Why This Dietitian Is Completely Against the Keto Diet
The keto diet is taking the fad diet arena by storm. Folks are turning to the diet as a means of weight loss, and some believe that it can also help with a slew of health conditions. But even though you may know someone who swears by it, as a dietitian focused on healthy, delicious food, I've never been able to condone such an extreme diet (whether used as a way of life or as a timebound diet to "reset"). (Related: Is the Keto Diet Bad for You?)
Here's a dive into this high fat and virtually carb- and sugar-free diet, and why I am just *not* a fan.
It takes the enjoyment out of food.
To me, food is fuel but it should also be enjoyed. I just can't get past the fact that many keto recipes (and I've developed many) don't leave me satisfied-and all the substitutes and high-fat ingredients tend to give me (and clients) a stomachache. The keto diet is more like feeding the body "medicine" to trigger a process (ketosis-using fat as fuel instead of carbs) than it is about the enjoyment of it.
But it's not just the flavor factor. This high-fat, moderate-protein, and very low-carb diet (which is usually broken down as 70 to 75 percent fat, 20 to 25 percent protein, and 5 to 10 percent carbs) can actually leave you feeling physically ill, especially in the beginning. After a week or two on the diet you will enter full ketosis. But until you get there, symptoms like extreme fatigue (the feeling like you can't get out of bed) and the keto "flu" may occur. The keto "flu" is the time where your body is adapting to using ketones as energy, which can leave you feeling nauseated, with headaches, and a foggy head.
It sets you up for failure.
To maintain ketosis, you must continue to eat a very low-carb diet. While every person's threshold for carbs slightly differs (which you figure out as you go along), this diet simply leaves no room for flexibility-it's a plan that you must stick to without fail. (No 80/20 balance here!)
This can be tough for folks who need a "cheat" day, but it can also take a mental toll on the dieter. In a usual diet plan when you go off of it for a day or two, you just get right back in the saddle and start again. With keto it's more than that: You need to start from scratch to get yourself back into ketosis, which can take a few days or weeks. This can really make you feel bad about yourself and take a psychological toll on your well-being and self-worth. (Related: Why You Should Give Up Restrictive Dieting Once and for All)
It makes cooking really difficult.
If you're a protein-lover, you may think this diet is for you considering all the other foods that are eliminated. But the diet requires that protein make up 20 to 25 percent of total calories-so eating too many eggs or chicken breasts can make you top this protein amount pretty easily. (Related: 8 Common Keto Diet Mistakes You Could Be Getting Wrong)
And say goodbye to eating all the low-carb veggies that you want-because every gram of carbs count and have to be tallied or again, you'll fall out of ketosis. Most keto recipes have no more than 8 grams of carbs per serving (and even things like dried herbs can add 1 or 2 grams of carbs).
Bottom line: If you don't measure and calculate exactly each food and ingredient, you won't be able to get into ketosis or maintain it. And who wants to be sitting around measuring and counting everything? Again, this diet really takes the enjoyment out of cooking and eating. (Related: I Had Keto Meals Delivered to See If Sticking to the Diet Was Any Easier)
It leaves you short on nutrients.
Many have lost weight on the keto diet-but that is no surprise. If you're cutting out processed foods and limiting your carbs and protein, it's really tough to eat fat on its own. Think olive oil or butter-how much can you really take in? Those on ketosis do experience a decreased appetite due to higher amounts of ketones in the blood, which can also enable weight loss. But that doesn't mean you're doing it healthfully.
The reason you eat a balanced diet, which includes fruits, vegetables, dairy, protein, grains, legumes, nuts, and seeds, is to get a variety of nutrients your body needs to stay healthy. You can do so on a lower calorie diet *and* successfully lose weight. However, on the keto diet, grains, legumes, and fruit are pretty much eliminated (berries, watermelon, and apples are allowed sparingly). These food groups provide a ton of nutrients including fiber, phytonutrients, and antioxidants like vitamins A and C. Keto dieters are also known to have constipation because of the lack of fiber in their diet. (FYI, here are the supplements you should take if you're on the keto diet.)
There are also issues with electrolytes including sodium, potassium, and magnesium. During ketosis, your kidneys excrete more sodium and water, which can lead to dehydration. Plus, the lack of glycogen (or stored glucose) means that the body is storing less water. This is why drinking lots of fluids is important while on keto, and why you need to add lots of sodium to dishes.
