The ketogenic diet, or keto diet, has garnered attention for its weight-loss benefits and potential improvements in metabolic health. It involves drastically reducing carbohydrate intake while increasing fat consumption, forcing the body into a state of ketosis where it burns fat for fuel. This can lead to rapid weight loss, improved blood sugar control, and increased energy levels.
However, the keto diet also comes with drawbacks. It may result in nutrient deficiencies due to limited fruit, vegetable, and whole grain intake, potentially raising the risk of heart disease due to high saturated fat consumption, among other issues.
To find out why the keto diet may not be for everyone, we checked in with Lauren Mahesri, RDN, LD. Mahesri highlighted that one key reason this diet may cause more harm is the “unsustainable nature of the diet.” Read on to learn more.
Why The Keto Diet May Cause More Harm Than Good
Mahesri says, "Following the keto diet has been linked to reduced muscle mass, increased LDL cholesterol, and increased total cholesterol (as noted in this study). This is likely due to the high saturated fat content and minimal fiber intake. The restrictive nature of the diet also leads to frequent rebound weight gain when re-introducing carbohydrates."
She emphasizes the nutrients that might be lacking in a keto diet and points out the low fiber content.
"Key nutrient deficiencies that might arise when following a keto diet include thiamin, folate, vitamin A, vitamin E, vitamin B6, calcium, magnesium, iron, and potassium (as stated in this study). Arguably most important, a keto diet is very low in fiber. Fiber is critical in blood sugar management, gut health, and reducing risk for cardiovascular disease," she notes.
The Bottom Line
However, there are positive aspects of the keto diet, and Mahesri recommends adopting those benefits while discarding the potentially harmful elements.
"For those seeking weight loss or general health benefits, I recommend taking the "good parts" of keto (high protein and moderate carbohydrate) and adjusting the "bad side" (using lean protein instead of saturated fats and adding back in fiber). When we adjust keto in this way, your cardiovascular risk lowers, and you are more likely to lose weight in a sustainable way," she reveals. Noted!
