Are Keto Diets Safe? [Infographic]

Are Keto Diets Really Safe?

Following up on the earlier post that explored the questions of whether keto diets are healthy or unhealthy, we gathered so much information and feedback that it seemed important to share it. We even created an infographic about the safety of keto diets because it seemed like a good way to communicate some of the most important points.

Are Keto Diets Safe? The Infographic!

First, let’s look at some key facts about the keto diet.

Calories Still Matter

You can read any keto diet forum to find people posting about their failure to lose weight beyond the initial loss of water weight. Dozens of other keto fans will reply that the complainers are probably still eating too many calories a day to lose weight. Avoiding carbohydrates isn’t a free pass to eat unlimited calories and still lose weight, and everybody knows this. Dr. Atkins even posted about it in his book.

If the keto diet has any benefits, proponents say that consuming a lot of protein and fat help their cravings and encourage them to eat less. One has to wonder about the incredible keto diet failure rate if it really works that well.

Health Issues

You might want to read this study published on the National Institute of Health before you decide that a keto diet is safe for pregnant women. Tests performed on pregnant mice found significant differences in embryo’s organ development when the mother ate a keto diet vs. a more standard one.

The Diabetes Council went as far as to say as keto diets are inappropriate for pregnant women, nursing mothers, or people with kidney disease. Typical diabetes diets do limit carbs, but they usually allow more carbohydrates in one meal than typical keto dieters eat all day. Also, concerns have been raised about keto diets and hypothyroidism. Anyway, if you are pregnant or have another medical issue, talk to your doctor before trying a keto diet.

Are You Physically Active?

There have been some notable exceptions, but most people don’t perform as well on a keto diet. Almost everybody endures a sluggish period while they are getting used to this very low-carb diet as well.

One study on keto and physical performance found that it compromised peak performance and endurance slightly. Average participants in this study lost about five pounds, but half of that was muscle. While these may be risks worth taking for weekend warriors, they may matter a lot more to top-level athletes.

Gut Health

What you eat directly influences your gut biome health. A keto diet will absolutely make your digestive ecosystem less diverse. Of course, this may not be true if you manage to eat plenty of fiber. Since lots of high-fiber food, like starchy vegetables, are off limits to keto dieters, this can take some work. You can read what Dr. Kresser has to say on the issue here.

The Keto Diet is Strict and Often Results in Yo-Yo Dieting

People who are relatively healthy and not planning on getting pregnant might consider a keto diet. However, this diet is very strict. Carbs might be restricted to fewer than 20 grams a day. Two slices of bread, one banana, or a potato will cause you to go over. Since carbs hold onto water, eliminating them may help you lose five to ten pounds quickly, but again, that’s just water and not fat.

Then you get stuck, post on a forum, and everybody will tell you that you eat too much. Anyway, yo-yo dieting is a big problem, and when you fall off the wagon, you’ll tend to gain back more weight than you lost in the first place. Realistically, this is one of the biggest safety problems with a keto diet. It might help people lose weight and even balance insulin levels, if they can stick to it. Since most people won’t keep eating this way for the rest of their life, it can cause more problems than it solves.

Summary of Potential Negative Side Effects of a Keto Diet

This summary of possible keto diet negatives doesn’t include those negative side effects that people with health conditions might experience. That’s why it’s important to work with a doctor or professional dietician to manage any serious health condition. These are simply some downsides that reasonably health experience when they decide to follow a very low-carbohydrate diet plan.

