Should you go keto?

Fad diets come and go. And when it comes to diet trends, 2020 was definitely the year of keto. But should you consider a keto diet for your weight loss goal? The experts think not.

The keto diet takes the low-carb diet to a whole new level. Basically, a keto (or ketogenic) diet involves eating very few carbs and plenty of fats. Butter is OK, but you’ll be skipping the bread.

While these diets are referred to as “keto diets,” the Harvard Medical School notes that a true ketogenic diet is different from the keto diets that have become so popular.

What is a ketogenic diet?

Keto diets may vary, but many are built on a foundation of low carb intake and high protein consumption. However, a true ketogenic dietary plan focuses on fat rather than protein. A ketogenic diet is low-carb and relies on fat to supply as much as 90 percent of a person’s daily calories.

How does a ketogenic diet work?

The ketogenic diet tries to force the body into using a different type of fuel known as ketone bodies, which are a type of fuel produced by the liver from fat stores. This differs from other diets, which rely on glucose from carbohydrates to fuel the body.

Getting the liver to create ketone bodies and reach a state of ketosis, in which the body is breaking down protein and fat for energy, isn’t necessarily easy, as it requires people to consume fewer than 20 to 50 grams of carbs a day. To put that in perspective, the Harvard Medical School notes that a medium-sized banana typically contains 27 grams of carbohydrates. In addition, WebMD notes that reaching ketosis typically takes three to four days, and eating too much protein can interfere with the body’s ability to get there.

Is a ketogenic diet safe?

The Harvard Medical School notes that a ketogenic diet was originally recommended to reduce the frequency of epileptic seizures in children. People considering a ketogenic diet to lose weight may end up disappointed and could even be putting their health in jeopardy.

“While (the ketogenic diet) also has been tried for weight loss, only short-term results have been studied, and the results have been mixed,” said registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated

Brigham and Women’s Hospital. “We don’t know if it works in the long term, nor whether it’s safe.”

Others may look to a ketogenic diet to combat heart disease, certain brain diseases and even acne. However, WebMD notes that there is not enough research to support the idea that a ketogenic diet can help with any of these conditions. In fact, a study published in the European Heart Journal in September 2019 found that people who ate the least amount of carbs had the highest risk of death from cardiovascular disease, stroke, and cancer.

Ketogenic diets carry other risks. The Harvard Medical School notes that such risks include nutrient deficiency, liver problems, kidney problems, and constipation. In addition, the sugar from carbohydrates aides brain function, so a low-carb diet like the ketogenic diet can have an adverse effect on the brain, potentially contributing to confusion and mood swings.

Will it help me lose weight?

Over the years, study after study has shown that extreme diets produce only short term results. They can also lead to nutritional deficiencies. The pounds may drop off quickly at first, but the body will adjust its rate of metabolism to compensate, actually hindering weight loss.

Dieticians and nutritionists agree that our bodies need all the food groups to function well. According to the U.S. Department of Agriculture’s Dietary Guidelines for Americans, carbohydrates, such as those found in vegetables, fruits and whole grains, are a foundation of healthy eating. They also provide much needed fiber.

People considering ketogenic diets or other drastic low-carb approaches to nutrition should consult with their physicians before making any changes to their existing diets. As boring as it sounds, a good balanced diet, sensible portions and a healthy relationship with food are a better path to your weight loss goals.

Dieticians and nutritionists agree that our bodies need all the food groups to function well.