Keto Has Been Named The Worst Diet Of The Year For Healthy Eating By US News & World Report
If you’re like many people, you’ve tried your fair share of fad diets. In the ongoing pursuit to remain healthy, we sometimes get carried away by fads and products that promise us easy ways to lose extra pounds. However, many of these products and diets are not as healthy as you might think. Here we look at why the Keto diet has been named the worst diet of 2021. (1)
What Is The Keto Low Carb Diet?
The premise of the keto diet is to almost entirely cut out carbs, thereby helping your body reach “ketosis.” Ketosis is a metabolic state where the body burns fat for energy as opposed to burning glucose from carbs. On this diet you eat under 30 grams of carbs per day while eating large portions of dietary fats. As a result the keto diet consists of about 70% of fats every day. (1,2)
Why Is The Keto Low Carb Diet So Popular?
Dieters swear by this diet because they find it not only helps them lose weight fast, but it also boosts their energy and makes them feel healthier. In some cases, the benefits are just as noticeable as a low-fat diet when it comes to weight loss. (1,2)
Despite the poor rating, it is important to keep in mind research has shown keto does help with weight loss. As well, it can also help manage blood sugar levels with some people seeing their diabetes go into remission. (1,2)
So why is it being touted as the worst diet of the year? (1)
Keto Low Carb Diet’s Downside
According to the US News & World Report, diets that cut complete food groups are cause for concern. The report is compiled by a panel of health and nutrition experts who look at popular diets and rank them based on a number of factors. This includes obvious things important to dieters such as how much weight you are likely to lose as well as how easy the diet is to follow. However, it also looks at the overall healthiness of the diet. In the case of keto, it presents a challenge to dieters who have trouble sticking to the restrictions of not just low carb diets, but practically no carbs at all. This type of diet also leads to nutritional imbalances. (1,2)
Banning Foods In Low Carb Diets
Health experts tend to frown on restrictive diets especially when they don’t allow dieters to eat an entire food group such as carbohydrates. Some of the main concerns for the keto diet include: (1,2)
- Risk of heart disease due to the intake of saturated fats like red meat, butter, and bacon
- A loss of nutrients important to overall health including fiber, minerals and vitamins
- Not getting enough healthy food choices such as fruit, starchy vegetables, whole grains, and legumes
Although keto does allow for leafy greens, berries, and non-starchy veggies, the list of foods you can’t eat is much longer. As a result, it’s “extremely rigid and difficult to achieve,” according to registered dietitian Robin Foroutan. “You can’t really eat vegetables on a 10% carb diet. Any diet low in veggies is not one I’d recommend,” she explains. (1,2)
Low Carb Diets And Other Restrictions
This is why similar restrictive diets like Dukan also tend to score poorly on the report. In the case of Dukan not only is the diet restrictive, but also complicated by several phases. The experts reviewing the diet said the diet shows no proof of benefits yet does increase risks by not getting a variety of healthy vegetables in favor of more protein. Other diets also limit grains, dairy and legumes such as the Whole30 and GAPS. (1)
Perhaps where the real risk lies is falling into the habit of yo-yo dieting when the restrictions prove too drastic. Although keto followers insist they enjoy boosted energy and reduced hunger to help lose weight, dieters need to understand how on again, off again dieting can affect their health. (1,2)
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Sources:
- https://www.insider.com/keto-low-carb-diet-ranked-worst-healthy-eating-2022-1
- https://health.usnews.com/best-diet/keto-diet
