This blog was written by Chelsea, our on-staff Holistic Nutritionist! Book sessions with Chelsea over on our registration site at https://reconline.yorkulions.ca/ Sessions are currently on sale until March 31st!
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About a handful of years ago, the Keto diet came out in full force again (it was heavily pushed for its touted health benefits and major weight-loss results in the 90s via The Atkins Diet) all over the media and through social influencers. Paleo was out, Keto was in.
The Keto Diet works on the idea that, although carbohydrates are the preferred source of fuel for our bodies, that fat is a more efficient resource. Therefore, we need to cut down carbohydrate consumption (approx. 30g or less/day) and increase our fat consumption. Keto suggests a high-fat, moderate protein, low carbohydrate approach to filling your plate and fueling your body.
Following a Keto Diet pushes your body into a state of ketosis. This means that your body will now burn fat instead of carbohydrates for energy.
Intermittent Fasting is also highly promoted when discussing the Keto Diet, as it can help push your body into ketosis that much sooner. This fasting generally relies on the 16/8 rule, which sees you leaving 8 hours of your day open for eating a Keto Diet, and 16 hours where you can drink only water or calorie-free beverages.
So, what does the Keto Diet look like? Perhaps a burger + bacon minus the bun (lettuce wrap instead). Or a steak, minus the baked potato + extra broccoli with butter.
For most people, the Keto Diet encompasses low-calorie/sugar-free alternatives (monk fruit, stevia, Truvia, Sweet n Low, aspartame, etc), MCT oil, and increased animal protein intake.
The studies do not lie – the Keto Diet has shown great results for rapid weight loss and is especially focused on individuals with type II diabetes, or those in the “obese” category of the BMI.
However, what does rapid weight loss and a reduction in carbohydrates look like for our gut health, in the long term? Is the Keto Diet sustainable? Let’s dig in.
When it comes to diets and the diet industry, very few are supported by thorough scientific evidence, especially over long periods of time, which makes them hard to promote from a scientific point of view. If the research isn’t there, there’s not a lot to go on!
What the limited research does show, for the Keto Diet, is rapid weight loss and a reduction in hemoglobin A1c (blood glucose level) in patients with type II diabetes. However, with the steep increase in fat intake, LDL cholesterol (unfavorable – unlike HDL) levels can increase as well.
Unlike the Keto Diet, studies have shown that a plant-based diet has very similar positive outcomes, however, no increased levels of LDL cholesterol, better cardiovascular and oncological results as well as a prolonged lifespan.
When it comes to effects on our gut, studies have shown that the Keto Diet absolutely alters the gut microbiota, and not in a good way. This comes as no surprise when you consider the fact that the Keto Diet is promoting the (almost) removal of an entire food group.
It also plays a role in the reproducible depletion of Bifidobacterium, which means it affects the reproductive ability of this bacterium – this bacterium is one of the first to colonize our GI tract, as it is present in breast milk. Bifidobacterium is part of the “good guys” in our gut and thrives on many prebiotic fibers. It is a probiotic and has many benefits for our immunity and overall gut health, as a diverse microbial community in the GI tract is inextricably linked to good health.
Achieving a diverse microbial community in the GI tract is attained through a whole foods diet, filled with 30 different veggies and fruit per week, and six cups per day – this is something difficult to do on the Keto Diet, as many veggies and fruits are off limits due to their “high” carbohydrate content.
Perhaps, instead of being restricted to a specific diet, like Keto, add in some low-carbohydrate meals (lettuce-wrap burger -- beef, chicken or veggie – eggs with bacon & spinach, opting for grilled chicken over crispy on a salad, or Thai lettuce wraps…) that sound appealing to you and focusing on how they make you feel and what sounds appetizing, rather than their carbohydrate count that “fits in” with your macros.
Remember that any diet that requires restriction is not a diet that is sustainable, unless medically necessary (ie. Food allergies or sensitivities). Concentrating on whole foods, produce diversity, and quality protein sources (animal and/or plant) is always a surefire way to create a healthy lifestyle and gut.
Weight is not the only measure (and, quite frankly, is one of the least important measures) of health and well-being. The Keto Diet is mainly promoted for rapid weight loss; however, rapid weight loss is not sustainable and many who lose weight quickly often gain it back and then some. Engaging with foods that make you feel good and creating a lifestyle that works for you is always the way forward!
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