There are no long-term studies of what happens to the kidneys, or to the body in general, if you stay in ketosis for a long period of time, or even if you choose to go on and off the diet in cycles. (Related: More Science Suggests the Keto Diet Isn't Really Healthy In the Long Run)
Here's the bottom line.
With all the side effects and complications this diet has, I'm truly surprised by the popularity it has gained-it's just so darn unhealthy and unappetizing in so many ways. (Not to mention the fact that it's tough to get into ketosis, meaning many people don't even truly accomplish it.)
For clients who want to clean up their eating, I'll recommend a balanced, nutritious diet over a restrictive, potentially dangerous one filled with red flags any day.
Comments (39)
I went into ketosis with zero “keto flu”. I drank 1 or 2 electrolyte water per day and nibbles almonds between meals if I start to feel the slightest bit wonky and it went away.
Years ago, I had to wean myself off of Hydrocodone….no comparison.
Constipated…eat chia seeds…a wonderful source of fiber.
Missing yummy sweets…try Bocha Sweet, I can’t tell the difference in sugar and it’s healthy.
Read Morebochasweet.com
Oh, and that keto flu everyone so scared about? You should see a heroin attic’s detoxing from heroin. It is not unlike detoxing from sugar. It is really bad. You do have to replace your electrolytes. It is one of the most important ways to combat the keto flu. But kicking sugar is such an emotional detox that people would rather keep their sugar, their choice of drug, than to make the health change. I have had lung cancer patients that have told me they will never stop smoking. Okay. It’s your life and no one can choose how you live it.
Read MoreI went into Ketosis with no Keto Flu. I drank atleast one electrolyte water a day and nibbled on smoked almonds if I began to feel wonky between meals.
I went into Ketosis with no Keto Flu. I drank atleast one electrolyte water a day and nibbled on smoked almonds if I began to feel wonky between meals.
Oh, and that keto flu everyone so scared about? You should see a heroin attic’s detoxing from heroin. It is not unlike detoxing from sugar. It is really bad. You do have to replace your electrolytes. It is one of the most important ways to combat the keto flu. But kicking sugar is such an emotional detox that people would rather keep their sugar, their choice of drug, than to make the health change. I have had lung cancer patients that have told me they will never stop smoking. Okay. It’s your life and no one can choose how you live it.
Read MoreUnbelievable. This is written by a “dietitian”? While in nursing school, I realized the brainwashing of dietitians am day how they educated on the food pyramid. It is probably how we keep patients in hospitals and how big pharma makes $$$. You can make a lot of money off people who want to stop being fat and sick. This article pushes the agenda. As a nurse, I have seen my diabetic patients the kick sugar addiction and are no longer on anti-diabetic meds and their A1C is beautiful and their neuropathic pain and disease progress back to health. If we can stop people from losing eyesight or having to have amputations, why would we lie to them? It’s shameful to call yourself a dietitian and push the carb lie. Please, people, educate yourselves. Don’t rely on these “experts” or you wind up with your health compromised. You have a poor quality of life when you have poor health. No money in the world can make it better if you don’t choose to eat for health. Good resources are movies like “The Magic Pill” (on Netflix) and “That Sugar Film” (on YouTube) are good ways to understand this lifestyle change. Dr. Michael Van does great education ( https://youtu.be/O-fuPaB2wQo ) on Keto and intermittent fasting (an old idea and found in main religions).
Read MoreUnbelievable. This is written by a “dietitian”? While in nursing school, I realized the brainwashing of dietitians am day how they educated on the food pyramid. It is probably how we keep patients in hospitals and how big pharma makes $$$. You can make a lot of money off people who want to stop being fat and sick. This article pushes the agenda. As a nurse, I have seen my diabetic patients the kick sugar addiction and are no longer on anti-diabetic meds and their A1C is beautiful and their neuropathic pain and disease progress back to health. If we can stop people from losing eyesight or having to have amputations, why would we lie to them? It’s shameful to call yourself a dietitian and push the carb lie. Please, people, educate yourselves. Don’t rely on these “experts” or you wind up with your health compromised. You have a poor quality of life when you have poor health. No money in the world can make it better if you don’t choose to eat for health. Good resources are movies like “The Magic Pill” (on Netflix) and “That Sugar Film” (on YouTube) are good ways to understand this lifestyle change. Dr. Michael Van does great education ( https://youtu.be/O-fuPaB2wQo ) on Keto and intermittent fasting (an old idea and found in main religions).
