Question: What exactly is the Keto diet and is it safe?
Answer: The ketogenic diet — better known as “keto” — has been wildly popular on social media recently. It’s the next big weight loss craze and is promoted as a rapid way to lose weight and burn body fat without having to count calories. And if eating all that whipped cream, butter and cheese seems too good to be true — it just might be.
The keto diet is high in protein and fats, but strictly limits carbohydrates. This stimulates the metabolic effects of starvation. It works by changing the way the body turns food into energy. Typically, your body uses carbohydrates to form glucose as its primary source of energy. Without a sufficient amount of carbohydrates, the body goes into a state of ketosis. This allows your fat cells to begin releasing fatty acids, which your liver will then breakdown to produce what are called “ketones” for energy. The result for many is chronic kidney disease.
This diet was originally developed at the Mayo Clinic in the 1920’s as a way to reduce seizures in children with epilepsy. Although ongoing studies are looking at using this diet to treat Alzheimer’s, depression, Parkinson’s, and autism, there is not enough research to conclude that it is effective for these health conditions. This is a therapeutic diet, and should be medically supervised, especially if the individual has any health conditions.
Okay, but does it work? At first, yes. In the early weeks of the diet, you’ll drop a noticeable number of pounds while eating a satisfying amount of food. Unfortunately, this type of weight loss is not sustainable. It’s largely water weight. We store about six grams of water for every gram of carbohydrate, so when our carb stores are depleted, we drop a ton of water weight at once.
A common problem with today’s most popular Keto Diet’s is they cause what’s known as “The Keto Flu.” At the beginning, it is very uncomfortable, since our body is not used to this form of fuel. You tend to experience brain fog, headaches, nausea, and fatigue. We also tend to see a big drop in our electrolyte levels as we lose water weight, which also makes us feel crummy.
As your body levels out over time, many of these symptoms will subside, and things get better.
Should I try it? Let’s put it this way: as popular diets go, it doesn’t have a great track record. Similar diet crazes like the Atkins diet and South Beach diet have since been proven more or less ineffective for significant weight loss. In addition, some nutrients may be inadequate.
Our Conclusion:
• You can lose weight on almost any kind of diet as long as you consume fewer calories than you need.
• Nutrient intake could be inadequate depending on the kinds of foods chosen.
• This diet may not be appropriate for individuals dependent on insulin or taking thiazolidinediones (drugs that lower insulin resistance).
• It may not be appropriate for individuals with uncontrolled diabetes or hypoglycemia.
• This diet is considered diet therapy. Therefore, a Registered Dietitian should provide advice and assist with meal planning.
Vickie Clark is the Director of the Carter County UT Extension Office and also serves as the Family and Consumer Sciences Agent. If you have questions or need any information related to Family and Consumer Science contact her at the UT Extension Carter County, 824 East Elk Ave., Elizabethton, call 542-1818 or email at vclark@utk.edu.