To Lose Weight, Focus on What You Eat, Not How Much: Study
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The study, from Stanford University researchers, found that the nutritional value of foods is more important to weight loss than whether you exclude fats or carbohydrates.\u003c/p>\n\u003cp>Researchers monitored the diets of more than 600 overweight adults. Even though the subjects did not focus on cutting calories, they lost an average of about 12 pounds over the course of a year. The weight changes ranged from a reduction of 60 pounds to a gain of 15.\u003c/p>\n\u003cp>The study randomly assigned participants to reduce fat or carbohydrate intake. Subjects were not provided with food. Rather, they sat through 22 health education classes, where they learned how to shop, cook and dine nutritiously. They were also encouraged to be physically active.\u003c/p>\n\u003caside class=\"pullquote alignright\">Those who ate the fewest processed foods, sugary drinks and unhealthy fats while eating the most vegetables lost the most weight, regardless of whether they followed a low-carb or low-fat diet.\u003c/aside>\n\u003cp>The results, based on self-reports from the study subjects, showed that both the low-carb and low-fat groups reduced their daily calorie intake by an average of about 500 calories. Being assigned to the low-carb or low-fat group didn't affect the results.\u003c/p>\n\u003cp>\u003cstrong>Not All Calories Are the Same\u003c/strong>\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>What did matter across both groups was the type of carbohydrates or fats participants consumed: Those who ate the fewest processed foods, sugary drinks and unhealthy fats while eating the most vegetables lost the most weight.\u003c/p>\n\u003cp>“Without focusing on calorie restriction,” said lead author Christopher Gardner in an email, “Our participants reported achieving calorie restriction, and in fact lost weight.”\u003c/p>\n\u003cp>Potentially participants felt more satiated by eating a healthier diet.\u003c/p>\n\u003cp>“If you reduce starch and sugar and you increase minimally processed healthful foods like vegetables, weight will go down naturally,\" said Dariush Mozaffarian, a cardiologist and nutrition expert\u003cstrong> \u003c/strong>at Tufts University who is not connected to the study\u003cstrong>.\" \u003c/strong>About 10 pounds a year, which is pretty substantial.”\u003c/p>\n\u003cp>\u003cstrong>No Silver Bullet\u003c/strong>\u003c/p>\n\u003cp>The results add to a growing body of \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/25182101\">research\u003c/a> calling fad diets into question. Scientists have yet to corroborate any alleged silver bullet for losing weight, and \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/16476868\">studies\u003c/a> have found \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/25182101\">negligible differences\u003c/a> in reducing capabilities between low-carb and low-fat diets.\u003c/p>\n\u003cp>Mozaffarian specifically questions the mantra that all carbs are bad.\u003c/p>\n\u003cp>\"The carbs that we should be avoiding are those that come in high doses and are digested very quickly, what you might call fast carbs,\" he says. He recommends tossing out refined flours, potatoes and sugars and stocking up on fruits, beans and minimally processed whole grains.\u003c/p>\n\u003cp>The health outcomes of the participants also improved by changing what they ate. Body fat, body mass index, waist circumference, triglycerides, blood pressure, fasting glucose and insulin went down for both the low-fat and the low-carb groups.\u003c/p>\n\u003cp>\u003cstrong>Precision Medicine Takes a Hit\u003c/strong>\u003c/p>\n\u003cp>At the beginning of the study, participants underwent analysis to identify genetic variations that are linked to how the body processes fats or carbohydrates, which the researchers thought would make each individual more likely to lose weight on a low-fat or low-carb diet. Previous research had suggested that genes could interact with different types of diets to influence weight loss. The participants' insulin levels were also taken.\u003c/p>\n\u003cp>[contextly_sidebar id=\"lR73EJFQlezW1NDSbIIGP6dv8VCGeXmF\"]But neither their genetic makeup nor insulin resistance mattered in how successful the participants were in losing weight, the study found. These results suggest that “precision medicine is not as important as eating mindfully [and] getting rid of packaged, processed food,” said lead author Christopher Gardner. To achieve the former, he recommends avoiding screens while dining, shopping at farmers markets and sitting down for meals with friends and family.\u003c/p>\n\u003cp>\u003cstrong>Other Experts Weigh In\u003c/strong>\u003c/p>\n\u003cp>The study was well-conducted, says Dr. David Ludwig, a Boston Children’s Hospital obesity researcher. But because participants were not provided with specific foods and self-reported their choices, he says, it wasn’t rigorous enough to disprove the idea that certain genes and insulin levels may affect which types of diets lead to weight loss.\u003c/p>\n\u003cp>Dr. Frank Hu, nutrition chief at Harvard’s School of Public Health who has called precision nutrition a promising approach, says the study wasn’t a comprehensive test of all gene variations that might affect individual responses to weight loss diets.\u003c/p>\n\u003cp>“In any weight loss diets, adherence to the diet and the overall quality of the diet are probably more important than any other factors,” Hu says.\u003c/p>\n\u003cp>\u003cstrong>Still On The Hunt\u003c/strong>\u003c/p>\n\u003cp>Stanford researchers plan to continue combing through the data to see if other biological factors, such as those linked to individual microbiomes or to epigenetics, for example, impacted the results. Gardener has a hunch that one key factor is satiety: Some people might feel full after eating a bowl of steel cut oats for breakfast, for instance, while others still feel hungry. Meanwhile, the same people unsatiated by oatmeal might do better with eggs and an avocado.\u003c/p>\n\u003cp>\"I think the next level of personalization is really thinking about which good carbs and which good fat foods are more satiating for some people than others,\" Gardner says.\u003c/p>\n\u003cp>\u003cem>The Associated Press contributed to this report and the content has been edited.\u003c/em>\u003c/p>\n\u003cp>\u003c/p>\n\u003cp> \u003c/p>\n\n","blocks":[],"excerpt":"Eating healthier foods and not following a low-fat or low-carb diet determined dieting success in Stanford study.","status":"publish","parent":0,"modified":1519695424,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":27,"wordCount":908},"headData":{"title":"To Lose Weight, Focus on What You Eat, Not How Much: Study | KQED","description":"Eating healthier foods and not following a low-fat or low-carb diet determined dieting success in Stanford study.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"To Lose Weight, Focus on What You Eat, Not How Much: Study","datePublished":"2018-02-21T02:24:39.000Z","dateModified":"2018-02-27T01:37:04.