Keto Still Not The Way To Go

Exactly one year ago, I encouraged readers to think twice before jumping on the Keto bandwagon (http://www.melissawdowik.com/blog/keto-what). Now, a new statement from the National Lipid Association Nutrition and Lifestyle Task Force weighs the pros and cons of low carbohydrate and very low carbohydrate diets, including a ketogenic diet. Not surprisingly, their thorough review of the literature led them to conclude that these diets do not offer benefits for weight loss above other calorie-limited intakes - in their words, there is not one macronutrient distribution that is superior for weight loss or for the management of Type 2 diabetes.

There is some evidence that a very low carbohydrate diet helps with appetite control, improve triglycerides, and reduce medication use for type 2 diabetes, but by two years, there were no differences in these markers. In addition, there are potential negative side effects from low intakes of fiber and complex carb foods, such as fruits, vegetables, legumes, and whole grains.
 
Key Take-Aways:

1. A very low carbohydrate (ketogenic) diet may be an okay option for short-term (2-6 months) initial weight loss. I have seen this “jumpstart” help clients stay motivated.
2. For long term weight management and cardiovascular health, carbohydrate intake should be gradually increased to include fruits, vegetables, legumes, and whole grains.
3. It’s all about lifestyle: the recipe for success includes reduced calorie intake, increased physical activity, and behavior change therapy/counseling/support.

 
Just One Thing: Treat yourself to a well-proven recipe for weight loss and maintenance that includes eating less, moving more, and getting social support to continue these positive behaviors!