—-and other low carb, high meat/fat diets like Paleo and Adkins
Keto’s False Promises
Weight Loss
The Low “Carb” Diet is NOT NEW. Low carb Diets have been with us for the last half century as American’s struggle over obesity and ill health. Keto, Palio, and Carnivore are the most recent Low Carb- High Meat/ Fat (Oil) weight loss panacea for our out of control Obesity epidemic (they are all preceded by the Adkins Diet). 44% of adults and 21% of our children are Obese; 4X the rate of just 40 years ago. The consequence of our unhealthy diet is an explosion of Heart Disease, Hypertension, Diabetes, Cancers, and Alzheimer’s Dementia. Rather than address our addiction to Pizza, Cheese, French Frys, Greasy Burgers, and Coca Cola, it is popular to attack health engendering healthy plants carbs and beans. However these Low Carb rely on false premises. “
A Lo- Carb eating plan may produce short term weight loss . This is also true for any severely calorically restricted diet .However Keto and Carnivore rely on reducing healthy complex carbohydrates -the kind found in beans, fruit, and whole grains- in order to eat more fat/oil and lose weight.
The cells in your body, however, rely almost entirely carbohydrate for energy. The glucose (carb) molecules are used as fuel to power your entire metabolic engine! This is even more important for brain function; therefore restricting carbohydrates produces clouded thinking, or “brain fog”. It also causes constipation/diarrhea, nausea, and lack of energy.
The average American Diet contains 34% Carbohydrate. The original Keto plan calls for a drastic reduction to less total 95grams carbohydrates per day. While newer “modified” Keto diets allow 20% “Carbs” this diet leaves little room for nutrient packed vegetables, legumes (beans and lentils), fruit, or whole grains- all very high in carbohydrate. On this ultra- low carb diet the body uses up the remaining energy producing carbs in your system.
Deprived of your primary source of energy, glucose, the body begins digesting your precious muscles to make sugar for fuel. The body first ‘burns’ your muscle because protein can be metabolized directly into glucose. Gradually you begin to break down some fat stores. However, you cannot make the body’s best fuel source- glucose- from fat. An alternative, and imperfect, fuel, Ketones, are produced instead. The brain adjusts to the use of Ketones, but it is a less efficient as a fuel source and produces severe inflammation through oxidative stress. Muscular and athletic performance progressively decline on the Ketogenic diet.
Increasing Dietary Fat and Oil => Insulin Resistance and Heart Disease
When people decrease carbohydrate intake, they must increase their meat, fat/oil, and cheese consumption. This is the case on the Keto, Carvnivore, and Paleo Diets. Meat and dairy are laden with saturated fat [SF] and cholesterol both of which are associated with cardiovascular (heart) disease. On these diets inflammatory markers go up dramatically [Cortisol and C-Reactive Protein]; and Low Density Lipoprotein (LDL Cholesterol), a marker for heart disease, goes in the wrong direction- UP. All- cause- mortality (death rate) increases significantly on the Keto/ Carnivore plan. Many believe that this is because of increased Insulin Resistance and inflammation which develop on high fat/oil, meat diets.
People routinely report bloating, constipation, nausea, and dizziness (“brain fog”) and low energy on the Ketogenic Diet. Exercise and athletic performance decline rapidly in the Ketogenic state. Muscle mass decreases. This is unsustainable for most. People stay with this diet briefly, stop, and usually return to their previous poor diet and their incresed weight or higher returns rapidly.
Diabetes and Low- Carb- Diets [Keto, Palio, Carnivore and Adkins]
The Keto Diet has recently been getting attention as a therapeutic approach in blood sugar management. This approach results in ultimate failure, and not merely because symptoms on Keto are unsustainable. Excess Fat begins to infiltrate muscle and liver cells preventing Insulin from bringing Glucose into your body to make energy. Insulin Resistance and inflammation go up, and so does heart disease!
If you deprive your body of health engendering carbohydrate- contained in fruit, vegetables, whole grains, and legumes [beans, lentils]- blood sugar and A1C levels will fall. This is the result of starving the body of its preferred energy source. However, as we discussed, Insulin Resistance rapidly increases on a high fat/oil diet increasing Glucose Intolerance and precipitating the very Diabetic complications we trying to avoid including: heart disease, hypertension, obesity, stroke, and Alzheimer’s dementia!
A Plant- Based Solution for you.
Dr John’s Nutrition Health practices a Whole Foods Plant Based (WFPB) nutritional program. We emphasize a high volume of Greens, Beans (Legumes), Fruit, Nuts, and Whole Grains. We eliminate dairy and animal meats; and we avoid adding botled oil and refined table sugars to our foods. A new life of energy, health, and clear thinking ensues. You are never food deprived. You take in all of the plant- sourced nutrients and phytochemistry your body needs for health and longevity. Life becomes a daily affirmation! Oh, and you will lose your excess weight and correct T2 Diabetes too 😊.
Dr John
PLEASE DO NOT SHARE THIS DOCUMENT WITH OTHER PARTIES. They are welcome to peruse our website, and make a consultative appointment with Dr John