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"439593 https://ww2.kqed.org/futureofyou/?p=439593","disqusUrl":"https://ww2.kqed.org/futureofyou/2018/02/20/to-lose-weight-what-you-eat-is-more-important-than-how-much-study-finds/","disqusTitle":"To Lose Weight, Focus on What You Eat, Not How Much: Study","source":"Hope/Hype","sourceUrl":"KQED Future of You","path":"/futureofyou/439593/to-lose-weight-what-you-eat-is-more-important-than-how-much-study-finds","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>There is not a clear winner in the battle between low-fat or low-carb diets, according to a new \u003ca href=\"https://jamanetwork.com/journals/jama/article-abstract/2673150?redirect=true\" target=\"_blank\" rel=\"noopener\">study\u003c/a> published Tuesday in JAMA. The study, from Stanford University researchers, found that the nutritional value of foods is more important to weight loss than whether you exclude fats or carbohydrates.\u003c/p>\n\u003cp>Researchers monitored the diets of more than 600 overweight adults. Even though the subjects did not focus on cutting calories, they lost an average of about 12 pounds over the course of a year. The weight changes ranged from a reduction of 60 pounds to a gain of 15.\u003c/p>\n\u003cp>The study randomly assigned participants to reduce fat or carbohydrate intake. Subjects were not provided with food. Rather, they sat through 22 health education classes, where they learned how to shop, cook and dine nutritiously. They were also encouraged to be physically active.\u003c/p>\n\u003caside class=\"pullquote alignright\">Those who ate the fewest processed foods, sugary drinks and unhealthy fats while eating the most vegetables lost the most weight, regardless of whether they followed a low-carb or low-fat diet.\u003c/aside>\n\u003cp>The results, based on self-reports from the study subjects, showed that both the low-carb and low-fat groups reduced their daily calorie intake by an average of about 500 calories. Being assigned to the low-carb or low-fat group didn't affect the results.\u003c/p>\n\u003cp>\u003cstrong>Not All Calories Are the Same\u003c/strong>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>What did matter across both groups was the type of carbohydrates or fats participants consumed: Those who ate the fewest processed foods, sugary drinks and unhealthy fats while eating the most vegetables lost the most weight.\u003c/p>\n\u003cp>“Without focusing on calorie restriction,” said lead author Christopher Gardner in an email, “Our participants reported achieving calorie restriction, and in fact lost weight.”\u003c/p>\n\u003cp>Potentially participants felt more satiated by eating a healthier diet.\u003c/p>\n\u003cp>“If you reduce starch and sugar and you increase minimally processed healthful foods like vegetables, weight will go down naturally,\" said Dariush Mozaffarian, a cardiologist and nutrition expert\u003cstrong> \u003c/strong>at Tufts University who is not connected to the study\u003cstrong>.\" \u003c/strong>About 10 pounds a year, which is pretty substantial.”\u003c/p>\n\u003cp>\u003cstrong>No Silver Bullet\u003c/strong>\u003c/p>\n\u003cp>The results add to a growing body of \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/25182101\">research\u003c/a> calling fad diets into question. Scientists have yet to corroborate any alleged silver bullet for losing weight, and \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/16476868\">studies\u003c/a> have found \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/25182101\">negligible differences\u003c/a> in reducing capabilities between low-carb and low-fat diets.\u003c/p>\n\u003cp>Mozaffarian specifically questions the mantra that all carbs are bad.\u003c/p>\n\u003cp>\"The carbs that we should be avoiding are those that come in high doses and are digested very quickly, what you might call fast carbs,\" he says. He recommends tossing out refined flours, potatoes and sugars and stocking up on fruits, beans and minimally processed whole grains.\u003c/p>\n\u003cp>The health outcomes of the participants also improved by changing what they ate. Body fat, body mass index, waist circumference, triglycerides, blood pressure, fasting glucose and insulin went down for both the low-fat and the low-carb groups.\u003c/p>\n\u003cp>\u003cstrong>Precision Medicine Takes a Hit\u003c/strong>\u003c/p>\n\u003cp>At the beginning of the study, participants underwent analysis to identify genetic variations that are linked to how the body processes fats or carbohydrates, which the researchers thought would make each individual more likely to lose weight on a low-fat or low-carb diet. Previous research had suggested that genes could interact with different types of diets to influence weight loss. The participants' insulin levels were also taken.\u003c/p>\n\u003cp>\u003c/p>\u003cp>\u003c/p>\u003cp>But neither their genetic makeup nor insulin resistance mattered in how successful the participants were in losing weight, the study found. These results suggest that “precision medicine is not as important as eating mindfully [and] getting rid of packaged, processed food,” said lead author Christopher Gardner. To achieve the former, he recommends avoiding screens while dining, shopping at farmers markets and sitting down for meals with friends and family.\u003c/p>\n\u003cp>\u003cstrong>Other Experts Weigh In\u003c/strong>\u003c/p>\n\u003cp>The study was well-conducted, says Dr. David Ludwig, a Boston Children’s Hospital obesity researcher. But because participants were not provided with specific foods and self-reported their choices, he says, it wasn’t rigorous enough to disprove the idea that certain genes and insulin levels may affect which types of diets lead to weight loss.\u003c/p>\n\u003cp>Dr. Frank Hu, nutrition chief at Harvard’s School of Public Health who has called precision nutrition a promising approach, says the study wasn’t a comprehensive test of all gene variations that might affect individual responses to weight loss diets.\u003c/p>\n\u003cp>“In any weight loss diets, adherence to the diet and the overall quality of the diet are probably more important than any other factors,” Hu says.\u003c/p>\n\u003cp>\u003cstrong>Still On The Hunt\u003c/strong>\u003c/p>\n\u003cp>Stanford researchers plan to continue combing through the data to see if other biological factors, such as those linked to individual microbiomes or to epigenetics, for example, impacted the results. Gardener has a hunch that one key factor is satiety: Some people might feel full after eating a bowl of steel cut oats for breakfast, for instance, while others still feel hungry. Meanwhile, the same people unsatiated by oatmeal might do better with eggs and an avocado.\u003c/p>\n\u003cp>\"I think the next level of personalization is really thinking about which good carbs and which good fat foods are more satiating for some people than others,\" Gardner says.\u003c/p>\n\u003cp>\u003cem>The Associated Press contributed to this report and the content has been edited.