Review of Advantages of The Keto Diet

Introduction

Christy Brissette, a media dietitian who graduated from George Brown College, is a stakeholder in the topic of the keto diet. She questions, “... is [the keto diet] useful and healthy as a strategy for weight loss” (Brissette, 2023, p. 1), wanting to split the pros and cons to decide whether or not the keto diet is a wise choice for people wanting to burn fat. For this reason, Brissette explains how the keto diet is increasing in popularity, though before the trend, the diet was “... used under close supervision by physicians and dietitians since the 1920s for treating epilepsy and has shown promise in managing brain cancer” (Brissette, 2023, p. 1). She suggests that understanding the historical context of the diet might provide insights into its modern applications.

The Composition of the Keto Diet

Next, Brissette states how “at least 70 percent of your daily calories come from fat,” and provides other statistics regarding where your calories come from during the diet, such as the “10 percent” from carbohydrates, and “25 percent” from protein. Brissette then highlights the recommendation by the Institute of Medicine, where the diet is typically made up of “45 to 65 percent carbs, 20 to 35 percent fat, and 10 to 35 percent protein” (Brissette, 2023, p. 2). This stark contrast in macronutrient distribution underscores the significant dietary shift required for those considering the keto diet.

Review of Advantages of The Keto Diet

In addition, Brissette gives examples of the few foods you can eat when following the keto diet, which are mainly red meats and other fatty foods. She notes that the restrictive nature of the food list can be a challenge for many. Furthermore, Brissette points out that many people engaging in the keto diet lose an impressive amount of weight, but often do not commit to the routine for long. This raises questions about the sustainability of the diet. On the other hand, Brissette shows research describing that while the keto diet is known for being helpful with burning fat, the diet actually burns less fat the more muscle is broken down for energy. Thus, Brissette lists pros to the diet, such as the fact you do not need to count calories, you will not be hungry, you will lose weight in fat at first, and there are potential health benefits such as lowering the probability of heart disease depending on how long you stick with the diet plan.

Drawbacks of the Keto Diet

However, Brissette then goes on to list the cons of the keto diet, noting how the diet can get boring and repetitive. This monotony can also ruin your social life if you are too afraid of temptations when invited to social events. Not to mention, there is the side effect of constipation due to lack of fibers within the diet. There also seems to be a risk of nutrient deficiencies, such as a lack of “calcium, magnesium, selenium, thiamine, vitamin D, and vitamin C,” and a general safety problem “in people with impaired kidney function,” and the “diet is not safe for pregnant or breastfeeding women” (Brissette, 2023, p. 32). Therefore, Brissette mentions that you should consider whether or not such a restrictive diet will affect you and your social life. This leads to the question: should more people start using the keto diet as a way of losing weight?

Conclusion

In conclusion, while the keto diet offers potential benefits such as initial weight loss and reduced hunger, it also presents significant challenges that may impact one's lifestyle and health. Prospective dieters must weigh these factors carefully, considering both the short-term and long-term implications on their health and social interactions. As the popularity of the keto diet continues to grow, so does the need for comprehensive research and guidance tailored to individual health needs and goals.

References

Brissette, C. (2023). Is the keto diet useful and healthy as a strategy for weight loss? Health Journal. Retrieved from [URL]