Kylie Thompson
ENG 1001-025
Research essay- Rough Draft 1
30 March 2020
What is Keto?
Introduction
Calling all those who have followed or attempted to follow the keto diet! What’s the hype? Is it really what people make it out to be? Is it really good for you? Is it long lasting? The keto diet is a very controversial issue within the health world. There are pros and cons to the keto diet and I’m excited to explore those throughout this essay. The keto diet is a low carb and high fat diet which sounds good to some but not all. Some believe we need carbohydrates in our diets to use as energy while others believe they can use fat as their primary energy source. Using fat as the main energy source speeds up weight loss. However, not everyone believes this is a healthy way to live. The keto diet has health benefits other than just weight loss. Doctors don’t typically recommend this diet because they don’t want you completely cutting out a food group. But some still choose this diet because it has the ability to prevent diseases/cancers, improve skin health, improve heart and brain function, and of course help you lose weight which is a lot of peoples’ goals. The keto diet is definitely attainable and achievable as long as you stick to it strictly. Some foods and beverages that are allowed on this diet include seafood, low carb vegetables, cheese, avocados, meat and poultry, eggs, coconut oil, olive oil, butter, cream, Greek yogurt, cottage cheese, nuts and seeds, berries, olives, dark chocolate, cocoa powder, and unsweetened coffee and tea. This is just a little snapshot of what I will continue to talk about within the rest of my essay. Dietitians should promote this diet as a beneficial and efficient way to lose weight fast. Dietitians should not promote the keto diet as long term, only short term. Finally, I believe dietitians should promote the keto diet for reasons other than just weight loss. Like I said, my purpose of writing this article is to weigh the pros and cons of this diet so that those who are interested have a better understanding before beginning this process. I also want to find more information about what the keto diet is and gather other people’s opinions on it. This diet is so significant right now because it seems to be the latest fad in the nutrition world.
Main argument 1
Dietitians should promote the keto diet as an easy and efficient way to lose weight. If people who have gone on the keto diet, and if they have lost weight quickly, then the keto diet is a beneficial and efficient way to lose weight fast. “There are several reasons why keto is more efficient than a low-fat diet, including increased protein intake. Higher protein intake is advantageous for weight reduction and metabolic health” (18 Reasons). When you are on the keto diet, your body switches from running on the carbohydrate glucose to strictly fats. People lose weight so fast on this diet because they are burning fat 24/7! “The reduction in carb intake puts your body in a metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy” (Eenfeldt). This state of ketosis has the benefit of fasting, without doing it for a long period of time. “Fat burning is significantly increased, while insulin – the fat-storing hormone – levels drop greatly. This appears to make it far easier for body fat loss to occur, without hunger” (Eenfeldt). “Once the body enters ketosis and starts to burn ketones for fuel, most ketogenic dieters will experience increased energy levels and decreased appetite. This leads to the consumption of fewer calories, resulting in more weight loss” (How to). During the first week on keto, most people lose between 2-10lbs. “This is unrivaled by any other diet, but it is also not all coming from fat. In fact, most of this weight loss is the result of the body shedding the extra water weight it was holding on to as a consequence of carbohydrate consumption” (How to). I think this diet keeps people motivated due to the fact that they’re losing weight so fast. They just want to continue to lose and get healthier! Multiple studies have shown that low carb and keto diets result in effective weight loss compared to other diets. The recommendation of using the keto diet for fast weight loss affects the profession and its goals in a couple ways. I think dietitians will have more success with their patients by promoting this diet. Their patients will lose weight fast, thus encouraging them to lose more and more until they reach their goals! I believe this will also encourage dietitian’s patients to live overall healthier lives. This diet pretty much forces dietitians to stay up to date with the latest research because there is still some that we don’t know about the keto diet. Overall, taking the keto route is perfect if you’re looking to lose weight fast! Since people can lose weight extremely fast on this diet, I would not do it long term and I think some dietitians would agree.
