Keto Diet Guide: Benefits, Risks, and Expert Advice for Weight Loss

Confused about the keto diet? You're not alone. This comprehensive guide, brought to you by Northwestern Medicine experts, cuts through the hype to provide a balanced view of the ketogenic diet, exploring its potential benefits and significant drawbacks.

What is the Keto Diet and How Does it Work?

The ketogenic diet, around since the 1920s, was initially used to treat epilepsy in children. Now, it's a popular weight-loss strategy. So, how does it work?

• Very Low Carb: Only 5% of your daily calories come from carbohydrates like non-starchy vegetables. This means no grains, beans, most fruits, or starchy veggies.
• Moderate Protein: About 20% of your calories come from sources like meat, eggs, and cheese.
• High Fat: A whopping 75% of your calories come from fats like oils, nuts, butter, and avocados.

The goal is to force your body into ketosis, where it burns fat for fuel instead of glucose. According to Richelle Gomez, MS, RDN, LDN, Northwestern Medicine McHenry Hospital, it takes about three weeks of strict carb restriction to enter ketosis.

Keto Diet Benefits: Is it Right for You?

What are the potential advantages of following a keto diet? Here's what the experts say:

• Weight Loss: Some people experience weight loss due to ketosis and reduced calorie intake from eliminating entire food groups.
• Reduced Hunger: High-fat foods take longer to digest, potentially leading to feelings of fullness and reduced hunger.
• Enjoyable Foods: The keto diet allows for consumption of high-fat foods like red meat, cheese, and nuts that many find satisfying.
• Medical Applications: Keto can reduce seizures in children with epilepsy. It's also being studied for neurological disorders, but more research is needed.

Keto Diet Risks: What You Need to Know Before Starting

While the keto diet may seem appealing, several potential drawbacks should be considered. Is the Keto diet safe?

• Sustainability Issues: The restrictive nature of the keto diet makes it difficult for many to maintain long-term.
• Yo-Yo Dieting: Kameswari Maganti, MD, Northwestern Medicine Bluhm Cardiovascular Institute, warns that keto can lead to yo-yo dieting, increasing mortality risk.
• Nutrient Deficiencies: Restricting fruits, vegetables, and whole grains can lead to deficiencies in essential vitamins, minerals, and fiber. "Because the keto diet is so restricted, you’re not receiving the nutrients — vitamins, minerals, fibers — that you get from fresh fruits, legumes, vegetables and whole grains,” says Dr. Ring.
• "Keto Flu": Many experience fatigue, brain fog, and constipation (due to lack of fiber) when starting keto.
• Heart Health Concerns: High saturated fat intake can increase cardiovascular disease risk. Dr. Maganti notes that they often see increased blood lipids in keto dieters within weeks. The American Heart Association recommends limiting saturated fat to 5-6% of daily calories.
• Kidney Problems: Dr. Maganti cautions that the keto diet can increase the risk of kidney problems, potentially requiring dialysis, due to the extra ketones the kidneys must process.
• Dehydration: Eliminating glycogen, which holds water, can lead to dehydration.
• Food Obsession: Constant tracking and micromanaging food intake can disconnect you from your body's natural hunger cues, potentially leading to psychological distress and binge eating.

Healthier Alternatives to the Keto Diet for Long-Term Weight Loss

Experts at Northwestern Medicine recommend balanced approaches for sustainable weight loss:

• Mediterranean Diet: Focuses on fruits, vegetables, whole grains, lean protein, and healthy fats.
• Intermittent Fasting: Can offer some benefits of ketosis while allowing for a more varied diet.
• Small, Sustainable Changes: Focus on moderation and finding ways to enjoy your favorite foods without overindulging, according to Richelle Gomez.

The Bottom Line: Is the Keto Diet Right for You?

Before making drastic dietary changes, consult your physician or a registered dietitian. They can help you determine if the keto diet is appropriate for your individual health needs and goals.