What your Registered Dietitian says about the Ketogenic Diet

By: Amy Tackett, MS, RDN

Despite the recent uproar, the ketogenic diet has been around for many years. It was first created and used to reduce seizures in children with epilepsy. As medicinal treatments advanced, ketogenic diet recommendations decreased due to its difficulty to maintain. Over time, variations of the diet were created to improve the adherence for weight loss; such as the Atkins diet which starts with a low carb/ketogenic phase. Frist, let’s cover the basics!

What is Ketosis? Glucose is a simple sugar that comes from carbohydrate sources such as fruit, bread and rice which our body uses for energy. When carbohydrates are not consumed, the body breaks down stored fat to produce ketone bodies as a new form of energy. This process is known as ketosis. A diet high in fat, low in carbohydrates and moderate in protein enables ketosis in the body. Insert- The Ketogenic Diet!

USDA
55% Carbs
25% Fat
20% Protein

KETO DIET
5% Carbs
75% Fat
20% Protein

What is the Ketogenic Diet? This chart (above) compares the percentage of calories from each macronutrient for the USDA guidelines and the ketogenic diet. The ketogenic diet has also been described in amounts of macronutrients per gram with 10-15 grams of carbohydrates, 1 gram of protein per kilogram of body weight, and the remaining calories in grams of fat per day. Foods include protein sources such as meat, fish and eggs; while excluding carbohydrate sources such as fruits, breads, pastas and starchy vegetables.

What the Research Says: There is limited research on the long-term effects of the ketogenic diet or a diet high in fat and low in carb. However, short term research has shown positive improvements of health including improved insulin and blood sugar levels, decreased blood pressure, increased HDL (good cholesterol), and short-term weight loss. Negative results have shown increased LDL (bad cholesterol), decreased athletic performance for high intensity exercise, and additional adverse side effects like constipation, headaches, diarrhea and cramps.

Your Dietitians Opinion: The foods you eat should be made a part of life through sustainable approaches. Any diet that excludes specific foods or entire food groups, promote less sustainability and increased risk for health and nutrient deficiencies. The ketogenic diet excludes most grains, sources of necessary nutrients including fiber, which aids in regularity and helps to keep us full. The diet focuses on quantity and not quality by encouraging the consumption of red meat; a food source of saturated fat linked to heart disease. If the ketogenic diet is on your list of tries, yo-yo dieting is not the answer! A balanced diet of fruits and vegetables, whole grains, nuts, seeds and lean meats provide best evidence for health and wellness. Choose a way of eating that is maintainable for you. That is the ultimate key to success!