The Keto Diet Cookbook BUY PRODUCT CLICK HERE OFFICIAL WEBSITE CLICK HERE Are you considering going on the ketogenic diet? Before you sta...
The Keto Diet Cookbook
Are you considering going on the ketogenic diet? Before you start filling your shopping cart with grass-fed butter and bacon, know this: While you’ve likely heard about this high-fat, very low carbohydrate diet — and you probably even have a friend or two who have tried it — there's still a lot of confusion about what it really takes to follow keto.
"In general, people say they're on the ketogenic diet, but it's not actually the case — a lot of times they're just doing a low-carb plan," says Ginger Hultin, RDN, a spokesperson for the Academy of Nutrition and Dietetics and a Seattle-based dietitian.
The reason for this, says Hultin, is that the diet itself is challenging to follow. "Because 80 percent or more of your calories must come from fat, if you're doing the diet correctly, you need to be calculating, weighing, and measuring what you’re eating," she says.
Keto Health Risks to Know
Also, the diet isn't without risks. "People often don’t know it’s a medically prescribed diet for patients with epilepsy," says Hultin. People with epilepsy, most commonly children, get regular blood work and lab tests, and are under medical supervision so that doctors and dietitians can confirm they’re getting the vitamins and minerals they need to stay healthy, she says. Keto beginners may follow the diet incorrectly and miss out on potassium, calcium, magnesium, and fiber — essential nutrients that are commonly found in whole grains, certain veggies, and fruits, foods that are limited on a keto menu. “So when people decide to try the diet to lose weight, they're often doing so without the medical specialists they would otherwise need,” Hultin explains.
Another risk? The diet can strain the kidneys if they’re already damaged. “If you already have kidney issues, the diet is not going to be right for you,” says Hultin. Beyond that, people at risk for heart disease will probably want to avoid the diet, or consult their doctor before trying it, because many foods on a ketogenic diet are high in saturated fat. The American Heart Association recommends limiting saturated fat because it raises your LDL, or “bad,” cholesterol, which increases your risk of heart disease. People with type 1 diabetes, women who are pregnant or breastfeeding, individuals with a history of eating disorders, and those whose gallbladder has been removed are among the other people whom dietitians advise to avoid the keto diet.
Also, a review published in the September–October 2019 issue of the Journal of Clinical Lipidology found that a low-carb diet (like the ketogenic diet), may help lower blood sugar, but at the same time could raise that LDL cholesterol. (Overall, the research on keto’s effect on cholesterol is mixed, however.)
More studies on keto are needed.
RELATED: Can Keto Help Prevent or Manage Heart Disease?
Keto May Help You Lose Weight in the Short Term
Despite the potential dangers of the keto diet, the craze surrounding the approach continues, with more and more people espousing this philosophy for weight loss and other purported health benefits. "I think people are attracted to the diet because you often lose a lot of weight in the beginning, but it's actually water weight at first," says Pegah Jalali, RDN, a registered dietitian in New York City and an adjunct professor at New York University.
“Also, if people do have weight loss success on the diet — which is very restrictive — many people don’t have a plan for what’s next, after that phase,” says Jalali. “And when you start to add carbs again and return to how you ate in the past, you’ll likely start gaining weight,” she says. So-called yo-yo dieting, studies show, can be harmful to your health — even upping your risk for a heart attack, according to a study published in April 2017 in the New England Journal of Medicine.
While there’s ample research on the perks of the keto diet for epilepsy, there’s limited research on humans when it comes to other touted health benefits, says Jalali. The trials haven't covered long periods of time, and often people are in the same place, weight loss–wise, as those on other diets after six months, Jalali says.
For example, a short-term study published in August 2020 in the journal Nutrition and Metabolism found that older adults with obesity on a very low carbohydrate diet (that included high amounts of fat) lost more weight and total fat than the control group. While the results seem promising, the study lasted only eight weeks.
An article published in July 2019 in JAMA Internal Medicine explained that “the enthusiasm for its potential benefits exceeds the current evidence supporting its use for these conditions,” like treating obesity and type 2 diabetes.
Thus, Jalali says, it’s an effective diet for people with epilepsy who can take advantage of the health benefits and have medical supervision and a lifetime motivation to stay on the plan. But people who don’t have a medical reason to be on the ketogenic diet may want to reconsider.
“I think there’s a more sustainable way to lose weight, even for people who have a lot to lose, such as with plant-based diets, the Mediterranean diet, and the DASH diet,” says Hultin. “I don’t recommend the ketogenic diet for anyone unless it’s medically necessary.”
Keto Diet Books to Consider
Regardless, the popularity of low-carb living isn’t going anywhere, what with the ever-expanding crop of keto bloggers and keto Instagrammers sharing their experiences online. Not to mention, there’s a growing number of books on the keto diet hitting the shelves.
Here, discover 12 of the most talked-about keto books of the year, and learn what registered dietitians think of them.
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