The potential negative side effects of a keto diet are listed here:

  • Mental and physical sluggish feelings. While your body adjust its metabolism to a new way of eating, you will probably experience low-energy periods and what many keto dieters experience as brain flog. It gets so bad that some people describe the symptoms as the “keto flu.” These symptoms may go away after a few weeks, but it takes some people longer than others.
  • Changes in blood-lipid profiles: Some folks lower their cholesterol over time, but others find that their numbers actually get worse. Even though these low-carb diets call for eating a lot of fat, the kinds of fat you eat might play some part in the different results studies have found. In any case, you license to eat plenty of fat and protein isn’t the same as a license to eat a lot of saturated fat and processed food.
  • Nutrient deficiencies: Keto diet plans may come with advice to add extra supplements for nutrients and fiber. In my opinion, any diet that relies upon supplements to keep people from starving isn’t a great diet plan.
  • Might trigger ketoacidosis in vulnerable people: Most people don’t think that non-diabetics have a big risk of getting sick from changing the PH levels of their body chemistry. On the other hand, the American Diabetes Association says that plenty of type 2 diabetics have not yet been diagnosed. Again, it’s probably a good idea for most people to pass such an extreme diet as the keto diet past their doctor.

Negative Ecological Impact of High-Animal-Food Diets

Yeah, you already know that seven billion human beings can’t go keto. We’re trying hard not to preach, but you may want to read this article in Earth Island and decide if you want to be part of the problem or the solution. Is the keto diet safe for Earth? You have to know the answer to that question is no if you follow the keto diet by relying upon mostly animal-protein.

Of course, vegetarians and even vegans can enjoy a moderate-carbohydrate diet plan that offers them potential health benefits and more variety. Anyway, this discussion of the environmental impact of more keto dieting should really be the topic of its own article.

Is the Keto Diet Safe for You?

Limiting refined carbs, like cinnamon buns, makes sense for people who want to maintain or lose weight. Limiting entire food groups and restricting carbohydrates to unnatural levels at the expense of eating enough fiber hardly seems sensible. Even proponents say it works because — for them — it curbs cravings. Other folks would have their cravings cured better by a big plate of sweet potatoes.

While a keto diet may be relatively safe for some folks, it doesn’t work well for everybody, and for quite a few people, it may be unsafe. The best advise is to get a checkup first from your doctor and ask them about a diet plan that’s right for you.

 

 

 

 

Is the Keto Diet Healthy or Unhealthy?

Is Keto Healthy, and Are Carbs Unhealthy? We don't think so.

So, is the Keto Diet Healthy or Not?

You might remember that Dr. Atkins popularized low-carb diets a few decades ago, but you may not know that doctors first used these kinds of diets as long ago as the early 20th Century to help manage epilepsy. According to Harvard Medical School, keto diets may be an effective way to help reduce seizures, but is the keto diet healthy for people who simply want to lose weight?

A Brief Intro to Keto Diets

Just in case you’re not sure exactly what following a keto diet means, you can look at this graphic from Dr. Jockers. Basically, you reduce your carbohydrate intake to only five to ten percent of your total calorie consumption. About 20 percent of your consumption should come from protein, and the rest is fat.

Most people call a keto diet a type of low-carb diet, but you should also know that it’s also a very high-fat diet. By the way, Dr. Jockers is an advocate for his version of the keto diet, so you can’t say that we’re not fair and balanced here. He says it works, and this article doesn’t even argue that it might work. The point is that keto diets might be unhealthy and not work for you.

 

Why Do Some Doctors Say the Keto Diet is Unhealthy?

Dr. Campos, the contributor to the Harvard Medical School blog, isn’t such a fan and offered several reasons why a keto diet may be unhealthy as a weight-loss tool. Consider some of the doctor’s very sensible reasoning after observing his patients before and after trying a ketogenic diet for weight loss:

  • Yo-Yo dieting: A lot of the health problems with the ketogenic diet center on the basic premise of our diet failure infographic. The diet may mainly cause health problems because it’s notoriously tough to stick to over time, so it can contribute to yo-yo dieting, an healthy practice. You can’t underestimate how important it is to find a healthy eating plan that you can live with and not one that may help you shed a few pounds quickly and then regain it and more just as fast.
  • Initial weight loss with a keto diet is mostly just water: People tend to get encouraged by their initial results on the keto diet. Indeed, lots of dieters may lose about 10 pounds very quickly. The problem is that most of this first weight loss is just water weight because carbs hold water in muscle. When people don’t consume carbohydrates, the body sends this water away.

