Do You Keto?
The ketogenic diet (keto for short) burst on the diet scene about 10 years ago. It’s been a trending topic on social media and from nutrition influencers ever since. You may have heard of keto, and you may have even followed it. But did you know the ketogenic diet has been around since the early 1900s as a therapeutic diet for epilepsy? It’s true.
Let’s take a closer look at this diet trend so you can decide whether or not it’s a good fit for you.
What is the Keto Diet?
The ketogenic diet is a dietary pattern that is high in fat, moderate in protein, and low in carbohydrates. As with any diet, the keto diet has a range depending on how it is interpreted by the user and their goals.
A ketogenic diet for a child with epilepsy, for example, would be the strictest version of the diet. When using keto for other reasons, such as for weight loss, the macronutrient percentages can vary.
To give a little background, it’s important to know the context to stick to a ketogenic diet. The recommended amounts of macronutrients (macros) per day are given in percentages and are called the Acceptable Macronutrient Distribution Range (AMDR). The AMDRs are manipulated when following the keto diet. See the differences below from the AMDRs to a general non-therapeutic ketogenic dietary pattern.
Is Keto Healthy?
The ultimate goal of the keto diet is to change how your body uses energy. Instead of metabolizing glucose from carbohydrates as the primary source of energy, the body enters an altered state called ketosis. In ketosis, the body produces ketone bodies from excess fat and limited carbohydrates, which are then used as the primary energy source.
The number of research studies on the ketogenic diet has increased over the last 10 years, thanks to its popularity as a weight loss diet. There are positive, negative, and inconclusive findings from the overall conclusions regarding the keto diet.
Pros of the Keto Diet:
Weight Loss: The ketogenic diet has been shown to be effective in inducing weight loss in the short term. It’s important to note, however, much of the immediate weight loss is due to the keto diet's large diuretic effect and potential muscle loss.
Cons of the Keto Diet:
Sustainability: Maintaining a true ketogenic diet for long periods of time is challenging. There are limited options to maintain a healthy diet, so often a ketogenic diet morphs into a high protein diet to make it easier to sustain.
Long-Term Health Effects: Long-term studies on the ketogenic diet are lacking. Some weight loss studies have indicated that much of the initial weight loss is regained when the ketogenic diet is stopped and higher amounts of carbohydrates are added back into the diet. There are also concerns about an increased risk of kidney stones and increased LDL (bad) cholesterol, which can raise the risk of heart disease. Be mindful of these long-term effects before you decide to adopt a keto diet.
Nutrient Deficiencies: Maintaining a high-fat, low-carbohydrate diet makes it difficult to eat the daily recommended number of fruit and vegetable servings. This means that individuals following this diet may fall short on vitamin C, B vitamins, and fiber. You may need to supplement these essential nutrients in order to stay healthy on a keto diet.
Keto For Athletes
There is much published research on the effects of the ketogenic diet on performance in endurance exercise and resistance training. The International Society of Sports Nutrition has concluded in its official 2024 position statement that ketogenic diets do not have a beneficial effect on athletic performance and may, in fact, have detrimental effects. If you’re an athlete considering the ketogenic diet, please consult your physician and coach to ensure it’s the right diet for you.
The Bottom Line
The ketogenic diet can be followed healthfully for a short period of time, and body composition changes may result from it. It is not known, however, if there is a health benefit or consequence from long-term adherence to the ketogenic eating pattern. The absence of an abundance of healthy carbohydrates, long-term sustainability, and potential negative health effects are all downsides to the diet, which should prompt a discussion with your primary care health professional to see if it’s a good fit for you.
Want to level up your nutrition game? Join the Nutrition Group in the Team RWB app to connect with service members from all branches and eras. They share recipes, tips, and information. They also provide support as you work to achieve your fitness goals.
Sarah Pflugradt is a registered dietitian with a specialization in human performance. She is an Air Force vet, a military spouse, and a health promotion professor at American University in Washington D.C. She spends her free time cooking, writing, and watching her 3 kids compete in sports.