\u003c/em>\u003c/p>\n\u003cp>\u003c/p>\n\u003cp> \u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/futureofyou/439593/to-lose-weight-what-you-eat-is-more-important-than-how-much-study-finds","authors":["11229"],"categories":["futureofyou_452","futureofyou_1062","futureofyou_1","futureofyou_73","futureofyou_1064"],"tags":["futureofyou_1461","futureofyou_597","futureofyou_1462","futureofyou_1275","futureofyou_426","futureofyou_120","futureofyou_80","futureofyou_1406","futureofyou_112","futureofyou_1463"],"featImg":"futureofyou_439683","label":"source_futureofyou_439593"},"futureofyou_437315":{"type":"posts","id":"futureofyou_437315","meta":{"index":"posts_1591205157","site":"futureofyou","id":"437315","score":null,"sort":[1512586924000]},"guestAuthors":[],"slug":"before-you-try-the-ketogenic-diet-read-this","title":"Before You Try the Ketogenic Diet, Read This","publishDate":1512586924,"format":"standard","headTitle":"KQED Future of You | KQED Science","labelTerm":{},"content":"\u003cp>\u003cspan style=\"font-weight: 400\">Louison Labeaume believes a ketogenic diet has done him a lot of good. Not only has he lost 25 pounds on the popular low carb/high fat regimen, he even wonders if it helped push his prostate cancer into remission. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">While some \u003c/span>\u003ca href=\"https://www.npr.org/sections/health-shots/2016/03/05/468285545/fighting-cancer-by-putting-tumor-cells-on-a-diet\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">research\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> has been conducted into the diet’s ability to starve cancer cells, there has been little evidence to date that this could be the case.\u003c/span>\u003c/p>\n\u003caside class=\"pullquote alignright\">The upshot: The ketogenic diet can be effective for short periods of time for patients who need to make a drastic change and have not had success using other strategies. But as a long-term lifestyle, there are health risks involved in adopting a high-fat food regime.\u003c/aside>\n\u003cp>“I’m not going to say that the diet did it. I don’t know what did it,” says Labeaume, a database administrator for Alameda County. “But it was very stunning.”\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Labeaume is not alone in his avid fandom of the ketogenic diet, which is designed to coax the body into burning fat instead of glucose. The diet is everywhere these days, endorsed by \u003c/span>\u003ca href=\"https://www.bodybuilding.com/content/ketogenic-dieting-101-how-to-use-fat-as-fuel.html\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">bodybuilders\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, \u003c/span>\u003ca href=\"http://www.businessinsider.com/what-is-keto-diet-ketosis-2017-3\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">biohackers\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> and patients suffering from an assortment of ailments, including \u003c/span>\u003ca href=\"http://www.neurology.org/content/early/2017/02/08/WNL.0000000000003690.short?rss=1\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">epilepsy\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> and \u003c/span>\u003ca href=\"http://www.nutritionjrnl.com/article/S0899-9007(12)00073-1/fulltext\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">diabetes\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">.\u003c/span> \u003cspan style=\"font-weight: 400\">A \u003c/span>\u003ca href=\"https://www.google.com/search?q=ketogenic+diet&oq=ketogenic+diet\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">search on the term\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> returns well over 1 million results. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Ketogenic diets run counter to the traditional dietary recommendation of limited fat intake. Can they really help you lose weight? And are they safe?\u003c/span>\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">I asked four experts to weigh in: \u003c/span>\u003c/p>\n\u003cul>\n\u003cli>Dr. Larry Cheskin, director of the Johns Hopkins Weight Management Center in its school of public health\u003c/li>\n\u003cli>Amy Reisenberg, a registered dietitian in the Stanford Health Care network\u003c/li>\n\u003cli>Norae Ferrara, a registered dietitian at the San Francisco Nutrition Clinic, which provides personalized nutrition therapy\u003c/li>\n\u003cli>Dr. Marcelo Campos, a lecturer at Harvard Medical School and clinical assistant professor at Tufts University. Campos is also \u003cspan style=\"font-weight: 400\">a doctor of internal medicine who has seen dozens of patients on the diet and has written about it.\u003c/span>\u003c/li>\n\u003c/ul>\n\u003cp>\u003cb>What Exactly Is the Ketogenic Diet?\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">When the body is starved of carbohydrates, stored fat is broken down into fatty acids and metabolized into molecules called ketone bodies, which are then used by the body for fuel. This process is called ketosis. Weight loss occurs from the depletion of fat stores.\u003c/span>\u003c/p>\n\u003caside class=\"pullquote alignright\">A dietitian who works with cardiology patients says many come to her precisely because of dangerously high cholesterol levels after years on a ketogenic diet.\u003c/aside>\n\u003cp>A diet that induces ketosis calls for approximately 60 to 70 percent of daily calories from fat, and the remaining 30 to 40 percent from carbohydrates and protein -- different diets call for different ratios. \u003cspan style=\"font-weight: 400\"> A standard daily serving of carbohydrates on the diet ranges from 20 to 30 grams, which equates roughly to one banana or two slices of bread.\u003c/span> \u003cspan style=\"font-weight: 400\">For comparison, the World Health Organization's \u003ca href=\"http://www.who.int/mediacentre/factsheets/fs394/en/\" target=\"_blank\" rel=\"noopener\">dietary recommendations\u003c/a> allow for as much as 50 grams of different types of sugar \u003cem>alone, \u003c/em>\u003c/span>\u003cspan style=\"font-weight: 400\">and state that fat make up no more than 30 percent of a person’s daily calories. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Ferrara, the San Francisco dietitian,\u003c/span> \u003cspan style=\"font-weight: 400\">emphasizes that the ketogenic diet is not high-protein, like the famous Atkins diet; she says protein is also processed in the body as glucose, and too much of it can kick the body out of ketosis. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">However, Cheskin, of Johns Hopkins, while concerned over the high fat content of many ketogenic diets, \u003c/span>\u003cspan style=\"font-weight: 400\">says low carbohydrate intake is the only important consideration for inducing ketosis. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Labeaume, the guy who has lost 25 pounds on the diet, says, “I started by eating tons of bacon like everybody, but eventually you take a step back from that.” Now he eats mostly green vegetables and gets his fats from butter, coconut oil, cheese and nuts, plus a little bit of meat.\u003c/span>\u003c/p>\n\u003cp>\u003cb>Who Will Benefit?\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">The dietitians and doctors I talked to all think the diet can be beneficial and effective for those patients who have a lot of weight to lose or suffer from Type 2 diabetes and need to control their blood sugar.\u003c/span>\u003c/p>\n\u003cfigure id=\"attachment_437478\" class=\"wp-caption alignright\" style=\"max-width: 640px\">\u003ca href=\"https://ww2.kqed.org/futureofyou/wp-content/uploads/sites/13/2017/12/ketodieter2.jpg\">\u003cimg class=\"size-large wp-image-437478\" src=\"https://ww2.kqed.org/futureofyou/wp-content/uploads/sites/13/2017/12/ketodieter2-1020x1275.jpg\" alt=\"\" width=\"640\" height=\"800\" srcset=\"https://ww2.kqed.org/app/uploads/sites/13/2017/12/ketodieter2-1020x1275.