Are Keto Diet Fans Relying Upon Survivor’s Bias?

So, if most people can’t stick to this extremely low-carb diet much past the first loss of water weight, why do so many people strongly argue that a keto diet is healthy? Turn a critical eye to this thread on a popular Reddit sub about the survivor’s bias with the keto diet. The whole point of this diet is that if you reduce fat and protein and minimize carbs, you will continue to lose weight and cut cravings.

Yes, you can lose weight if you can stick to a keto diet. Short-term studies, at least, have also confirmed that low-carb diets may help with blood-sugar and cholesterol control. Does that mean that keto diets are healthy? Well, you can lose weight if you can stick to almost any diet.

You Can Lose Weight on Almost Any Popular Diet — Will it Last?

This report from a team of Canadian researchers found almost the same, average weight loss from common low-fat, low-carb, or other sorts of diet plans. They tested 48 different diets, including Atkins, Weight Watchers, Jenny Craig, and Ornish. With a year, people on all of these different kinds of diets lost an average of 16 pounds, if they stuck to the plan with any regularity.

Most of these diets advertise more than 16 pounds of weight loss for very overweight people people within an entire year. The takeaway is that most people probably didn’t stick to the plans religiously, and of course, you should have your treats and cheat. This study would have really been golden if it would have followed up a year or two later to see if they had managed to at least maintain this weight loss or had regained weight and maybe even gained more.

If you Can’t Stick to a Keto Diet, it Doesn’t Work!

When people dared to say that a keto diet didn’t work for them, other sub members accused them of eating too many calories. Ah ha, so this diet really isn’t working to reduce cravings, and it still requires restricting calories. Again, the main point against the keto diet being healthy or effective comes down to this:

  • If you cannot stick to a diet, it doesn’t work.
  • If you need to watch your calorie intake, why not do it in a more pleasant, sustainable, and healthy way than eliminating entire, healthy food groups?

If the keto diet failed you, you didn’t fail. Apparently, it works for some people who enjoy eating lots of animal protein, but it certainly doesn’t work for everybody. Diets that don’t work for you are diets that make you fatter in the long run.

Other Reasons Keto Diets Are Not Healthy for Everybody

It’s easy to get stuck on the point that keto diets aren’t healthy because they are too hard to stick to and encourage yo-yo dieting. In the end, you lose a little weight and then fall off the wagon and end up gaining more weight than you lost. While some people say they feel satiated on the keto diet, a lot more people never curb their cravings. Again, those cravings simply mean that your body and brain are telling you that you need to eat certain nutrients, but they don’t always communicate in a way that you can interpret well.

Look, some people thrive on a keto or other low-carb diet plan. Because they can finally lose weight, the diet may even save their life. In order for that to be true, these folks have to be committed to their keto lifestyle and make sure they follow a good plan very well. If you’re interested in exploring keto diets, try that Reddit sub about keto diets that you can find linked to earlier in this post.

So, is a Keto Diet Healthy for You?

Really, you should not ask if a keto diet is healthy. You should ask if keto diet plans are healthy and sustainable for you. Before you decide to commit to a low-carbohydrate eating plan, consider some advice about red flags about keto diets from this nutritionist with a master’s degree in public health:

  • Be wary of keto diets if you’re pregnant, trying to get pregnant, or having reproductive or menstrual cycle issues.
  • Athletic and very active people tend not to thrive on low-carb diets, though there are some exceptions.
  • Low-carbohydrate intake can aggravate or even cause symptoms of hypothyroidism.
  • You’re only as healthy as your gut biome, and keto diets reduce the diversity of gut flora.