Main argument 2
Dietitians should not promote the keto diet as long term, only short term. If people have used the keto diet long term, and if they have experienced negative effects, then the keto diet is only meant to be used short term. “While the research is exciting, there’s very little evidence to show that this type of eating is effective — or safe — over the long term for anything other than epilepsy” (The Truth). Low carbohydrate diets, like the keto diet can cause some side effects including constipation, headaches, bad breath, etc. Also, this diet is extremely strict on what you can and cannot eat. It’s easy to miss out on healthy foods, making it difficult to meet nutrient needs. This diet is, “…the high fat content — and especially the high level of unhealthy saturated fat — combined with limits on nutrient-rich fruits, veggies and grains is a concern for long-term heart health” (The Truth). “Low-carb diets could lead to vitamin or mineral deficiencies” (MacMillan). This diet can possibly damage people’s blood vessels as well. “In a recent study published in Nutrients, they found that indulging in a high-sugar treat (like a large bottle of soda) while on a high-fat, low-carb diet can actually damage blood vessels” (MacMillan). Too much fat in someone’s diet can put them at risk for a chronic disease. “Dr. Heymsfield said he recommends a few things to people who try the ketogenic diet. He suggests limiting foods high in saturated fat like butter, meat and cheese and focusing on foods with unsaturated fats like olive oil, seafood, nuts, chicken and avocado. Consult a dietitian or doctor for their guidance, he said, and ask yourself if you are willing to commit to the diet for the long term” (O’connor). Again, this is a long-term affect and why it is so crucial to keep it short term. Recommending patients to only do the keto short term could impact the dietetic profession in one important way. Keeping this diet short term will ultimately keep patients healthier in the long run. This will make it easier on both the dietitian and patient. Not only will keeping this diet short term benefit patient’s but it may also help them with other health issues!
Main argument 3
Dietitians should promote the keto diet for reasons other than just weight loss. If people have lost weight on the keto diet, and if they have had other health benefits, then the keto diet should be promoted for more than just weight loss. Low carb diets like the keto diet have the tendency to reduce appetite. “Studies consistently show that when people cut carbs and eat more protein and fat, they end up eating far fewer calories” (Gunnars). “Low-carb diets are very effective at lowering blood triglycerides, which are fat molecules that increase your risk of heart disease” (Gunnars). By eating more fat and less carbs on this diet, there is an increase in High-Density Lipoprotein (good cholesterol). This diet reduced blood sugar and insulin levels to prevent or even cure type 2 diabetes. “Cutting carbs leads to a significant reduction in blood pressure, which should reduce your risk of many common diseases” (Gunnars). Keto can reverse the symptoms of a serious condition called metabolic syndrome. Metabolic syndrome increases the risk of heart disease and type 2 diabetes. “Low-carb and keto diets have proven beneficial in treating epilepsy in children and are being studied for their effects on other brain conditions” (Gunnars). “Here, 10 unexpected changes people following a keto diet plan might see” (Holland). Energy levels increase, anxiety and depression diminish, the liver gets healthier, cravings diminish, and brain function improves. Spreading the word about the benefits of this diet will ultimately increase patients’ overall health which is a primary goal of the dietetic community. This will keep clients more engaged in their overall health and wellbeing. Even though there so many benefits to this diet, some people are still not convinced.