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/13/2017/12/ketodieter2-160x200.jpg 160w, https://ww2.kqed.org/app/uploads/sites/13/2017/12/ketodieter2-800x1000.jpg 800w, https://ww2.kqed.org/app/uploads/sites/13/2017/12/ketodieter2-768x960.jpg 768w, https://ww2.kqed.org/app/uploads/sites/13/2017/12/ketodieter2-960x1200.jpg 960w, https://ww2.kqed.org/app/uploads/sites/13/2017/12/ketodieter2-240x300.jpg 240w, https://ww2.kqed.org/app/uploads/sites/13/2017/12/ketodieter2-375x469.jpg 375w, https://ww2.kqed.org/app/uploads/sites/13/2017/12/ketodieter2-520x650.jpg 520w, https://ww2.kqed.org/app/uploads/sites/13/2017/12/ketodieter2.jpg 1176w\" sizes=\"(max-width: 640px) 100vw, 640px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Keto dieter Louison Labeaume is loving it -- he says he's lost 25 pounds. \u003ccite>(Dana Smith/KQED)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>“I think it's a good diet to jumpstart weight loss, more than some of the other popular diets I've seen,” Reisenberg, the dietitian for the Stanford Health Care network, says.\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Studies in mice suggest that ketosis can \u003c/span>\u003ca href=\"http://www.cell.com/cell-metabolism/fulltext/S1550-4131(17)30490-4?_returnURL=http%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413117304904%3Fshowall%3Dtrue\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">increase lifespan\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, \u003c/span>\u003ca href=\"http://www.cell.com/cell-metabolism/fulltext/S1550-4131(17)30489-8?_returnURL=http%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413117304898%3Fshowall%3Dtrue\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">enhance cognition \u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">and \u003c/span>\u003ca href=\"http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0115147\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">prevent tumor growth\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, and followers of the diet anecdotally report mental clarity, alertness and sustained energy,\u003c/span>\u003c/p>\n\u003cp>But \u003ca href=\"http://www.nutritionjrnl.com/article/S0899-9007(14)00044-6/fulltext\" target=\"_blank\" rel=\"noopener\">long-term research\u003c/a> on the diet in humans is scarce, and \u003cspan style=\"font-weight: 400\">Reisenberg and Cheskin think it's primarily the lost weight and not ketosis itself that drives any health improvements.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“It is always true that when you go on a strict diet, your health numbers almost immediately start looking better, and it doesn't matter if it's a ketogenic diet or just cutting calories,” he says.\u003c/span>\u003c/p>\n\u003cp>\u003cb>What Are the risks?\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">For the most part, the experts said the diet is safe for healthy people. However, all four talked about a risk of vitamin and mineral\u003c/span> \u003cspan style=\"font-weight: 400\">deficiencies. Constipation is also a common side effect.\u003c/span>\u003c/p>\n\u003cp>“The primary advantage of a ketogenic diet is that it basically enables you to comply with a low-calorie diet better,” says Cheskin. “The benefit is primarily from the perspective of what it feels like to be on a diet, that you are generally less hungry for a different calorie level.”\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Additionally, a diet with a lot of bacon, cheese, cream and butter can -- surprise, surprise -- take a toll on your cholesterol. Followers of the diet often initially see a spike in LDL; that’s the “bad” kind of cholesterol,\u003c/span> \u003cspan style=\"font-weight: 400\">linked to cardiovascular disease.\u003c/span>\u003c/p>\n\u003caside class=\"pullquote alignright\">'There’s a steady accumulation of evidence that, at least for compliance and initial weight loss, the low-carbohydrate dieting approach is better.'\u003ccite>Dr. Larry Cheskin, Johns Hopkins Weight Management Center\u003c/cite>\u003c/aside>\n\u003cp>Campos, the internist, says he’s seen some patients’ cholesterol initially go up, then drop to pre-diet levels after 6 months, potentially \u003cspan style=\"font-weight: 400\">due to lower insulin levels, he speculates\u003c/span>\u003cb>.\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">However, Reisenberg, who specializes in working with cardiology patients, says that many of the people she sees come to her precisely because they are experiencing dangerously high cholesterol levels after years on a ketogenic diet.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Cheskin agrees. “The long-term health consequences of a high fat\u003c/span> \u003cspan style=\"font-weight: 400\">—\u003c/span> \u003cspan style=\"font-weight: 400\">especially a high saturated fat—\u003c/span> \u003cspan style=\"font-weight: 400\">diet is still generally believed to be not good for you … which is why I encourage people to make it moderate-to-low fat as well as low-carbohydrate.\"\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Campos and Ferrara say the bigger risk may come from frequently starting and stopping the diet. “People who go into those yo‐yo diets, they tend to have increased \u003c/span>\u003ca href=\"https://www.npr.org/sections/health-shots/2017/05/01/526048767/-yo-yo-dieting-poses-serious-risks-for-heart-patients\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">cardiovascular risk\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">,” Campos says.\u003c/span>\u003c/p>\n\u003cp>One \u003ca href=\"https://www.jstage.jst.go.jp/article/tjem/243/1/243_35/_article\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">study\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> found that\u003c/span>\u003cspan style=\"font-weight: 400\"> people who went in\u003c/span>\u003cspan style=\"font-weight: 400\">to \u003c/span>\u003cspan style=\"font-weight: 400\">ketosis \u003c/span>\u003cspan style=\"font-weight: 400\">for just one day \u003c/span>\u003cspan style=\"font-weight: 400\">had\u003c/span>\u003cspan style=\"font-weight: 400\"> a higher blood sugar\u003c/span>\u003cspan style=\"font-weight: 400\"> level than when they began the diet.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">There’s other \u003c/span>\u003ca href=\"http://www.cnn.com/2016/11/15/health/yoyo-dieting-harms-hearts/index.html\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">research\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> that \u003c/span>\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5139007/\">\u003cspan style=\"font-weight: 400\">indicates\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> flitting up and down the weight scale can be \u003c/span>\u003ca href=\"https://www.npr.org/sections/health-shots/2017/05/01/526048767/-yo-yo-dieting-poses-serious-risks-for-heart-patients\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">bad\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> for your health. Cheskin, however, thinks it's even worse to simply remain overweight. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“To stay at a steady heavy weight is more dangerous,” he said, than frequently dropping and adding back pounds.\u003c/span>\u003c/p>\n\u003cp>\u003cb>So Would They Recommend it?