Fad diets
The Ketogenic Diet
The ketogenic diet is a diet based on a strict low carb, high fat regimen. While initially developed around the 1920s for the purpose of being an alternative treatment for epilepsy, it has recently made a comeback as a fad. Promotion of this diet as a quick weight loss tool has been circulating around social media by celebrities, influencers, and the like, fueling its popularity among the public. Though there are many claims and promises of what this diet fulfills, the extent to how much this information is backed up by scientific evidence is debatable.
Perceived Benefits - T or F?
- Weight Loss
True: The keto diet is effective for losing weight. Using ketones as fuel for energy rather than the glucose we provide our bodies with has shown to reduce fat. Research has shown that the keto diet has faster weight loss compared to a caloric reduction diet.
- Good for diabetes and metabolic health
True: There is a lower plasma glucose seen in the keto diet -- an important objective in diabetes and metabolic health.
- "Everyone can start off with the same low-carb diet and see results."
False: Not everyone has the same carb needs. Factors such as physical activity can influence your suggested intake. It is recommended to consult with a dietician about your nutritional needs before starting a new diet.
- "When you're on low carbs, fat is 'free'."
False: Fat is not unlimited in a keto diet. You can still create more energy than you expend and you can still take in too many calories even with a carb restriction. This can lead to insulin resistance and weight gain over time.
Side Effects
- "Keto flu" - the transitory period where the body is still adjusting to the diet; keto flu may include bad breath, increased hunger, dry mouth, and excessive urination.
- Digestive irregularities
- Muscle cramps
- Nutrient deficiency (hypokalaemia & hypomagnesemia)
- Renal defects (kidney stones)
- Weight relapse
- Nausea, fatigue, headache
How much do people actually know?
A study showed that out of the 72% of students who knew about the keto diet, about 60% were informed through social media or the Internet. Approximately 70% of students did not know the fuel source that the body uses when on a keto diet and 65% were not aware of the purpose - as they believed that it was only helpful for weight loss and bodybuilding. 68% of students were not aware of any side effects from the keto diet. (Jain, et al., 2020)
Let's consider...
Even 3 days in a high fat, low carb diet has shown to result in impaired glucose tolerance and insulin resistance. Critics have raised concerns about potential unfavorable effects on cardiovascular risk and lipid levels. Furthermore, going into this diet blind can lead to disordered eating, emotional drainage, and social isolation. There is certainly no "one diet fits all" for everyone because everybody's bodies and needs are different. Something that might work best for one individual can have extremely detrimental effects on another. Just like the keto diet, despite its current overwhelming popularity, it's important to consider and take into account of how exactly our bodies function and whether this acclaimed diet is suited for us. It is vital that we do our research (not just take the word of those on social media), consult with a dietitian or nutrition professional, and plan a consistent and efficient diet.
