Coronavirus (COVID-19) UPDATES Click Here Myth Busters: Ketogenic Diet or “Keto" Home > About Us > Our Blog > 2019 > March > 5 > Myth Busters: Ketogenic Diet or “Keto" March 5, 2019 Dylan Farnan, DTR Issues | Share This Post: Happy National Nutrition Month! Each week we will have a post from one of Whitney Young Health's registered dietitians, focusing on various aspects of nutrition. This week we have Dylan Farnan, DTR, our WIC Program's Qualified Nutritionist giving you the facts on the popular eating trend, the ketogenic diet. -- 1. What is Keto? The ketogenic diet is a very low carbohydrate (carb), moderate protein, high fat eating plan. This diet has been around for quite some time, since the 1800s to be exact. It was originally used to help extend the life of those diagnosed with insulin dependent diabetes (type 1 diabetes), before insulin was available, and it was later found to be an effective treatment for children with epilepsy. 5 In recent years, this diet has gained significant attention as a weight loss strategy for the general public. It differs from other low carbohydrate diets, such as the Paleo, South Beach and Dukan diets because instead of a high protein and moderate fat recommendations it requires a very high fat intake, usually between 70-80% with only moderate intake of protein. 5 2. How Does it Work? You may be thinking…how does one lose fat by eating fat? It has to do with the body’s fueling options. The body prefers to use glucose (carbs) so when they are removed from the diet the body is forced to its fat stores. When fat is broken down, in the absence of dietary carbs, the body produces “ketones”, which is where the name ketogenic diet comes from. The body starts using ketones in place of glucose. 5 3. Does it Work? Yes, following a ketogenic diet will result in weight loss, but this is short lived for most because of the extreme restrictions, people cannot maintain such a diet. Because this diet suggests an average of 70-80% of total daily calories come from fat and 10-20% from protein, there is very little room for fruits, vegetables and whole grains. You read correctly, ALL vegetables have carbohydrate, they just vary in amounts. Due to these restrictions, many dieters exhibit symptoms of carbohydrate restrictions that may last weeks, such as hunger, fatigue, low mood, irritability, constipation, headaches and brain “fog”. These uncomfortable feelings may subside, though staying satisfied with the limited variety of approved foods may present new challenges and leads most to stray from the diet thus gaining back the weight they lost. 5 4. Are There Any Risks? YES! There are many health concerns with regards to the ketogenic diet. This very high fat, restrictive diet is associated with increased risk for cardiovascular disease, kidney stones, osteoporosis, and gout. Additionally there is an associated increase in all-cause mortality rates and low carbohydrate diets, meaning more people die.5,3 Perhaps the biggest issue with this diet is that is eliminates antioxidant rich and fiber rich fruits, vegetables and whole grains, foods proven to reduce the risk of chronic disease. 1,2 4. The Bottom Line Carbohydrates are not the enemy and not all carbohydrates are created equal! Refined carbohydrates, such as sugar and white flour, not carbohydrates in general, should be removed from the diet. Why?- Refined carbohydrates provide no nutritional benefit, which is the reason why they are called “empty calories”. Take a step back and look at the big picture. The main problem with the typical American diet is the high intake of added sugar, salt and fat in addition to the low intake of fruits, vegetable and whole grains. This is not news, the Dietary Guidelines for Americans and The American Heart Association advocate for Americans to eat more fruits, vegetables, and whole grains- not decrease them further. It is entirely possible to lose weight and promote totally body health while eating a diet filled with nutrient dense carbohydrate foods. Whitney Young Health is dedicated to helping at-risk people of all ages get on a healthier lifestyle track by providing nutrition counseling. Please call 518-465-4771 to make an appointment today. -- References Liu, R. H. (2007). Whole grain phytochemicals and health. Journal of Cereal Science, 46, 207–219. https://doi-org.uws.idm.oclc.org/10.1016/j.jcs.2007.06.010 Slavin, J. L., & Lloyd, B. (2012). Health benefits of fruits and vegetables. Advances In Nutrition (Bethesda, Md.), 3(4), 506–516. https://doi-org.uws.idm.oclc.org/10.3945/an.112.002154 Pollard MS, K. (2016). The Low-Carb High-Fat Diet? | PlantBasedResearch. [online] Plantbasedresearch.org. Available at: https://plantbasedresearch.org/content/low-carb-high-fat-diet [Accessed 4 Mar. 2019]. Robyn Chuter, N. (2019). What Is the Ketogenic Diet? - Center for Nutrition Studies. [online] Center for Nutrition Studies. Available at: https://nutritionstudies.org/what-is-the-ketogenic-diet/ [Accessed 4 Mar. 2019]. The Nutrition Source. (2019). Diet Review: Ketogenic Diet for Weight Loss. [online] Available at: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/ [Accessed 4 Mar. 2019]. 0 Comments Leave a Reply Name * Email * (Your email will not be publicly displayed.) Comment Please type the letters and numbers shown in the image. Click the image to see another captcha. ARCHIVE October 2021 September 2021 May 2021 April 2021 February 2021 December 2020 November 2020 October 2020 September 2020 June 2020 May 2020 April 2020 March 2020 February 2020 December 2019 November 2019 October 2019 September 2019 August 2019 July 2019 June 2019 May 2019 April 2019 March 2019 February 2019 January 2019 December 2018 November 2018 September 2018 August 2018 July 2018 June 2018 May 2018 April 2018 March 2018 February 2018 January 2018 December 2017 November 2017 October 2017 September 2017 August 2017 July 2017 June 2017 May 2017 April 2017 March 2017 February 2017 January 2017 December 2016 November 2016 October 2016 September 2016 August 2016 July 2016 June 2016 May 2016 April 2016 March 2016 February 2016 January 2016 December 2015 November 2015 October 2015 September 2015 August 2015 July 2015 June 2015 May 2015 March 2015 CATEGORIES events news TAGS #blm 2020 50th anniversary aca affordable care act albany albany county april 2020 award winners black communities black history month black lives matter books coronavirus covid-19 dan bazile donations equinox, inc. events first responders health health disparities healthcare inequality history in the news issues legacy event maria college masks may 2021 mental health merger proposal mobile health unit national health center week news newsletter pandemic people of color primary care protesters safe @ whitney safety spectrum news students swinburne building testing times union times union center to your health vaccine walk-up testing watervliet whitney on wheels whitney young health winter CONTACTS 920 Lark Drive, Albany, NY 12207 518-465-4771 info@wmyhealth.org Follow Us on Facebook Follow Us on Twitter Follow Us on LinkedIn Follow Us on Instagram FREQUENTLY USED FORMS WYH Patient Welcome Packet 2020 Updated.pdf Registration Form-Fillable School-Based Health Center Registration Whitney on Wheels-CHILD Registration Form Dental Services Medical History Advance Directive Forms Guest Dosing Form Sliding Fee Scale Discount Application Travel Immunizations Packet WIC Forms COMMON LINKS Board Portal Careers Directions & Hours Donate Employee Portal Forms Services NEWSLETTER SIGNUP WYH MISSION Whitney M. Young, Jr. Health Center's Mission is to provide access to consistent quality healthcare without regard to income. © 2021 Whitney M Young Health Website by Web Instinct Home Sitemap Contact Us