According to recent research, weight loss and overall health benefits are the two main reasons people choose to start the ketogenic diet.
In recent years, the diet known colloquially as “keto” has become a popular weight loss mechanism. But is this really your best bet?
“Restrictive diets are really unhelpful and usually backfire for most people,” registered dietitian Jamie Nadeau told USA TODAY. “Not only do most people regain weight once the diet becomes unsustainable, but many end up with disordered behaviors around food. … This often makes you feel like something is wrong with you or that you lack willpower, when in reality it is the diet setting you up for failure.
Here’s what health experts want you to know about the keto diet.
What is the keto diet?
Originally developed as a diet to treat epilepsy in children, the keto diet has become a popular weight loss mechanism among adults, says Nadeau.
This is a low-carb diet, but instead of focusing on protein like many others do, it emphasizes eating higher amounts of fat, and particularly saturated fat. , including butter, lard, and palm or coconut oils, according to Harvard Health.
“This puts you in a state called ketosis, which causes your body to burn fat instead of glucose,” says Nadeau.
From a dietitian’s perspective, this can be troubling because it doesn’t prioritize many foods known to contain essential nutrients, including whole grains, legumes and fruits, she adds. Health experts also say that diets high in saturated fat are linked to heart disease and that keto in particular also poses risks, including liver and kidney problems, constipation and mood swings.
How fast do you lose weight on keto?
Although losing weight quickly is a common goal on diets like keto, Nadeau points out that it’s “pretty unsustainable” for most people.
“Even if you lose weight initially, and many do, you will likely gain it back when the diet becomes unsustainable,” she says. “In fact, many people who initially lose weight on keto end up gaining back the weight they lost and then some.”
Harvard Health recommends that if keto is used for weight loss purposes, it should only be used as a short-term way to jump-start weight loss and not as a long-term solution.
If you’re looking to lose weight, Nadeau recommends making small habit changes instead: adding more physical activity to your daily schedule, eating more fruits, vegetables and foods rich in fiber and protein, and drinking more water.
“New diets always seem exciting, and it’s easy to get carried away with the idea that they’re the magic diet you’ve been looking for,” says Nadeau. “The truth, however, is that restrictive diets don’t work long term. If it’s not something you can imagine yourself doing forever, it won’t work. Your diet changes should be things you can incorporate into your life forever so that you can maintain your health and results forever.”
Paleo, Atkins, and keto are all low carb.What is the difference between these diets?
News Source : www.usatoday.com
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