Refutation
Opposing views claim that you cannot lose weight fast on the keto diet. The keto diet is very strict on what you can and cannot eat so I understand why people claim this. Of course there are situations where the keto diet does not work for some people; however, they may not be following the diet correctly and that’s why they aren’t getting the results they hoped for. There are a few reasons why someone is not losing weight on keto. The individual’s body may not be in the state of ketosis. “You’ll only truly know whether you’re in a ketogenic state when you test your ketone levels” (Godinez). You can test ketone levels through urine, blood, or breath testing. People may not be eating satiating meals, leaving them hungry and more like to crave. Even though this diet is high fat and low carb, it’s possible to eat too much fat. “Fats contain more than twice the amount of calories as carbs or proteins, so it’s crucial you count how many grams of fat you’re eating and remain mindful of your fat intake” (Godinez). It is true that the keto diet can be long lasting and attainable, but is it safe? “So far, there has been no evidence to indicate any danger in the long-term ketogenic diet” (Agida). However, there has been evidence that it could lead to micronutrient deficiencies. This makes since because you are limited to the foods you can eat. If one decides to take on keto long term, they won’t ever be able to relax or take a break from the diet. Since this diet is so strict, weight gain may occur if one slacks off. This diet is high fat and that is not necessarily good for our health. “Health experts worry about how a long-term keto-style diet can affect the heart and arteries” (MacMillan). Some say the keto diet is strictly for weight loss; however, there are a ton of other health benefits. Keto plays a role in disease prevention/treatment, seizure control, cancer prevention, decreases inflammation, increases energy, improves sleep, helps kidney function, battles neurologic and metabolic disorders, and much more. Therefore, these counterarguments are not enough to change my opinion on the keto diet. This diet is a beneficial and effective way to lose weight fast, should only be used short term, and has tons of health benefits!
Conclusion
I believe that all dietitians should promote this diet as a beneficial and efficient way to lose weight fast. Dietitians should not promote the keto diet as long term, only short term. Finally, I believe dietitians should promote the keto diet for reasons other than just weight loss. Anyone who is interested in keto should take a look at all of the pros and cons before beginning. “You’ve heard this from us before, but seriously, please check with your doctor before going keto. And if you do decide to give it a try, it would be wise to work with a nutritionist to craft the most well-rounded version of the diet possible” (Glazier). I completely agree with this statement and would recommend it to anyone and everyone. In conclusion, the keto diet is an excellent way to lose weight fast and benefit your overall health! Good luck!
Works Cited
Agida, Tony. “Shocking News: Is Keto Sustainable Long Term?” INQUIRER.net USA, 27 June 2019, usa.inquirer.net/33067/shocking-news-is-keto-sustainable-long-term.
Eenfeldt, Andreas. “A Ketogenic Diet for Beginners: The #1 Keto Guide.” Diet Doctor, Diet Doctor, 27 June 2016, www.dietdoctor.com/low-carb/keto.
Glazier, Eve, et al. “Ask the Doctors: Consult with a Physician before Going on Keto Diet.” Spokesman.com, The Spokesman-Review, 5 Mar. 2018, http://www.spokesman.com/stories/2018/mar/10/ask-the-doctors-consult-with-a-physician-before-go/.
Godinez, Brenda, et al. “Not Losing Weight on Keto? Here Are 10 Reasons Why.” Perfect Keto, 11 Mar. 2020, perfectketo.com/not-losing-weight-keto/.
Gunnars, Kris. “10 Health Benefits of Low-Carb and Ketogenic Diets.” Healthline, Healthline Media, 20 Nov. 2018, www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets#section1.
Holland, Kimberly. “10 Unexpected Health Benefits of the Keto Diet.” Reader’s Digest, http://www.rd.com/health/healthy-eating/benefits-keto-diet/.
“How to Lose Weight on a Ketogenic Diet.” Ruled Me, 13 Sept. 2019, http://www.ruled.me/how-to-lose-weight-ketogenic-diet/.
MacMillan, Amanda. “5 Long-Term Health Risks of Going Keto.” Health.com, 27 Mar. 2019, www.health.com/weight-loss/keto-long-term.
O’connor, Anahad. “The Keto Diet Is Popular, but Is It Good for You?” The New York Times, The New York Times, 20 Aug. 2019, http://www.nytimes.com/2019/08/20/well/eat/the-keto-diet-is-popular-but-is-it-good-for-you.html.
“The Truth behind the Most Popular Diet Trends of the Moment.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 24 Apr. 2019, www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/the-truth-behind-the-most-popular-diet-trends-of-the-moment/art-20390062.
“18 Reasons Why the Keto Diet Can Help You Lose Weight and Burn Fat.” Vitagene, 18 Nov. 2019, vitagene.com/blog/keto-diet/.
Kylie Thompson 