Read MoreOh I'm sorry that you need to over-gorge yourself on food to feel satisfied and stuff your body with carbs. I personally will stick with my lifestyle. I also 'love' how you call it a 'fad'. If you honestly think it's a fad, then I'm not sure what anyone could ever tell you to educate you, because your time as a dietitian has done you very little. If you are eating lard and sticks of butter, then yes, you will get a stomachache, but humans have been naturally programmed and developed to be fat and protein fueled instead of carb based. Personally, I like that I'm no longer overweight, pre-diabetic, and I'm happier and healthier than I have ever been. It is the only 'diet' I have ever been able to stay on without the binging and bringing about self-hatred. If you, yourself, a nutrition/dietitian, cannot figure out how to make a balanced and fulfilling meal that complies with Keto, then maybe it's because you could use some cooking classes. Also, if you can't even find your own ketogenic-carb limit, you should probably just ask for a refund for your 'degree'.
Read MoreIf you can't disagree with someone without being completely nasty, maybe you should go eat a bagel, or something?
This article is NOT false. I do find it amazing how often Dietician's who are professional at what they do gets attacked by these Keto Lovers. Any negative thing you say about their precious little diet creates a hate that is so unbenigned it's spiteful. Doesn't surprise me that many more Doctors and other Dieticians don't speak their truth also in fear of getting attacked daily. Very Courageous women and I am honored to be on her side as a fear of long term issues with the Keto diet. As an employee in the Renal business for over 20 years I have devoted lots of studies toward Kidney functions and problems that cause it's failures. I have met some of the finest dieticians on the planet and have yet to find one that supports the Keto diet. So have I tried it ? You bet and I quit it after two weeks from getting sicker than the just the Keto Flu. You guys can have it and I'm staying with Toby on this one. Please don't stop writing about the truth and what can happen in long term situations because as of right now the long term effects just aren't there. I do hope the ones that retain the Keto diet accomplish their goals and have a long and everlasting life.
Read MoreI am so glad to read these comments. This article is false. I deal with constipation if I'm not on the diet. I hate to say I have gone 5 days. But on the Keto diet, I do nvm t have that problem. And you can cheat. Just spend the next day with a fat increase. I tried to eat just by calorie counting and all the processed foods I was eating was making me bloated and sick. Now I have energy, and feel great again. I am very disappointed in this article and I have a subscription to Shape have loved the magazine. But if this nutritionist who has not done full research, we need to have someone like Dr Berg do an article. It's only fair. I'm hypoglycemic too!
Read MoreThis is a socially irresponsible puff piece. Literally none of your headers are accurate. At least, they aren't objectively accurate. If you don't enjoy eating keto, then don't, but don't parade your brash opinion around as if it holds up to science.
Read MoreShame on Shape for allowing this opinionated article missing factual representation.
Read MoreWell said. What a SHAME indeed. Just need to replace P with M in shape!
Don't bother wasting your time on this "Fake News". Obviously funded by the sugar industry.
Read Moreyou are right.
I have worked in healthcare for over 20 years as a Speech Pathologist and it's this type of misinformation that keeps my job! The food that is served(an overseen by dieticians) at hospitals and rehab centers is horrible! A meal will be French fries, canned carrots, a white roll and a piece of overcooked mystery meat. I've even seen these types of meal for patients with diabetes and they have to come to me to say they don't want rice or bread. It is no wonder people in hospitals conditions get worse! I had a patient recently who had a stroke, in his early 50s. If you just looked at him you could tell he was physically active. He told me how upset he was because he thought he was eating right--he was a vegetarian. When he told me the things he would eat--all carbs. I also have so many patients from different foreign countries that also end up having a stroke and the first thing they mention is the American diet. Their families will often bring in food they have cooked from home because the hospital food is so unhealthy. We have to get away from this food pyramid way of thinking. It's also interesting that in all my years of healthcare I very rarely work with healthy, in shape dieticians. The one I currently work with is obese.
