The Truth About the Keto Diet: Fad or Facts?

Originally, Dr. Russell Wilder at the Mayo Clinic used dietary remedies in attempt to treat epilepsy in 1923. One of the most effective treatments was called "Keto therapy," in which physicians believed that altering how the body metabolizes energy would minimize seizures in patients.

For centuries researchers studied epilepsy and noticed that patients with lower blood sugar levels (starving state) had fewer seizures. In 1923, Dr. Russell Wilder at the Mayo Clinic used dietary remedies in attempt to treat epilepsy. One of the most effective treatments was called "Keto therapy," in which physicians believed that altering how the body metabolizes energy would minimize seizures in patients. Essentially, physicians would induce starvation in patients by depriving their bodies of its primary energy source carbohydrates. Consequently, when there is an insignificant amounts of dietary carbs to convert into glucose it triggers the production of ketones bodies, which are by-products of the breakdown of fatty acid produced by the liver and released in the blood steam to be used as energy. Basically, the body uses stored body fat as the primary fuel instead of glucose when the body is in a prolonged state of starvation also known as "ketosis." Hence, the word Keto diet. Over the years, doctors incorporated similar strategies to manage diabetes and promote weight loss. In addition, because of its neuroprotective effects, some reserach studies suggest that the Ketogenic diet can treat a variety of medical conditions such as Alheizmer, Parkinson, Multiple Sclercosis (MS), and Autism. However, currently, there is not enough strong evidence to support such claims. Meanwhile, the Keto diet has caught the attention of the weight loss community and gained popularity similar to the Atkins diet. So, is the the very low-carb, high-fat plan all it's cracked up to be or ...is it just another fad diet?

What it consist of: The goal is to eat a high fat diet with little to no carbs to facilitate weight loss without feeling starved. Ideally, the diet consist of 75% fat, 25% protein, and 5% carbohydrates. The diet drastically eliminates carbs and high glycemic foods such as sugar, bread, pastries, concentrated sweets, certain fruits, starchy vegetables, grains, and legumes.

What it claims to do: The Keto diet cliams to facilitate weight loss, boost energy, decrease bloating, enhance mental focus, increase satiety, manage blood glucose, and reduce the risk of chronic disease.

The PRO's: Research suggest that the Keto diet have shown to aid in fewer seizures in children, glucose control in diabetics, and weight management. (1)

The Con's: The very low-carb diet have shown some adverse effects such as headaches, dizziness, bad breath, dehydration, constipation, and increase triglycerides and decrease HDL (good cholesterols).

Dietitian Shar's recommendations and suggestions: Despite its popularity, the Ketogenic diet remains controversial and the long term effectives are understudied and still unclear, especially in terms of heart health and prevention of cardiovascular disease. Consider that the diet eliminates key nutrients such as fiber, and B vitamins found in carbohydrates, it's best to focus on a well balanced diet that include quality carbohydrates instead. This is a sensible and sustainable approach because it doesn't restriction and has proven to be effective in terms of retention and long term weight loss (2). For instance, The American Dietary Guidelines focuses on shifts to emphasize the need to make substitutions- that is, choosing "nutrient-dense" foods instead of unhealthy foods (3). So, if you are considering the Keto diet make sure you consult with your doctor or dietitian beforehand.

So, is it a Fad or Facts?

Well, the Ketogenic diet has been around for years and because of the neuroprotective effects on epilepsy disorders it has gained recognition and popularity in the weight loss community overtime. However, there's not enough signifiant evidence showing that a Keto diet is an effective approach for sustainable weight loss. Also, because it restricts certain key nutrients, limits dietary fiber, and focus on some unhealthy fats and high protein, it's safe to say that the Keto diet is a "Fad" Similarly, other fad diets incorporated a similar approach for weight loss, which is usually a tell-tale sign that its...a fad rather than facts! A diet that is balanced and includes a variety of colorful fruits and vegetables, whole grains, nuts and seeds, unsaturated fats, and lean protein have proven to be the most evidence-based approach for sustainable weight loss.

Resources:

1. An Online Intervention Comparing a Very Low-Carbohydrate ... An Online Intervention Comparing a Very Low-Carbohydrate Ketogenic Diet and Lifestyle Recommendations Versus a Plate Method Diet in Overweight Individuals With Type 2 Diabetes: A Randomized Controlled Trial. Saslow LR(1), Mason AE(2), Kim S(3), Goldman V(2), Ploutz-Snyder R(4), Bayandorian H(5), Daubenmier J(6), Hecht FM(2), Moskowitz JT(7). Retrieved february 29, 2020. https://www.ncbi.nlm.nih.gov/pubmed/28193599

2. A low- carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia. Ann Intern Med. 2004; 140:769-777. Stern L, Nayyar I, Seshadri P, Chicano KL, Daily DA, McGrory JM, et al. The effects of low-carbohydrate versus conventional weight loss diets in severely obese adults: one-year follow-up of a randomized trial. Retrieved February 29, 2020. https://annals.org/aim/fullarticle/717451A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet

3. U.S Department of Health and Human Services and U.S Department of Agriculture. 2015-2020 Dietary Guidelines for Americans. 8th Edition. (2015). Retrieved February 29, 2020. from https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf

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