Anyway, if a keto diet works for you, that’s great. Sometimes, a short-term keto diet of only a few days can help people reset their appetite and lose a craving for carbs. It’s not something we tend to suggest as a long-term solution because it simply doesn’t work for most people for months or years, and you need a lifetime eating plan and not another yo-yo diet.

You Might be Fat Because You Don’t Sleep Enough

Does Lack of Sleep Make You Fat?

Insomnia Makes Your FatDoes skipping a few hours with the Sandman make you gain weight? Yes, it probably does. It seems counter-intuitive. After all, if you’re awake, you could engage in activities that actually burn more calories than simply dreaming about doing things. However, that’s not really the way your body works. If you don’t let your body sleep enough, you’re going to experience some unpleasant effects, and one of them is weight gain and associated problems. Learn more about how a lack of sleep can make you fat.

How Sleep Deprivation Makes People Fat

It’s NOT Just Late-Night Snacks

The first explanation for how a lack of sleep can make you gain weight might be the obvious one. Who hasn’t woken up in the middle of the night and figured a late-night snack is just the ticket to help calm down? If you’re hungry or craving certain kinds of food, maybe you should eat something light.

Some good examples might include a serving of fruit or low-fat protein. In some cases, you might just be thirsty and need a couple of swallows of water. Be wary of drinking too much because that’s likely to cause you to wake up again for an urgent visit to the restroom. The problem is that once you get out of bed and start wandering around your house, the harder time you will probably have getting back to sleep quickly.

The Real Problem: Lack of Sleep Messes Up Your Hormones

You can find plenty of credible studies that find sleep deprivation and disturbances promote weight gain. Conversely, healthier diets and weight loss have even been founded to improve sleep. It’s a win-win situation if you can get your sleep and your healthy lifestyle to work together. With that said, it’s not always easy.

The lack of sleep changes your hormones. Men’s Health pointed out that this may work differently in men and women as well. In a sleep study of both men and women:

  • A hormone that stimulates appetite increased in the men.
  • A hormone that signals brains that people are full or satiated decreased in woman.
  • Either way, enjoy too little sleep for days caused cravings that were just about impossible to ignore.

You Might Not Feel Hungry; But You’re Eating More

You might not even consciously feel hungry, but you’re probably eating more when you lack sleep. In the study reported upon above, the people in the study didn’t say they felt hungry. However, they ate an average of 300 more calories a day. Over time, that 300 calories will add up and start packing on pounds.

That’s why it’s so difficult for people to understand that sleep deprivation is making them gain weight. They don’t feel hungry, but somehow, they’re still getting a message to eat more.

How to Cure the Sleep Deprivation Fat-Gaining Blues

Obviously, your first step is to figure out how you can get enough sleep. Most people need at least seven or eight hours a night. If you skimp once in awhile, you probably won’t suffer many ill effect, but the study found changes after only FOUR days of sleeping less than they should. If you can’t get to sleep, you might even visit your doctor to ask for some help.

If you’ve got to snack at night, stock the fridge with healthy snacks. A handful of grapes or nuts might be good suggestions. An entire pie is not such a great idea. You get the idea. Also, the researchers suggested some moderate exercise because activity can burn calories and may help you get to sleep faster.

 

 

The Diet Failure Statistics Infographic

The Diet Failure Statistics Infographic

Are pictures worth 1,000 words? Just to slam home the point that diets don’t work for most people, we’ve decided to create the Diet Failure Statistics Infographic.

Swipe This Infographic on Diet Failure Statistics (The Rules)

If you’d like to use this image about diet failure statistics for your own site, go ahead and copy-paste away. All we ask is that you include a link back to this website. Even better, let us know about it, and we might even reference your site with a shout back. If you don’t link back, that’s theft, so just do the right thing. You can link to this page, to the front page of CravingsCured.com, or to another relevant page.

The Diet Failure Statistics infographic:

 

Diet Failure Statistics
Cravings Cured : All Rights Reserved

Why are most diets so terrible? Check out our explanation of the reasons that diets make people fatter right here.