\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Three out of four of our experts say the ketogenic diet is so restrictive, they would not recommend it for healthy patients who just want to lose a little weight.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“I’m hoping it’s another fad diet,” says Reisenberg. Instead, she advises her patients to follow the \u003c/span>\u003ca href=\"https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">Mediterranean diet\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">. “There is so much research out there showing that following a mostly plant-based diet that's got a reasonable amount of carbohydrates [and] a little bit of lean protein, whether it's animal-based or plant-based, and then lots … of nonstarchy vegetables reduces all risk factors for all causes of mortality.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Campos agrees but recommends the ketogenic diet for short periods of time for patients who need to make a drastic change and have not been able to meet their goals using other strategies.\u003c/span>\u003c/p>\n\u003cp>Only Cheskin endorsed the ketogenic diet as relatively effective for the average person who wants to lose weight.\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“There's a steady accumulation of evidence that, at least for compliance and initial weight loss, the low-carbohydrate dieting approach is better,” he says. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">He added, however, that, \"Long-term, no diet works very well. It's more are you going to make long-term changes that you're going to be able to stick with for the rest of your life.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Nevertheless, research continues into the fats versus carbs debate: A recent large-scale \u003c/span>\u003ca href=\"http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(17)32252-3/fulltext\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">study\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> that tracked 135,000 people in 18 countries over 7 years found that a diet high in carbohydrates was associated with increased risk of mortality, while a high-fat diet was linked to a lower risk. “\u003c/span>\u003cspan style=\"font-weight: 400\">Global dietary guidelines should be reconsidered in light of these findings,” the authors said.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Still, as you probably know by now, every expert will tell you reducing food intake is just one- half of the weight-loss equation. The other half? \u003c/span>\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Quit reading about diets on the internet and get yourself some exercise.\u003c/span>\u003c/p>\n\n","blocks":[],"excerpt":"Experts weigh in on who can potentially benefit from the diet and what are the long-term risks. ","status":"publish","parent":0,"modified":1512754778,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":41,"wordCount":1571},"headData":{"title":"Before You Try the Ketogenic Diet, Read This | KQED","description":"Experts weigh in on who can potentially benefit from the diet and what are the long-term risks. ","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Before You Try the Ketogenic Diet, Read This","datePublished":"2017-12-06T19:02:04.000Z","dateModified":"2017-12-08T17:39:38.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"437315 https://ww2.kqed.org/futureofyou/?p=437315","disqusUrl":"https://ww2.kqed.org/futureofyou/2017/12/06/before-you-try-the-ketogenic-diet-read-this/","disqusTitle":"Before You Try the Ketogenic Diet, Read This","source":"KQED Future of You","nprByline":"Dana Smith\u003cbr />KQED Future of You","path":"/futureofyou/437315/before-you-try-the-ketogenic-diet-read-this","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003cspan style=\"font-weight: 400\">Louison Labeaume believes a ketogenic diet has done him a lot of good. Not only has he lost 25 pounds on the popular low carb/high fat regimen, he even wonders if it helped push his prostate cancer into remission. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">While some \u003c/span>\u003ca href=\"https://www.npr.org/sections/health-shots/2016/03/05/468285545/fighting-cancer-by-putting-tumor-cells-on-a-diet\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">research\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> has been conducted into the diet’s ability to starve cancer cells, there has been little evidence to date that this could be the case.\u003c/span>\u003c/p>\n\u003caside class=\"pullquote alignright\">The upshot: The ketogenic diet can be effective for short periods of time for patients who need to make a drastic change and have not had success using other strategies. But as a long-term lifestyle, there are health risks involved in adopting a high-fat food regime.\u003c/aside>\n\u003cp>“I’m not going to say that the diet did it. I don’t know what did it,” says Labeaume, a database administrator for Alameda County. “But it was very stunning.”\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Labeaume is not alone in his avid fandom of the ketogenic diet, which is designed to coax the body into burning fat instead of glucose. The diet is everywhere these days, endorsed by \u003c/span>\u003ca href=\"https://www.bodybuilding.com/content/ketogenic-dieting-101-how-to-use-fat-as-fuel.html\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">bodybuilders\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, \u003c/span>\u003ca href=\"http://www.businessinsider.com/what-is-keto-diet-ketosis-2017-3\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">biohackers\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> and patients suffering from an assortment of ailments, including \u003c/span>\u003ca href=\"http://www.neurology.org/content/early/2017/02/08/WNL.0000000000003690.short?rss=1\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">epilepsy\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> and \u003c/span>\u003ca href=\"http://www.nutritionjrnl.com/article/S0899-9007(12)00073-1/fulltext\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">diabetes\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">.\u003c/span> \u003cspan style=\"font-weight: 400\">A \u003c/span>\u003ca href=\"https://www.google.com/search?q=ketogenic+diet&oq=ketogenic+diet\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">search on the term\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> returns well over 1 million results. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Ketogenic diets run counter to the traditional dietary recommendation of limited fat intake. Can they really help you lose weight? And are they safe?\u003c/span>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">I asked four experts to weigh in: \u003c/span>\u003c/p>\n\u003cul>\n\u003cli>Dr. Larry Cheskin, director of the Johns Hopkins Weight Management Center in its school of public health\u003c/li>\n\u003cli>Amy Reisenberg, a registered dietitian in the Stanford Health Care network\u003c/li>\n\u003cli>Norae Ferrara, a registered dietitian at the San Francisco Nutrition Clinic, which provides personalized nutrition therapy\u003c/li>\n\u003cli>Dr. Marcelo Campos, a lecturer at Harvard Medical School and clinical assistant professor at Tufts University. Campos is also \u003cspan style=\"font-weight: 400\">a doctor of internal medicine who has seen dozens of patients on the diet and has written about it.