Read MoreFalse! Go read The Big Fat Surprise, by Nina Teicholz to learn why the conventional American Low Fat High Carb nutritional guidelines were based on wishful thinking. We can thank people like the author of this article for our epidemic of obesity and diabetes. My Low Carb High Fat diet (sometimes being in Ketosis) has improved my blood work, resulted in relatively easy weight loss, and leaves me satiated after ever meal.
Read MoreI also thought the keto diet was crazy when I first heard of it. I am a fitness professional and had begun to notice that not only was I gaining weight but I was suffering from inflammation. I could just be driving down the street and my face would develop welts. I have seen numerous doctors. I initially thought I had an allergy to gluten. The allergy test came back negative for gluten allergy. I would also get very nauseous and sometimes would throw up after eating. Despite tests coming back negative and doctors being no help, I know it was my food. I also am a very healthy eater. I basically eat veggies, organic meats and would eat what I was told were the "good" grains-quinoa, farrekh, brown rice, oatmeal, etc. I got so sick of being overweight and suffering from stomach/inflammation despite working out and eating "right." I decided to give the keto diet a try and I have to say I am a believer! I no longer am dealing with the nausea/inflammation and have lost weight. Yes, I did j=have the keto "flu" for one day but I know that was my body going through withdrawl. All those "healthy" foods I would consume were still considered sugar in my body and I know it was slowly killing me. I have been able to find the right formula that works for me and everyone on the diet/lifestyle has to determine what their body can handle.
Read MoreSadly this woman has clearly not read the research about the health benefits of ketosis or fasting per Dr. Jason Fung. Probably just worried about her job trying to teach people the wrong way of doing a low calorie diet. So sad that she is uneducated and uninformed. I hope people don’t listen to her!
Read MoreIs this article for real? Unenjoyable? Tell that to the giant cheese and spinach omelette I had for breakfast, and the lobster roll I'm making for dinner. Low on nutrients? Are you, a supposed dietitian, seriously claiming fruits are more nutritious than vegetables? Unsustainable? I have maintained my 85-lb weight loss for just over 4 years and don't even need to track calories anymore because the diet is so easy to follow (and this after trying everything from weight watchers to hypnosis). Scratching my head over this misguided article.
Read MoreIts not real!
I work in clinical research and read a lot of scientific peer reviewed literature. This woman has no idea what she's talking about. Never ever get health information from a dietitian. their recommendations are never based on science or physiology. For instance, the fact that she thinks that carbohydrates have been available year-round to humans throughout their existence is 100% of fallacy. Early humans subsisted mostly on animal proteins and fat and occasionally in the summertime may find fruits. There were no starchy vegetables at that time. Modern society has created starchy vegetables and Grains. feeding on things like ancient berries and stonefruit in the summer and fall allowed early humans to pack on fat stores to survive the winter. and I haven't even delve into the actual medical literature that shows over and over again the Curative effects of a ketogenic diet. The most annoying part of this whole article is that she thinks the food is not enjoyable. Apparently she doesn't know how to cook, because I'm eating more delicious food than I've ever eaten in my entire life. I am not a rabbit who enjoys chewing on carrots.
Read MoreExactly, the food on keto is nutritious and it's very easy to follow unlike a vegan diet where you need a Phd in science just to make sure you are not missing any vitamins and nutrients. Every day I eat meat, lots veggies, good fruits like tomato, avocado, eggplant. Every other day I eat fatty fish or liver just to make sure I'm not missing any essential nutrients. No counting calories, no counting carbs, and I don't need any vitamin supplements, I eat till I'm full and that it's. Another great tip is to never eat more than 3 times a day and that includes snacks, 1 or 2 meals a day would be even better.
if the advice if from a Dietitian you should know not to listen, they are worse than politicians. She claims that the Keto diet is dangerous and quotes a study that did not study the Keto diet. Even if the study that she did mention was applicable, it is a BS epidemically study which is practically worthless, To date every RCT study on keto and low have shown positive benefits, none have shown them to be bad. As for constipation, there have been RCT studies that have shown low fiber diets reduce constipation and that the higher the fiber in the diet the more constipation there was. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/ It is sad that dietitians and nutritionists are unable to read real scientific literatures and are the cause of the obesity epidemic.
