Posted by Liz Trondsen
In the first and second part of our Keto diet series, we explained the basics of Keto diet, nutritional information, and how the diet helps with weight loss. For those who missed the first two blogs in the series, the Ketogenic diet is a high-fat, low-carbohydrate, and moderate protein diet. In the third part, our nutritionist highlights the benefits of Keto diet.
It is true that most people who follow the Keto diet experience weight loss. There are many benefits to losing weight such as improved glycemic control for people with diabetes, reduction in cholesterol levels, and blood pressure.
Many people with diabetes express interest in the low carbohydrate aspect of this diet. In 2018 the American Diabetes Association (ADA) published a consensus report1 that states, “There is no single ratio of carbohydrate, proteins, and fat intake that is optimal for every person with type 2 diabetes. Low-carbohydrate diets (less than 26% of total energy) produce substantial reductions in HbA1c—which reflects the average blood sugar level in the body over 2-3 months periods—at 3 months and 6 months, with diminishing effects at 12 and 24 months; no benefit of moderate carbohydrate restriction (26–45%) was observed.”
Most professionals agree, however, that the Keto diet is not recommended for patients with renal or liver disease, and pregnant or breastfeeding mothers. Experts believe that this diet is not ideal for individuals engaging in high levels of physical activity, such as athletes or for people looking to build significant muscle. Research into Keto diet, fitness and athletics is severely lacking. At this time, recommendations are based on current knowledge of nutrition and muscle-building. There is a strong possibility of muscle loss while following the Keto diet. Although, careful attention to the quantity of protein consumed may prevent this, especially if weight training exercise is included. If the goal is to gain a significant amount of muscle, there is currently insufficient evidence to suggest that the Keto diet will support this goal. Higher amounts of protein—than permitted on the Keto diet—are recommended. However, you must control the fat and calorie intake as over-consumption can lead to possible weight gain.
While Keto diet has numerous health benefits, it is also important to understand the long-term impact and any negative consequences. In the fourth, and final, part of our blog series we will highlight some key long-term consequences of this diet which will help you decide if this is the right diet for you. So, stay tuned!
1American Diabetes Association. New Consensus Report from the American Diabetes Association® (ADA) and the European Association for the Study of Diabetes (EASD) Calls for Paradigm Shift to Patient-Centered Care for Type 2 Diabetes. http://www.diabetes.org/newsroom/press-releases/2018/consensus-report-ada-easd-type-2-diabetes.html. Published October 05, 2018. Accessed July 08, 2019.