{"id":4132,"date":"2020-01-20T09:27:47","date_gmt":"2020-01-20T09:27:47","guid":{"rendered":"http:\/\/www.mymedicplus.com\/news\/?p=4132"},"modified":"2021-03-31T00:15:45","modified_gmt":"2021-03-30T18:45:45","slug":"keto-diet-isnt-the-answer-for-weight-loss-experts-say-heres-what-is","status":"publish","type":"post","link":"https:\/\/www.mymedicplus.com\/blog\/keto-diet-isnt-the-answer-for-weight-loss-experts-say-heres-what-is\/","title":{"rendered":"Keto diet isn\u2019t the answer for weight loss, experts say. Here\u2019s what is"},"content":{"rendered":"\n<p>Source: usatoday.com<\/p>\n<p class=\"gnt_ar_b_p\">The keto diet. You&#8217;ve probably heard of it by now.<\/p>\n<p class=\"gnt_ar_b_p\">It&#8217;s the low-carb, high-fat diet that caught on and spread quickly, leading some to label it as a fad, while others praised its effectiveness.\u00a0<\/p>\n<p class=\"gnt_ar_b_p\">The new year brings in an\u00a0annual flood of personal\u00a0health goals, and for those trying to lose weight, the keto diet might have come into consideration. Is it effective? More importantly, is it\u00a0healthy?<\/p>\n<p class=\"gnt_ar_b_p\">Before making any commitments to keto, it&#8217;s important to understand what you&#8217;re getting yourself into.\u00a0In addition to what\u00a0the health professionals below have to say about keto, it&#8217;s important to consult your doctor before embarking on any high-fat diets.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mymedicplus.com\/blog\/keto-diet-isnt-the-answer-for-weight-loss-experts-say-heres-what-is\/#First_of_all_what_is_keto\" >First of all, what is keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mymedicplus.com\/blog\/keto-diet-isnt-the-answer-for-weight-loss-experts-say-heres-what-is\/#Experts_say_keto_diet_is_not_the_answer\" >Experts say keto diet is not the answer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mymedicplus.com\/blog\/keto-diet-isnt-the-answer-for-weight-loss-experts-say-heres-what-is\/#If_not_keto_diet_then_what\" >If not keto diet, then what?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mymedicplus.com\/blog\/keto-diet-isnt-the-answer-for-weight-loss-experts-say-heres-what-is\/#What_should_you_eat_to_lose_weight\" >What should you eat to lose weight?<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"gnt_ar_b_h2\"><span class=\"ez-toc-section\" id=\"First_of_all_what_is_keto\"><\/span>First of all, what is keto?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"gnt_ar_b_p\">Though there are slightly different versions of the ketogenic diet, it&#8217;s primarily based on a low intake of carbohydrates coupled with a high intake of fat and protein.\u00a0<\/p>\n<p class=\"gnt_ar_b_p\">Generally, this means people on the diet get\u00a070% to 80% of their daily calories from fat, about 20%\u00a0from protein and about 5%\u00a0from carbs.\u00a0<\/p>\n<p class=\"gnt_ar_b_p\">The decreased intake of carbs forces the body into the\u00a0state of ketosis,\u00a0in which fat becomes the main provider of fuel for the body.<\/p>\n<p class=\"gnt_ar_b_p\">Though similar, keto is\u00a0not the same as the Paleo and Atkins diets, which also feature low-carb routines.<\/p>\n<h2 class=\"gnt_ar_b_h2\"><span class=\"ez-toc-section\" id=\"Experts_say_keto_diet_is_not_the_answer\"><\/span>Experts say keto diet is not the answer<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"gnt_ar_b_p\">The diet has been\u00a0associated with effective weight loss, but it doesn&#8217;t necessarily get the approval from doctors.\u00a0<\/p>\n<p class=\"gnt_ar_b_p\">&#8220;I wouldn&#8217;t recommend the keto diet to anybody,&#8221; Jeffrey Mechanick, medical director at Mount Sinai Heart&#8217;s Marie-Jos\u00e9e and Henry R. Kravis Center for Clinical\u00a0Cardiovascular Health,\u00a0told USA TODAY.<\/p>\n<p class=\"gnt_ar_b_p\">When it comes to dissecting popular diets such as keto, doctors stress the importance\u00a0of knowing the difference between weight loss and genuine overall health.\u00a0<\/p>\n<p class=\"gnt_ar_b_p\">Reducing your intake of carbs, as the keto diet does, goes hand-in-hand with reducing intake of whole grains, fruits and some vegetables, which raises red flags for health professionals.\u00a0<\/p>\n<p class=\"gnt_ar_b_p\">&#8220;That&#8217;s where I\u00a0get a little concerned about the keto diet,&#8221; Vasanti Malik, adjunct assistant professor of Nutrition at the Harvard T.H. Chan School of Public Health, told USA TODAY.<\/p>\n<p class=\"gnt_ar_b_p\">&#8220;You want to be mindful, because these foods \u2013 whole grains, fruits and vegetables \u2013 carry a number of beneficial nutrients \u2013 vitamins, polyphenols, fiber \u2013 that have been shown time and time again to be beneficial for cardiometabolic health.