A Dietitian’s Take On The Keto Diet | You Versus Food

A Dietitian’s Take On The Keto Diet | You Versus Food

August 3, 2019 4 By William Morgan


– People really want to cheat-o on keto,
but not with Cheetos because you can’t
have them on keto. (laughing)
Hi, I’m Tracy Lockwood Beckerman.
I’m a registered
dietitian in New York City
and it’s my job to help you
figure out what to eat and why.
Today we’re talking about the keto diet,
what it is, what it’s
supposed to accomplish,
and whether it’s proven by
science to actually work.
(lively music)
Simply put, the keto diet is characterized
as a very, very low carb,
moderate protein, high fat diet.
The purpose of this diet
is to switch our bodies
from using its preferred
fuel source, carbohydrates,
to using fat for energy.
You make a big change
to your metabolic state
and try to train your body to adapt.
First, there are components
of food called macronutrients.
Macronutrients are things
like carbohydrates,
fat and protein.
When consumed in appropriate quantities,
the body converts carbs into energy
to provide immediate fuel for your body.
If carbohydrates are not available,
fat will be the primary
energy source for the body.
When the body is deprived
of carbohydrates,
it will undergo a process
called beta oxidation,
which will facilitate ketosis.
Ketosis or ketogenesis
is the metabolic state
in which fat is broken
down to produce ketones
which are released into the blood
and provide energy for your body.
(lively music)
First, a disclaimer.
The research I reference
has mainly targeted
low carb diets, not
specifically the keto diet.
There has been research done on keto,
but it’s not over long periods of time.
So we can’t draw distinct
conclusions, but here we go.
The pros, high fat consumption,
think all the avocados,
increases your satiety which
can result in overall
fewer calories consumed.
Eating those high fat foods help
decrease appetite stimulating hormones
such as insulin and ghrelin.
Low consumption of carbs may
help control insulin sensitivity,
which results in balanced
blood sugar levels
and may help reduce your risk of diabetes.
Keto those carbs away!
Consuming healthy fats
with Omega-3 fatty acids
can improve mental mental performance.
A diet high in healthy fats can improve
your mood and keep it stabilized.
(lively music)
The biggest mistake you
can make on the keto diet
is overdoing it on your intake of fats.
Fats are recommended in the keto diet,
but going overboard on foods like bacon,
deli meats, sausage and
butter isn’t advised.
Those foods aren’t great
for overall heart health,
blood pressure or gut health.
In fact, this year,
research found that those
who followed the keto diet for six months
experienced unfavorable
changes in gut bacteria,
which can lead to long term GI issues,
plus a lot of the foods
you are allowed to eat
on the keto diet contains
high concentrations
of saturated fats, which can
raise your blood cholesterol.
You’re also at risk for
missing essential nutrients
on the keto diet such
as potassium, magnesium,
folic acid and beta carotene,
vitamins and minerals that are essential
for pregnancy, muscle
movement, heart contractions,
immunity, stress management, and more.
Then, there’s the keto
flu. (mimics coughing)
Ma, I got the keto flu.
It takes about one to two
weeks before you reach
a state of ketosis needed to experience
the benefits of the keto diet.
During the adaptation period,
dieters may experience
the unpleasant keto flu,
characterized by headache, bad breath,
caused by the build up
of metallic ketones,
whew, she must be on keto,
fatigue, muscle weakness,
poor sleep, moodiness, brain fog, nausea,
and constipation, woof.
(lively music)
Number one, eat whole
foods that are not filled
with saturated, ultra
processed or trans fats.
Yes, we know trans fats
are banned by the FDA,
but still, read your nutrition labels
because there are some
funky exceptions to the ban.
Focus on eating food such as fatty fish,
eggs, nuts and seeds,
healthy plant fats and oils,
avocado, low carb veggies,
grass fed meat and butter,
and unprocessed cheese.
Okay, thanks.
Number two, balance your fat
intake thorughout the day
rather than eating one fat heavy meal.
Number three, you can
easily fall out of ketosis
if you eat more carbs
than you’re allowed to
and then, guess what, you
have to start all over again
to get back into ketosis, no!
The keto diet is a commitment
and I wouldn’t recommend waffling on it.
Get it, waffles, carbs, eh?
Number four, don’t cop out
and eat ultra-processed,
keto-friendly brownies or other
tempting packaged goodies,
as they can be doing more harm
to your health than you may think.
Number five, ensure
adequate intakes of fiber,
vitamin B and minerals from other sources,
which are normally found in foods,
such as whole grains, that
are restricted in keto diet.
Number six, personalize your plan.
Not everyone’s the same
and you may need more
or less of a macro or micronutrient
to help you feel your best.
Number seven, if you are
thinking of doing this diet,
it’s important to talk
to a registered dietician
and your health care provider who knows
about your medical history
to discuss the pros
and cons before jumping
on the keto diet ship
and to avoid any major and
dangerous health pitfalls.
(lively music)
The fact that there’s limited research
on the overall sustainability
of the ketogetic diet
is what prevents many
registered dieticians
from recommending it universally.
Generally speaking, any diet that limits
an entire food group is a red flag,
and should not be started unless
there is a medical reason.
Such a restrictive diet
is generally unrealistic to keep up with.
Guys, there’s a reason that
one of the top questions
on Google is it okay to cheat on the keto?
Just like all diet trends,
this one, too, shall pass.
This one really should
pass faster. (laughing)
See you next time for another
episode of You Verses Food.
Although the keto diet
is pretty restrictive,
it won’t restrict you from subscribing
to Well + Good’s YouTube channel.
(lively music)
Keto schmeto, you outta here.