\u003c/span>\u003c/li>\n\u003c/ul>\n\u003cp>\u003cb>What Exactly Is the Ketogenic Diet?\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">When the body is starved of carbohydrates, stored fat is broken down into fatty acids and metabolized into molecules called ketone bodies, which are then used by the body for fuel. This process is called ketosis. Weight loss occurs from the depletion of fat stores.\u003c/span>\u003c/p>\n\u003caside class=\"pullquote alignright\">A dietitian who works with cardiology patients says many come to her precisely because of dangerously high cholesterol levels after years on a ketogenic diet.\u003c/aside>\n\u003cp>A diet that induces ketosis calls for approximately 60 to 70 percent of daily calories from fat, and the remaining 30 to 40 percent from carbohydrates and protein -- different diets call for different ratios. \u003cspan style=\"font-weight: 400\"> A standard daily serving of carbohydrates on the diet ranges from 20 to 30 grams, which equates roughly to one banana or two slices of bread.\u003c/span> \u003cspan style=\"font-weight: 400\">For comparison, the World Health Organization's \u003ca href=\"http://www.who.int/mediacentre/factsheets/fs394/en/\" target=\"_blank\" rel=\"noopener\">dietary recommendations\u003c/a> allow for as much as 50 grams of different types of sugar \u003cem>alone, \u003c/em>\u003c/span>\u003cspan style=\"font-weight: 400\">and state that fat make up no more than 30 percent of a person’s daily calories. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Ferrara, the San Francisco dietitian,\u003c/span> \u003cspan style=\"font-weight: 400\">emphasizes that the ketogenic diet is not high-protein, like the famous Atkins diet; she says protein is also processed in the body as glucose, and too much of it can kick the body out of ketosis. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">However, Cheskin, of Johns Hopkins, while concerned over the high fat content of many ketogenic diets, \u003c/span>\u003cspan style=\"font-weight: 400\">says low carbohydrate intake is the only important consideration for inducing ketosis. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Labeaume, the guy who has lost 25 pounds on the diet, says, “I started by eating tons of bacon like everybody, but eventually you take a step back from that.” Now he eats mostly green vegetables and gets his fats from butter, coconut oil, cheese and nuts, plus a little bit of meat.\u003c/span>\u003c/p>\n\u003cp>\u003cb>Who Will Benefit?\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">The dietitians and doctors I talked to all think the diet can be beneficial and effective for those patients who have a lot of weight to lose or suffer from Type 2 diabetes and need to control their blood sugar.\u003c/span>\u003c/p>\n\u003cfigure id=\"attachment_437478\" class=\"wp-caption alignright\" style=\"max-width: 640px\">\u003ca href=\"https://ww2.kqed.org/futureofyou/wp-content/uploads/sites/13/2017/12/ketodieter2.jpg\">\u003cimg class=\"size-large wp-image-437478\" src=\"https://ww2.kqed.org/futureofyou/wp-content/uploads/sites/13/2017/12/ketodieter2-1020x1275.jpg\" alt=\"\" width=\"640\" height=\"800\" srcset=\"https://ww2.kqed.org/app/uploads/sites/13/2017/12/ketodieter2-1020x1275.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/13/2017/12/ketodieter2-160x200.jpg 160w, https://ww2.kqed.org/app/uploads/sites/13/2017/12/ketodieter2-800x1000.jpg 800w, https://ww2.kqed.org/app/uploads/sites/13/2017/12/ketodieter2-768x960.jpg 768w, https://ww2.kqed.org/app/uploads/sites/13/2017/12/ketodieter2-960x1200.jpg 960w, https://ww2.kqed.org/app/uploads/sites/13/2017/12/ketodieter2-240x300.jpg 240w, https://ww2.kqed.org/app/uploads/sites/13/2017/12/ketodieter2-375x469.jpg 375w, https://ww2.kqed.org/app/uploads/sites/13/2017/12/ketodieter2-520x650.jpg 520w, https://ww2.kqed.org/app/uploads/sites/13/2017/12/ketodieter2.jpg 1176w\" sizes=\"(max-width: 640px) 100vw, 640px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Keto dieter Louison Labeaume is loving it -- he says he's lost 25 pounds. \u003ccite>(Dana Smith/KQED)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>“I think it's a good diet to jumpstart weight loss, more than some of the other popular diets I've seen,” Reisenberg, the dietitian for the Stanford Health Care network, says.\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Studies in mice suggest that ketosis can \u003c/span>\u003ca href=\"http://www.cell.com/cell-metabolism/fulltext/S1550-4131(17)30490-4?_returnURL=http%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413117304904%3Fshowall%3Dtrue\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">increase lifespan\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, \u003c/span>\u003ca href=\"http://www.cell.com/cell-metabolism/fulltext/S1550-4131(17)30489-8?_returnURL=http%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413117304898%3Fshowall%3Dtrue\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">enhance cognition \u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">and \u003c/span>\u003ca href=\"http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0115147\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">prevent tumor growth\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, and followers of the diet anecdotally report mental clarity, alertness and sustained energy,\u003c/span>\u003c/p>\n\u003cp>But \u003ca href=\"http://www.nutritionjrnl.com/article/S0899-9007(14)00044-6/fulltext\" target=\"_blank\" rel=\"noopener\">long-term research\u003c/a> on the diet in humans is scarce, and \u003cspan style=\"font-weight: 400\">Reisenberg and Cheskin think it's primarily the lost weight and not ketosis itself that drives any health improvements.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“It is always true that when you go on a strict diet, your health numbers almost immediately start looking better, and it doesn't matter if it's a ketogenic diet or just cutting calories,” he says.\u003c/span>\u003c/p>\n\u003cp>\u003cb>What Are the risks?\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">For the most part, the experts said the diet is safe for healthy people. However, all four talked about a risk of vitamin and mineral\u003c/span> \u003cspan style=\"font-weight: 400\">deficiencies. Constipation is also a common side effect.\u003c/span>\u003c/p>\n\u003cp>“The primary advantage of a ketogenic diet is that it basically enables you to comply with a low-calorie diet better,” says Cheskin. “The benefit is primarily from the perspective of what it feels like to be on a diet, that you are generally less hungry for a different calorie level.”\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Additionally, a diet with a lot of bacon, cheese, cream and butter can -- surprise, surprise -- take a toll on your cholesterol. Followers of the diet often initially see a spike in LDL; that’s the “bad” kind of cholesterol,\u003c/span> \u003cspan style=\"font-weight: 400\">linked to cardiovascular disease.\u003c/span>\u003c/p>\n\u003caside class=\"pullquote alignright\">'There’s a steady accumulation of evidence that, at least for compliance and initial weight loss, the low-carbohydrate dieting approach is better.'