&#8221;<\/p>\n<p class=\"gnt_ar_b_p\"><strong class=\"gnt_ar_b_al\">Fitness shaming:<\/strong>It&#8217;s keeping people from working out<\/p>\n<p class=\"gnt_ar_b_p\">As the keto diet essentially nixes the body&#8217;s intake of carbs, the body\u00a0searches for an alternative source of fuel. Before long, the body breaks\u00a0down fat,\u00a0muscle and tissues to sustain itself, Mechanick said.\u00a0<\/p>\n<p class=\"gnt_ar_b_p\">&#8220;In theory, the keto diet basically mimics starvation,&#8221; Mechanick said.\u00a0&#8220;If you don&#8217;t eat carbohydrates but you eat an excessive amount of fat and protein, you&#8217;re still going to waste tissue. Tissue is still going to burn off.&#8221;<\/p>\n<p class=\"gnt_ar_b_p\">Yes, you might experience weight loss on the keto diet,\u00a0but that might not actually be good for you, considering what you give\u00a0up.\u00a0<\/p>\n<p class=\"gnt_ar_b_p\">&#8220;I don&#8217;t feel particularly comfortable telling people to reduce intake of things that we know offer benefits for health,&#8221; Malik said.<\/p>\n<h2 class=\"gnt_ar_b_h2\"><span class=\"ez-toc-section\" id=\"If_not_keto_diet_then_what\"><\/span>If not keto diet, then what?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"gnt_ar_b_p\">Diet-driven people\u00a0might find this part hard to digest.<\/p>\n<p class=\"gnt_ar_b_p\">Doctors are moving away from what we traditionally think of as a &#8220;diet,&#8221; one with specific restrictions or calorie goals. Instead, they\u00a0promote\u00a0a healthier overall lifestyle.\u00a0<\/p>\n<p class=\"gnt_ar_b_p\">&#8220;The vernacular is changing,&#8221; Mechanick said. &#8220;We try not to even use the word &#8216;diet.&#8217; We try to use the phrase &#8216;eating pattern.'&#8221;<\/p>\n<p class=\"gnt_ar_b_p\">There&#8217;s a &#8220;rebound&#8221; issue with many fad diets such as keto, Malik said. You go on the diet, lose weight, but what happens after that? Most people struggle to stick with it.<\/p>\n<p class=\"gnt_ar_b_p\">&#8220;Without a realistic lifestyle change, the individual is going to regain the weight,&#8221; she said.\u00a0<\/p>\n<p class=\"gnt_ar_b_p\">The answer might not be a traditional &#8220;diet&#8221; at all,\u00a0but there are changes you can make to shed weight while leading a healthy and sustainable lifestyle.<\/p>\n<p class=\"gnt_ar_b_p\">The importance comes in the quality of the foods you eat, not necessarily the number of calories you consume, Malik said. She favors of eating patterns that don&#8217;t abide by a restrictive calorie count, because they generally help people stick with the pattern longer.\u00a0<\/p>\n<aside class=\"gnt_em gnt_em_cp\" aria-label=\"You may also be interested in\" data-c-cta=\"DIG DEEPER\">\n<div class=\"gnt_em_cp_cw\">\n<div class=\"gnt_em_cp_tw\">\n<h2 class=\"gnt_ar_b_h2\"><span class=\"ez-toc-section\" id=\"What_should_you_eat_to_lose_weight\"><\/span>What should you eat to lose weight?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"gnt_ar_b_p\">Mechanick recommends minimizing your intake of two types of carbs\u00a0\u2013 sugars and starches\u00a0\u2013 while boosting another: fiber.\u00a0High-fiber foods,\u00a0including vegetables, low-glycemic index fruits, beans and nuts, are instrumental to a healthy eating pattern, he said.<\/p>\n<p class=\"gnt_ar_b_p\">&#8220;If you can get it up to seven to 10 servings a day, that&#8217;s great,&#8221; he said.\u00a0&#8220;You can&#8217;t do that with the keto diet.&#8221;<\/p>\n<p class=\"gnt_ar_b_p\">Malik urges people trying to lose weight\u00a0to target foods\u00a0such as whole grains, fruits, vegetables and\u00a0nuts, while limiting saturated fat, added sugar and added sodium. Balance those practices with daily physical exercise, and you&#8217;ve established a solid base for weight loss and a healthy lifestyle.\u00a0Although\u00a0she argues against daily calorie counting, Malik urges caution about portion sizes \u2013 there&#8217;s no use in overeating. Avoid appetizers and\u00a0snacks in front of screens, and limit meals to one plate of food, the American Heart Association advises.<\/p>\n<p class=\"gnt_ar_b_p\">Losing weight has its benefits, both in a physical and mental sense. But when striving to eat well and hit the treadmill, don&#8217;t lose sight of what it means to be healthy.\u00a0<\/p>\n<p class=\"gnt_ar_b_p\">&#8220;People have to be content,&#8221;\u00a0Mechanick said.\u00a0&#8220;They have to be fulfilled. That&#8217;s what being healthy and productive\u00a0is, and that&#8217;s really the endpoint.&#8221;<\/p>\n<\/div>\n<\/div>\n<\/aside>\n\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":4133,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[2106,273,2288,139,301,476],"class_list":["post-4132","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss-gain","tag-floods","tag-health","tag-high-fat-diet","tag-keto-diet","tag-low-carb","tag-weight-loss"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Keto diet isn\u2019t the answer for weight loss, experts say. 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