Well and other diets for that matter.
As I said in a post a few days ago, I desperately need to lose weight. Right now, I am everything that I nag my patients on; overweight, out of shape, and generally everything else (although I am taking my meds like I am supposed to). I can only imagine how many patients roll their eyes when I give the standard lecture.
It started in childhood, and I have been over this. It has continued of late with a myriad of excuses (broken foot and recovery, school, shift work) I started. Let me tell you that my first step of cutting processed sugar and soda out, has been at best, painful.
Of course, as soon as I mentioned losing weight, everyone instantly had a diet for me. Facebook started peppering me with ads for diets and weight loss and was even helpful to have “diet and exercise for men over 50.” Ugh. The first thing everyone threw at me was keto.
First off, I am not a fan. It is not because it works when you follow it correctly; it’s the fact that it is a fad.
We are the “Nintendo” generations (all of us). We need everything to happen in a 3-5-minute time span, or it overwhelms us. I had a professor say, “if you don’t believe me, look at the length of songs/music videos. They are 3-5 minutes. Songs in the sixties and seventies were much, much longer. Stairway to Heaven was 7:35. Some Blue Oyster Cult songs bordered on 15 minutes. So, we expect to be able to lose tens of pounds in a few weeks.
I have my opinions, but let the University of Chicago School of Medicine lay it out
Ketosis is a metabolic adaptation to allow the body to survive in a period of famine. Your body will break down ketone bodies, a type of fuel the liver produces from fat, instead of sugar or glucose from carbohydrates.
To achieve ketosis, the diet requires you eat 75 percent of your calories from fat, compared to 20-35 percent normally. It also requires 5 percent of calories from carbohydrates, about 20-50 grams per day, and 15 percent of calories from protein. Kleinman said it takes about 72 hours for ketosis to kick in. “It’s really an all or nothing diet,” Kleinman said.
People following the keto diet should be eating foods like fatty fish, eggs, dairy, meat, butter, oils, nuts, seeds and low-carb vegetables. “Fat bombs” like unsweetened chocolate or coconut oil can help people reach their daily goals for fat intake. Keto-compliant foods like red meats and nuts can be costly, Kleinman said. Keto-branded products like keto coffee and other supplemental products are also both costly and unnecessary.
And there are risks
The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.
A fad diet, for most of us, is a significant lifestyle change, and it does leave you on your own in many cases. It will most likely force you to associate more with folks on the same diet, which is a lot like talking to a vegan. All you here is incessant comments about how amazing the diet is.
Yes, you get tons of weight loss, IF you can keep yourself in ketosis.
Many providers wouldn’t recommend the keto diet to their patients because it is ultimately not realistic or sustainable. The diet restricts fresh fruits and vegetables, whole grains, and low-fat dairy that can help with long term weight loss and overall health.
Swing by primary care and consult your PCP. We always have sustainable options that may get you there slower, but give you more food from which to choose. The bottom line; once you lose that metric ton, will you be able to maintain that lower weight through healthy habits.
Whether heavy or light; Be the kind of person your mom and your dog hope you are.