\u003ccite>Dr. Larry Cheskin, Johns Hopkins Weight Management Center\u003c/cite>\u003c/aside>\n\u003cp>Campos, the internist, says he’s seen some patients’ cholesterol initially go up, then drop to pre-diet levels after 6 months, potentially \u003cspan style=\"font-weight: 400\">due to lower insulin levels, he speculates\u003c/span>\u003cb>.\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">However, Reisenberg, who specializes in working with cardiology patients, says that many of the people she sees come to her precisely because they are experiencing dangerously high cholesterol levels after years on a ketogenic diet.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Cheskin agrees. “The long-term health consequences of a high fat\u003c/span> \u003cspan style=\"font-weight: 400\">—\u003c/span> \u003cspan style=\"font-weight: 400\">especially a high saturated fat—\u003c/span> \u003cspan style=\"font-weight: 400\">diet is still generally believed to be not good for you … which is why I encourage people to make it moderate-to-low fat as well as low-carbohydrate.\"\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Campos and Ferrara say the bigger risk may come from frequently starting and stopping the diet. “People who go into those yo‐yo diets, they tend to have increased \u003c/span>\u003ca href=\"https://www.npr.org/sections/health-shots/2017/05/01/526048767/-yo-yo-dieting-poses-serious-risks-for-heart-patients\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">cardiovascular risk\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">,” Campos says.\u003c/span>\u003c/p>\n\u003cp>One \u003ca href=\"https://www.jstage.jst.go.jp/article/tjem/243/1/243_35/_article\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">study\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> found that\u003c/span>\u003cspan style=\"font-weight: 400\"> people who went in\u003c/span>\u003cspan style=\"font-weight: 400\">to \u003c/span>\u003cspan style=\"font-weight: 400\">ketosis \u003c/span>\u003cspan style=\"font-weight: 400\">for just one day \u003c/span>\u003cspan style=\"font-weight: 400\">had\u003c/span>\u003cspan style=\"font-weight: 400\"> a higher blood sugar\u003c/span>\u003cspan style=\"font-weight: 400\"> level than when they began the diet.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">There’s other \u003c/span>\u003ca href=\"http://www.cnn.com/2016/11/15/health/yoyo-dieting-harms-hearts/index.html\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">research\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> that \u003c/span>\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5139007/\">\u003cspan style=\"font-weight: 400\">indicates\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> flitting up and down the weight scale can be \u003c/span>\u003ca href=\"https://www.npr.org/sections/health-shots/2017/05/01/526048767/-yo-yo-dieting-poses-serious-risks-for-heart-patients\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">bad\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> for your health. Cheskin, however, thinks it's even worse to simply remain overweight. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“To stay at a steady heavy weight is more dangerous,” he said, than frequently dropping and adding back pounds.\u003c/span>\u003c/p>\n\u003cp>\u003cb>So Would They Recommend it?\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Three out of four of our experts say the ketogenic diet is so restrictive, they would not recommend it for healthy patients who just want to lose a little weight.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“I’m hoping it’s another fad diet,” says Reisenberg. Instead, she advises her patients to follow the \u003c/span>\u003ca href=\"https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">Mediterranean diet\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">. “There is so much research out there showing that following a mostly plant-based diet that's got a reasonable amount of carbohydrates [and] a little bit of lean protein, whether it's animal-based or plant-based, and then lots … of nonstarchy vegetables reduces all risk factors for all causes of mortality.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Campos agrees but recommends the ketogenic diet for short periods of time for patients who need to make a drastic change and have not been able to meet their goals using other strategies.\u003c/span>\u003c/p>\n\u003cp>Only Cheskin endorsed the ketogenic diet as relatively effective for the average person who wants to lose weight.\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“There's a steady accumulation of evidence that, at least for compliance and initial weight loss, the low-carbohydrate dieting approach is better,” he says. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">He added, however, that, \"Long-term, no diet works very well. It's more are you going to make long-term changes that you're going to be able to stick with for the rest of your life.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Nevertheless, research continues into the fats versus carbs debate: A recent large-scale \u003c/span>\u003ca href=\"http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(17)32252-3/fulltext\" target=\"_blank\" rel=\"noopener\">\u003cspan style=\"font-weight: 400\">study\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> that tracked 135,000 people in 18 countries over 7 years found that a diet high in carbohydrates was associated with increased risk of mortality, while a high-fat diet was linked to a lower risk. “\u003c/span>\u003cspan style=\"font-weight: 400\">Global dietary guidelines should be reconsidered in light of these findings,” the authors said.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Still, as you probably know by now, every expert will tell you reducing food intake is just one- half of the weight-loss equation. The other half? \u003c/span>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Quit reading about diets on the internet and get yourself some exercise.\u003c/span>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/futureofyou/437315/before-you-try-the-ketogenic-diet-read-this","authors":["byline_futureofyou_437315"],"categories":["futureofyou_452","futureofyou_1062","futureofyou_1","futureofyou_73"],"tags":["futureofyou_1405","futureofyou_426","futureofyou_1404","futureofyou_1406"],"featImg":"futureofyou_437472","label":"source_futureofyou_437315"}},"programsReducer":{"possible":{"id":"possible","title":"Possible","info":"Possible is hosted by entrepreneur Reid Hoffman and writer Aria Finger. 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Each episode also includes a short fiction story generated by advanced AI GPT-4, serving as a thought-provoking springboard to speculate how humanity could leverage technology for good.","airtime":"SUN 2pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Possible-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.possible.fm/","meta":{"site":"news","source":"Possible"},"link":"/radio/program/possible","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/possible/id1677184070","spotify":"https://open.spotify.com/show/730YpdUSNlMyPQwNnyjp4k"}},"1a":{"id":"1a","title":"1A","info":"1A is home to the national conversation. 