Read MoreWell
Read MoreThe term "Keto" is a bit of a strawman here. A High-Fat/Low-Carb diet is a spectrum, with Keto being on the very extreme end of low-carb. I think a lot of adherents of this diet start out strict in eliminating carbs, but due to the challenges of keeping carbs so low (drinking oil, eating butter, etc.), I bet that carb levels start to poke above strict ketogenic levels. Not that there's anything wrong with that. Easing up a little and going High-fat/Low-carb is totally sustainable, healthy, and more enjoyable . And you will still lose bodyfat - even if your ketosis level doesn't register as strongly. Those of you who plateau on keto and don't know where to go, be sure you look into Intermittent Fasting. It will make your (slightly higher) carb intake as effective as keto for weight loss. It provides a low-carb path for you to migrate toward a more satisfying diet, assuming you don't enjoy drinking oil for the rest of your life. -- Signed, a guy who lost over 20% body weight-- starting on keto and pivoted to HFLC macros: 50% fat, 40% protein, 10% carbs. (Higher protein due to exercise regimen and body composition goals)
Read MoreAgree totally. I do Omad fasting along with keto and the results have been phenomenal. IF is a great tool to use to really speed up the process.
This is totally fake news.
Read MoreBig fat lie 🤥 because it is easy to cook and stick to the diet as it deletes your carb or sugar cravings for ever. Big Pharma and food industry investing millions on fake news and on making people confuse. Knew it from the beginning
Read MoreExactly! How can she claim calorie restrictive diets are more enjoyable than Keto when I don’t know anyone who has felt good and satisfied after eating a low calorie meal. And she claims tracking carbs is more tedious than counting calories?!? I’ve done both and there’s no difference. And said Keto Recipes make eating unenjoyable? Yeah because bland chicken breast, brown rice and broccoli is exciting. This article is a joke. She’s definitely pushing someone’s agenda!
This "nutritionist" doesn't have a clue what she's talking about. Keto is not a diet my little naive grasshopper, it's a way of eating. A lifestyle. 2ndly It is way healthier than her high carb low fat diet she probably promotes. Thats right the same diet that left millions and millions of people obese due to high sugar intake. You can cook very easily on keto, wrong again, there are many delicious recipes out there that will fit into your macro budget, which are easy to make even for a guy like me who isn't an especially good cook. Again focusing only on the ketu flu which lasted a day for me, is very irresponsible advice. After that I felt better than ever, especially since my body has become fat adapted. I have ample energy, a clear mind sleep better get more done. Regarding nutrients. Agian you couldn't be more wrong if you tried. I eat plenty of salad in keto. Kale spincach etc. Lotta veggies and then a protein like salmon chicken etc. Let me make this very clear to anybody reading this, this woman has no clue what she is talking about. Google dr eric berg's you tube videos on keto of you want actual advice from someone who knows what they're talking about. I lost 30 pounds in the last 6 weeks and I feel great all thanks to keto.
Read MoreUnfortunately people are always looking for the easy way to lose weight/fat and while keto is definitely a good tool to use in the right circumstances I think for the average person long term it usually ends in failing - just join some keto FB Groups and see how many (mostly females) struggling and looking for answers - sadly no one wants to actually put in the hard work and get results in years not days or months
Read MoreThere is a possible reason that it's mostly females. I know I'm on Keto because I have something called PCOS. This diet seems to be the only one that works for that condition. It has nothing to do with being lazy. I went to the gym, restricted calories, became more active outside of the gym, stuck to a plan, and didn't lose anything. On keto all I do now is work (walk about 7.5 miles a day) and eat in a ketogenic way. I'm down 54lbs in the past 45 days. Keto isn't for lazy people. And because I have PCOS I plan to do this long-term, for the rest of my life actually. And anyone I know who does keto is or has been doing it for a long time. Not to mention the amount of research I've done to make sure I'm doing it properly, I wouldn't call that lazy.
There are alot of misconceptions about keto or about any diet in general. People think that everybody approaches the keto diet the same way and thats the only way it wprks bit this os flawed. Its a hard diet lets face it and it takes time.The truth is everybody is different and everybody should approach keto there own way. Some people can eat more carbs than others on the diet.
Read MoreThat's true, there is no single best way suited to everyone. You need to find the right approach that suits you as an individual.
Keep plugging sugar to satisfy your sponsors
Read Moresad but true....
Exactly