources that are beneficial to heart health. No. They are adding cream, cheese, bacon and all things animal to their diet. It can feel like I am talking to a ticking time bomb – awaiting a heart attack or stroke.
Dietitian Final Thoughts
When clients come to me for advise and guidance but don’t want to part ways with their keto approach, I am not here to rip it out of their white knuckled fingers. I might try to liberalize carbs to 30%, but mainly I’ll push more healthy plant fats into their diet. Things like avocados, nuts, seeds, olive or canola oil, fattier fishes such as salmon or tuna – you get the idea.
If following a keto diet genuinely makes you feel better and we’re doing it in a safe, health conscious way – who am I to say no? Do I prescribe keto dieting to my clients? Hell no. Right now, we really only know the short term benefits of the ketogenic diet. However, finally, this year people are becoming more aware of the cardiovascular concerns around it.
Weight loss is hard, weight maintenance can be even harder. I preach this on intro calls and on an almost-daily occurrence – we have to have an approach that works for you in the long term. Cutting massive calories, creating cut off times, eating cabbage soups – these are all just sexy ploys and get rich quick schemes that nearly promise a weight rebound. Slow, steady and strategic wins this race. And I’m holding the starting gun. Just sayin’. Book an intro call now.
The Keto (or Ketogenic) diet has become an ever present diet in the U.S. culture over the last decade. It’s gained a massive following in the weight loss community and the food industry has listened – pumping out high fat, low carb products in just about every form. Where did it come from? Why are people following it? Does it have any dangers or downsides? Let’s discuss.
Keto Diet 101
The ketogenic diet was originally created in the 1920s to help treat children suffering from epilepsy. What researchers at the Mayo Clinic found was that fasting had a positive impact on reducing seizures. Because people cannot survive in a constant fasting state, the researchers discovered that a diet high in fat, low in carbs had a similar effect to fasting. A high fat diet mimicked nutritional ketosis you see when people fast. The way I explain it to clients is that if there’s not enough carbs (glucose) on board to meet your needs, your body is going to breakdown fat as a fuel source. Ketones are a byproduct of fat breakdown.
So how high is high fat? A traditional diet in terms of marcos (macronutrients) is something to the effect of 50% carb, 30% fat, 20% protein. The keto diet is about 10% carb, 20% protein and 70% fat. Percentages based on total calories per day.
The key principle is to restrict carbohydrates sufficiently to induce a state of ketosis, where the body primarily uses fat for fuel instead of carbohydrates (glucose). You with me?
Does it work for weight loss?
Depends who you ask. I think any fad diet will produce some weight loss in the short term. People are obsessed with food rules, much to my dismay. Any time you either cut out a large food group or create a strict eating window (read meal skipping – intermittent fasting post coming soon), you’re bound to lose weight. Let’s stay focused on keto – suddenly you can no longer hit the workplace vending machine for those afternoon Oreos, ordering a salad instead of the fettuccini alfredo while out to dinner with your fam or you’re cutting out alcohol all together because #carbs.
It doesn’t take a rocket scientist to figure out how or why this might facilitate weight loss. Initial weight loss is one thing, weight maintenance whoever is an entirely different story. Most studies discuss the initial benefits of the keto diet (weight loss, reduced visceral fat, lower blood pressure) but most results tend to fizzle out because of poor compliance.
My favorite line (from literally anyone) is when they are preaching how well the keto diet helped then lose weight…but then they regained it all back. News flash – it didn’t work great if you weren’t able to maintain it. And who could?! Let’s just pretend you need 2000 calories per day (most people need less) – 10% of that would be the equivalent of 200 calories or 50g carb per day. Kill me.
Keto Diet Downside(s)
Ok so let’s ignore the fact that sustained weight loss can be a challenge when adopting this diet. Let’s also disregard the fact your quality of life might look a bit different in social settings or just your day-to-day, denying yourself foods you actually enjoy eating that also happen to have health benefits (fruit, crackers, rice, pasta, legumes, corn….just to name a few).
My number one concern when people come to me already following the keto diet or desperately wanting to hold onto it is their cholesterol levels. The number one driver of LDL (the bad cholesterol) is saturated fat. Sources of saturated fat are mainly found in full fat animal products and tropical oils (COCONUT OIL).
Most people I find following the keto diet are not focused on the mono- and polyunsaturated plant sources that are beneficial to heart health. No. They are adding cream, cheese, bacon and all things animal to their diet. It can feel like I am talking to a ticking time bomb – awaiting a heart attack or stroke.
Dietitian Final Thoughts
When clients come to me for advise and guidance but don’t want to part ways with their keto approach, I am not here to rip it out of their white knuckled fingers. I might try to liberalize carbs to 30%, but mainly I’ll push more healthy plant fats into their diet. Things like avocados, nuts, seeds, olive or canola oil, fattier fishes such as salmon or tuna – you get the idea.
If following a keto diet genuinely makes you feel better and we’re doing it in a safe, health conscious way – who am I to say no? Do I prescribe keto dieting to my clients? Hell no. Right now, we really only know the short term benefits of the ketogenic diet. However, finally, this year people are becoming more aware of the cardiovascular concerns around it.
Weight loss is hard, weight maintenance can be even harder. I preach this on intro calls and on an almost-daily occurrence – we have to have an approach that works for you in the long term. Cutting massive calories, creating cut off times, eating cabbage soups – these are all just sexy ploys and get rich quick schemes that nearly promise a weight rebound. Slow, steady and strategic wins this race. And I’m holding the starting gun. Just sayin’. Book an intro call now.
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