1A brings on great guests and frames the best debate in ways that make you think, share and engage.","airtime":"MON-THU 11pm-12am","imageSrc":"https://ww2.kqed.org/radio/wp-content/uploads/sites/50/2018/04/1a.jpg","officialWebsiteLink":"https://the1a.org/","meta":{"site":"news","source":"npr"},"link":"/radio/program/1a","subscribe":{"npr":"https://rpb3r.app.goo.gl/RBrW","apple":"https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?s=143441&mt=2&id=1188724250&at=11l79Y&ct=nprdirectory","tuneIn":"https://tunein.com/radio/1A-p947376/","rss":"https://feeds.npr.org/510316/podcast.xml"}},"all-things-considered":{"id":"all-things-considered","title":"All Things Considered","info":"Every weekday, \u003cem>All Things Considered\u003c/em> hosts Robert Siegel, Audie Cornish, Ari Shapiro, and Kelly McEvers present the program's trademark mix of news, interviews, commentaries, reviews, and offbeat features. Michel Martin hosts on the weekends.","airtime":"MON-FRI 1pm-2pm, 4:30pm-6:30pm\u003cbr />SAT-SUN 5pm-6pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/All-Things-Considered-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.npr.org/programs/all-things-considered/","meta":{"site":"news","source":"npr"},"link":"/radio/program/all-things-considered"},"american-suburb-podcast":{"id":"american-suburb-podcast","title":"American Suburb: The Podcast","tagline":"The flip side of gentrification, told through one town","info":"Gentrification is changing cities across America, forcing people from neighborhoods they have long called home. Call them the displaced. Now those priced out of the Bay Area are looking for a better life in an unlikely place. American Suburb follows this migration to one California town along the Delta, 45 miles from San Francisco. But is this once sleepy suburb ready for them?","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/American-Suburb-Podcast-Tile-703x703-1.jpg","officialWebsiteLink":"/news/series/american-suburb-podcast","meta":{"site":"news","source":"kqed","order":"13"},"link":"/news/series/american-suburb-podcast/","subscribe":{"npr":"https://rpb3r.app.goo.gl/RBrW","apple":"https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?mt=2&id=1287748328","tuneIn":"https://tunein.com/radio/American-Suburb-p1086805/","rss":"https://ww2.kqed.org/news/series/american-suburb-podcast/feed/podcast","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vS1FJTkMzMDExODgxNjA5"}},"baycurious":{"id":"baycurious","title":"Bay Curious","tagline":"Exploring the Bay Area, one question at a time","info":"KQED’s new podcast, Bay Curious, gets to the bottom of the mysteries — both profound and peculiar — that give the Bay Area its unique identity. And we’ll do it with your help! You ask the questions. You decide what Bay Curious investigates. And you join us on the journey to find the answers.","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Bay-Curious-Podcast-Tile-703x703-1.jpg","imageAlt":"\"KQED Bay Curious","officialWebsiteLink":"/news/series/baycurious","meta":{"site":"news","source":"kqed","order":"4"},"link":"/podcasts/baycurious","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/bay-curious/id1172473406","npr":"https://www.npr.org/podcasts/500557090/bay-curious","rss":"https://ww2.kqed.org/news/category/bay-curious-podcast/feed/podcast","google":"https://podcasts.google.com/feed/aHR0cHM6Ly93dzIua3FlZC5vcmcvbmV3cy9jYXRlZ29yeS9iYXktY3VyaW91cy1wb2RjYXN0L2ZlZWQvcG9kY2FzdA","stitcher":"https://www.stitcher.com/podcast/kqed/bay-curious","spotify":"https://open.spotify.com/show/6O76IdmhixfijmhTZLIJ8k"}},"bbc-world-service":{"id":"bbc-world-service","title":"BBC World Service","info":"The day's top stories from BBC News compiled twice daily in the week, once at weekends.","airtime":"MON-FRI 9pm-10pm, TUE-FRI 1am-2am","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/BBC-World-Service-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.bbc.co.uk/sounds/play/live:bbc_world_service","meta":{"site":"news","source":"BBC World Service"},"link":"/radio/program/bbc-world-service","subscribe":{"apple":"https://itunes.apple.com/us/podcast/global-news-podcast/id135067274?mt=2","tuneIn":"https://tunein.com/radio/BBC-World-Service-p455581/","rss":"https://podcasts.files.bbci.co.uk/p02nq0gn.rss"}},"code-switch-life-kit":{"id":"code-switch-life-kit","title":"Code Switch / Life Kit","info":"\u003cem>Code Switch\u003c/em>, which listeners will hear in the first part of the hour, has fearless and much-needed conversations about race. Hosted by journalists of color, the show tackles the subject of race head-on, exploring how it impacts every part of society — from politics and pop culture to history, sports and more.\u003cbr />\u003cbr />\u003cem>Life Kit\u003c/em>, which will be in the second part of the hour, guides you through spaces and feelings no one prepares you for — from finances to mental health, from workplace microaggressions to imposter syndrome, from relationships to parenting. The show features experts with real world experience and shares their knowledge. Because everyone needs a little help being human.\u003cbr />\u003cbr />\u003ca href=\"https://www.npr.org/podcasts/510312/codeswitch\">\u003cem>Code Switch\u003c/em> offical site and podcast\u003c/a>\u003cbr />\u003ca href=\"https://www.npr.org/lifekit\">\u003cem>Life Kit\u003c/em> offical site and podcast\u003c/a>\u003cbr />","airtime":"SUN 9pm-10pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Code-Switch-Life-Kit-Podcast-Tile-360x360-1.jpg","meta":{"site":"radio","source":"npr"},"link":"/radio/program/code-switch-life-kit","subscribe":{"apple":"https://podcasts.apple.com/podcast/1112190608?mt=2&at=11l79Y&ct=nprdirectory","google":"https://podcasts.google.com/feed/aHR0cHM6Ly93d3cubnByLm9yZy9yc3MvcG9kY2FzdC5waHA_aWQ9NTEwMzEy","spotify":"https://open.spotify.com/show/3bExJ9JQpkwNhoHvaIIuyV","rss":"https://feeds.npr.org/510312/podcast.xml"}},"commonwealth-club":{"id":"commonwealth-club","title":"Commonwealth Club of California Podcast","info":"The Commonwealth Club of California is the nation's oldest and largest public affairs forum. As a non-partisan forum, The Club brings to the public airwaves diverse viewpoints on important topics. The Club's weekly radio broadcast - the oldest in the U.S., dating back to 1924 - is carried across the nation on public radio stations and is now podcasting. Our website archive features audio of our recent programs, as well as selected speeches from our long and distinguished history. This podcast feed is usually updated twice a week and is always un-edited.","airtime":"THU 10pm, FRI 1am","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Commonwealth-Club-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.commonwealthclub.org/podcasts","meta":{"site":"news","source":"Commonwealth Club of California"},"link":"/radio/program/commonwealth-club","subscribe":{"apple":"https://itunes.apple.com/us/podcast/commonwealth-club-of-california-podcast/id976334034?mt=2","google":"https://podcasts.google.com/feed/aHR0cDovL3d3dy5jb21tb253ZWFsdGhjbHViLm9yZy9hdWRpby9wb2RjYXN0L3dlZWtseS54bWw","tuneIn":"https://tunein.com/radio/Commonwealth-Club-of-California-p1060/"}},"considerthis":{"id":"considerthis","title":"Consider This","tagline":"Make sense of the day","info":"Make sense of the day. Every weekday afternoon, Consider This helps you consider the major stories of the day in less than 15 minutes, featuring the reporting and storytelling resources of NPR. 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