Sources:

If you’d like to learn more and see where we came up with our statistics about diet failures, here’s a list of sources:

UCLA Research on Diet Failure

Dr. Hyman

Why Most Diets Fail Within Seven Days

 

 

 

Your Two Brains: Why Your Gut Bacteria Matter for Weight Loss

Can Gut Bacteria Impact Weight Loss?

Yes, Walnuts Look Like Brains!

Scientists have known about the trillions of bacteria that live in your gut for at least a century; however, in those early days, they just thought the bacteria took advantage of free rent and board. Only recently, have doctors come to understand that the relationship between you and the incredible ecosystem that lives in your gut was a symbiotic one.

You feed your bacterial zoo, and in turn, you could say that your gut bacteria help to feed you. Does the unique balance of specific bacteria keep you lean or overweight? A few years ago, a lot of doctors would have scoffed at the idea; however, may of them are changing their mind.

Do Scientists Think Your Gut Biome Impacts Your Weight?

Some very credible studies say your gut biome may very well impact how hard or easy you find losing weight. Harvard Medical School reported on two studies of the impact of gut bacteria upon weight. One involved mice; however, the other one explored the impact of the gut biome on humans.

  • In the first study, scientist used three strains of mice. The first strain tended to be lean, but the second strain tended to get plump. The third group was bred to lack gut bacteria. When the researchers injected that third strain with gut bacteria from the lean group, they mice stayed lean. However, when they injected mice from the third group with bacteria from the plump group, the mice gained more weight.
  • A related study took the gut bacteria from two identical twins. One twin was lean, and the second twin was obese. When these bacteria were injected into the gut of two groups of no-bacteria mice, the results were predictable. The mice that got the lean twin’s bacteria remained lean, but the second group became plump.

Does Gut Bacteria Determine Your Destiny?

Your gut bacteria may have so much impact over your weight for a few reasons. Frankly, some bacteria are much better at breaking food up into suitable food to send back up into your bloodstream than others. If you’ve got too many of those efficient bacteria, you may fair well during lean times, but you’re probably not suffering from lean times. When overweight people contend that they have a harder time losing weight than leaner people, they’re often right.

Still, your gut bacteria don’t have to be your destiny. Dr. Mark Hyman believes you can change your diet to help promote the growth of more helpful bacteria that can crowd out the less helpful critters:

1. Eat More Omega-3 and Less Omega-6 Food Sources

He attributes one problem to an overabundance of Omega-6 vs. a deficit of Omega-3 fatty acids in typical diets. For instance, walnuts have a lot of Omega-3 fatty acids, so maybe it’s not even an accident that a walnut looks like a brain. It’s smart to eat them!

Other good choices include olive oil, avocados, other nuts and seeds. Also, you can’t depend upon every plant oil as a good source of Omega-3. Other fantastic gut food includes coconut oil, fatty fish, and butter from grass-fed cows.

2. Change Your Plate

One easy rule to remember is to consume at least 75 percent of your daily diet from plant-based foods. If you make that one change, you’re bound to impact your health positively.

What Does Your Gut Have to Do With Your Brain?

The headline promised something about having two brains. Well, the interesting thing about your gut-brain connection is that several times more nerves run from your gut to your brain than run the other way. That means that your gut probably spends a lot more time sending your brain information and possibly requests than your brain sends back.

Because of this collection of nerves and the way digestion works, many scientists have referred to the gut as a second brain. It’s likely that keeping your gut biome balanced can also help relieve food cravings and may even improve mood and other health issues. They don’t call carb rich food, comfort food for nothing.

Change Your Gut to Grow Lean Naturally

Your gut may be your diet destiny today, but you can impact it. Remember the study with the identical twins who have the same DNA but very different body types. Illnesses, antibiotics, and food choices have impacted your gut bacteria your entire life, but you still have some control.

