If you’ve been contemplating various weight-loss strategies, you may have run across the ketogenic diet. This dietary strategy, which is often used in a clinical setting to help improve seizure control in children with epilepsy, is picking up steam as an effective treatment for weight loss. But is it right for you? We turned to the experts to find out more. The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that forces the body into a state of ketosis, where fat is burned for fuel instead of carbohydrate. According to Dominic D’Agostino, a researcher at the University of South Florida who specializes in ketogenic diets, “The ‘classic ketogenic diet’ used originally for the management of drug-resistance seizures is a 4:1 ratio of fats to protein and carbohydrates.” That equates to about 80-90% fat, 5-15% protein and 5-10% carbohydrates. For weight loss, he says, this diet is typically modified “to allow a more liberal consumption of protein” (20-30%) with the same carbohydrate restriction.
IS IT FOR YOU? Advocates of the ketogenic diet are quick to point out many of the benefits this diet can have for those looking to lose weight. Although Toronto-based registered dietitian Christy Brissette agrees this diet can promote rapid weight loss, she also cautions on the risks of losing weight too quickly. “Research shows that people tend to regain weight they have lost on low-carb diets because they are difficult to maintain long-term,” she says. It’s also worth mentioning that low-carb diets deplete carbohydrate stores in the liver and muscles. Since these carbohydrate stores are bound tightly to water, you can expect the majority of weight lost during the first week of a ketogenic diet to be water weight. Proponents of ketogenic diets agree this form of weight loss is not appropriate for every individual. D’Agostino and Koutnik, however, state this dietary strategy may be beneficial for those with both Type 1 and Type 2 diabetes. They point to research at Duke University that found individuals with Type 2 diabetes who followed a ketogenic diet lowered their A1C level, a long-term indicator of blood sugar control, by 16% along with a 6.6% reduction in total body weight.
For anyone with diabetes considering a ketogenic diet, it is recommended that you discuss this dietary strategy with your medical team before proceeding. Before making any major, long-term changes to your diet, it’s best to check in with a doctor or registered dietitian. To achieve nutritional ketosis, adjust your MyFitnessPal macronutrient goals to achieve a daily intake of 70-75% fat, 15-20% protein and 5-10% calories from carbohydrates. Transitioning to a ketogenic lifestyle can be a bit challenging in the beginning. “The first few days to few weeks of a ketogenic diet can be tough to get through,” says Mancinelli. “You may experience very low energy, crankiness and foggy thinking.” This feeling of lethargy may last from a few days to a few weeks; however, after it passes, many individuals report an improvement in energy and mood, as well as clearer thinking. Remember that a ketogenic diet is not a high-protein diet.
Consuming too much protein may shift you out of a state of ketosis, as the body can convert excess protein into carbohydrates. Make sure your intake of fat is balanced between plant-based sources and animal fats such as olive oil, nuts, seeds and coconut, along with fatty fish. This will not only help to improve overall health, but will add variety to your meal plan as well. As with any weight-loss plan, the goal is not just to lose weight but also to keep it off. Before you transition to a ketogenic way of eating, ask yourself whether you can make this a long-term lifestyle change and not just a quick fix that could lead to a cycle of yo-yo dieting. When followed properly, ketogenic diets have been shown to be safe and effective for weight loss and may provide other health benefits including better blood sugar control, a decrease in inflammation and improved triglyceride and HDL counts. However, in order to achieve ketosis, one must consider this a long-term lifestyle change and follow a very specific eating plan to maintain weight loss over time. As always, consult your doctor or a registered dietitian before making any major dietary changes.
It sounds to me like somebody is making a lot of money on someone else’s vulnerabilities. Hemmelgarn advised anyone thinking of going on a fad diet to “keep food in perspective. Marketing this diet to brides just plays into our weight-obsessed society, according to Hemmelgarn. Instead, anyone preparing for marriage should nourish herself well, engage in plenty of physical activity like walking, jogging, or bike riding, and be good to herself by eating fresh, whole, minimally processed organic foods. There is no magic bullet for long-term weight loss, said Blinten. For long-term weight control, a Mediterranean style diet focused on fruit, vegetables, whole grains, beans, fish, and olive oil, is one that can be healthy for life. “We fall prey to wacko diets, but the truth is there’s no quick fix,” Blinten said. If the answers are no, then that is a red flag, she cautioned. Blinten advised dieters not to skip meals because your body goes into overdrive the next time you eat. That can actually cause you to eat more, not less. She suggested eating your largest meal at midday, then having a healthy afternoon snack. “It keeps your metabolism and insulin levels more regular,” she explained. Exercise, of course, is also vitally important. Every pound of muscle equals 50 calories burned, so a plan that includes a muscle enhancing regimen will help you reach your goal faster. Hemmelgarn added, “Stay away from fashion magazines. They make us feel inadequate. If you are even considering this insane approach to weight loss, go for a walk … Editor's note: This story was originally written by Liz Seegart and published on December 19, 2014. It has been updated several times since then.
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