Is the Ketogenic Diet Your Key To Weight Loss Success?
You have probably heard people promoting the
ketogenic diet for weight loss.
In this video, I’ll be weighing in on the
science behind this diet as well as provide
you with my professional perspective on this
new weight loss craze.
First, let me explain to you ketosis.
Our bodies use carbohydrates as the preferred
energy source for our brains.
When you digest carbohydrates, they are broken
down to glucose.
On the other hand, when you significantly
cut your carbohydrates intake, your are starving
your body of glucose.
As a result, it has to use fat and protein
When your body digests fat and protein, it
produces ketones, which are the closest substitute
for glucose that our bodies can use.
When your body switches from using carbohydrates
to fats and proteins for energy, this is called
High levels of ketones can be dangerous and
cause dehydration or even a change in the
chemical balance in your blood.
The ketogenic diet recommends less than 50
grams of carbohydrates per day.
This is less than 10% of your daily calories
The remaining calories come from proteins
There is evidence that a ketogenic diet benefits
people that suffer from seizures; however,
these individuals are followed closely by
a physician to be monitored for safety.
Research studies are looking into the effects
of a ketogenic diet with type 2 diabetes or
heart disease as well as neurological disorders
such as multiple sclerosis, Alzheimer’s, and
However, more research needs to be done before
the ketogenic diet can be recommended to prevent
or treat these conditions.
It’s important to note that ketogenic diets
are not recommended for weight loss.
In fact, research studies continue to support
that a moderate reduction in calories with
a balanced plan is far superior to a low carbohydrate
or low-fat diet for weight loss.
My recommendations for healthy weight loss
With this in mind, here are my top 3 dietitian
tips for sustainable and healthy weight loss.
1) Cutting major food groups equals cutting
For example, complex carbohydrates are rich
with fiber, important B vitamins, prebiotics,
You can’t get the same benefits from fortified
foods and supplements.
Therefore, choosing nutrient-dense options
is always better than restricting.
For carbohydrates – choose whole grains,
fruits, and vegetables.
For fats – choose healthy unsaturated options.
For proteins – choose lean and plant proteins.
2) Drastic changes are not sustainable
Most diets that help you lose weight fast
have high failure rates because they are really
difficult to follow long term.
Personally, I would not want to live without
my occasional pizza, french fries, and cupcakes!
Labeling these foods as “off limits” leads
to feelings of guilt, shame, and failure.
Following diets this way leads to negative
body image and more dissatisfaction.
Instead, enjoy the foods you love in the right
amount with portion control.
3) Balance is the key to success
The USDA recommends evenly distributing calories
with 45-65% from carbohydrates, 10-30% from
protein, and 25-35% from fat with appropriate
calories for your activity level.
Lifestyle changes instead of diets, like portion
control and healthy substitutions, are the
key to achieving your lifelong health goals.
Overall, quick fixes and fad diets are not
As a result, I highly recommend you meet with
your registered dietitian to discuss a dietary
plan that will work best for you!