 

Dr. Hyman’s Video on Gut Bacteria

3 Big Reasons Diets Make You Fatter

The Truth About How Diets Make You Fatter

Why Diets Make You FatSad but true, 95 percent of dieters fail. What’s worse, their stoic attempts to starve themselves by restricting all food or entire groups of food. usually end up making these dieters gain weight and lose lean muscle. In the end, the weight-loss diet has make them fatter than they were before they attempted to become more fit. If your diet made you fatter, you followed a bad diet. Take a moment to understand why.

Reasons That Most Diets Make You Fatter

Honestly, there are dozens of reasons that popular diets don’t work well in the long term. The reasons may also vary with the diet. These are the big three that most of the reasons can be categorized into:

1. You Restricted Calories Too Much

Lisa Young, an NYU professor, compared dieting to budgeting. She said that budgets should help you become more frugal as you learn to spend less money; however, you can reach a point where you don’t spend enough money to maintain some reasonable level of comfort and security. Most diets make you fatter for exactly the same reason.

You see, your body needs calories to provide the fuel that it uses to burn more calories. If you restrict you food too much, you won’t give your body the kindling that it needs to ignite the fuel it burns to give you energy. Basically, your body thinks you’re starving, because you actually are, and slows down in an effort to conserve precious fuel. In addition, your normal routine may seem like too much effort, so you may find yourself opting for Netflix instead of a nice walk in the sunshine.

2. You Can’t Stop Thinking About Food

You know what slim people don’t do; they don’t think about food as often as chubbier people do. Slim people may enjoy delicious food, but they don’t always dream about their next meal or snack. If nothing else, Cravings Cured hoped to underline the point that easy-to-fix nutritional deficiencies spark cravings.

If you’re dreaming pie right now, your body is probably crying out for some quick calories, fibers, and other nutrients that pie contains. Of course, you can find better ways to feed that craving than with piles of white sugar, but you’ve got to feed them.

3. Your Diet Doesn’t Feed Your Body

Your brain needs energy to function, your muscles need protein to maintain themselves, and your gut needs fiber to stay healthy. You can actually damage your body’s balance of microbes, hormones, and metabolism by restricting food too much and for too long.

Why do people create diets that mess with people’s health? That’s a question for another article; however, it’s obvious that the diet industry earns more profits when it keeps people fat than when they’re thin.

How to Fix Your Diet to Keep it From Making You Fatter

Most people can turn their diets into healthy eating plans that help them lose weight by following these three basic steps:

  • First, make sure you’re eating enough protein. Every cell in your entire body needs protein to function. Protein deficiencies can cause weight gain, muscle loss, and lots of other bad news. Typical Western diets contain enough protein, but that might not be true if you’ve been restricting calories or groups of food.
  • After you check protein consumption, ensure that you’re eating about twice as much fiber as the average American.
  • Finally, add a reasonable amount of healthy fat.
  • Typically, requirements for macronutrients like fat, fiber, and protein depend upon your  size, gender, and activity level, but you can easily research this information.

What’s a reasonable amount of calories to consume?This tips can provide rough estimates:

  • One rule of thumb says to multiple your goal weight by 100. If you hope to weight 120 pounds, you might try to eat about 1,200 calories a day. Typically, this formula was meant for fairly sedentary people. If you’re active at play or work, you’ll need to eat more.
  • Most nutritionists advise people not to drop their calories under 1,200 a day, so you may need to add more activity if you think you need to weigh less than 120 pounds. Few adults are actually overweight at 120 pounds, but people have different body types.

If you want to lose a lot of weight, like more than 10 pounds, I suggest setting goals of losing 10 pounds at a time. For instance, if you weight 190 and would like to weigh 150, set 180 as your first goal. Give your body time to adjust to a new weight and yourself a chance to celebrate. You might try to eat about 1,700 calories a day to see how that impacts the way you feel about food.