By Emily Wilhelm
Introduction: Keto Diet and Fad Diets in Today’s World
What is a Fad Diet?
In recent years, fad diets have become more popular to help battle the rapidly increasing obesity epidemic. In particular, the “Keto Diet” seems to be a highly contentious issue. The health and science community seems to be divided between the “Keto Diet’s” efficacy in losing weight and the potential negative health risks that are posed in the long run. We will analyze what constitutes a fad diet, why the keto diet may be one of the most popular. We’ll also examine the health risks associated with these diets. We can evaluate athletes who have utilized fad diets and how they may affect their athletic performance in the long run.
First, we must define what a fad diet is and the effects they have on our bodies to fully understand the “Keto Diet”. According to the 2022 Journal of Nutrition and Health, a fad diet is defined as a “broad term used to describe dieting methods that recommend altering the intake of macronutrients to specific proportions or instructing people to intake or avoid particular foods, often with the goal of rapid weight loss”.
In other words, fad diets almost completely eliminate one or two of the three main macronutrient groups to see significant weight loss in a relatively short period of time. The problem with removing an entire macronutrient group from the diet is that those nutrients are necessary to live.
This suggests that the real allure of such fad diets are the short periods of time for immediate gratification. They aren’t lifestyle changes, so the people using in these diets will, more than likely, regain the weight (and then some) as soon as they stop and reintroduce the macronutrient they eliminated, according to a 2001 study.
This way of repeatedly dieting and stopping and dieting and stopping again is often referred to as “yo-yo dieting.” A 2022 study found that this increases the risk for heart disease, insulin resistance, and potentially diabetes. Further research can show that the “Keto Diet” may be considered a “fad diet” because it eliminates carbohydrates completely and primarily focuses on consuming fatty foods while attempting to lose weight.
Why the Keto Diet Appeals to Many
Now, you may be saying to yourself “only eating fatty foods and I’ll still be able to lose weight? Sign me up!”. Unfortunately, that has been the outlook of many struggling to lose weight when they first hear of the “Keto Diet”. While a considerable amount of weight may be lost when first starting this diet, it is very hard to keep up with.
Eventually, most people go back to their original way of eating. After returning, they face health complications that come along with the “Keto Diet”. These health complications, outlined in a 2016 report by the Mayo Clinic and a 2019 study, can include increased risk of cardiovascular disease, low nerve conductivity, and high blood pressure from excess sodium intake.
Keto Diet Origins and Its Classification as a Fad Diet
The keto diet essentially limits the intake of carbohydrates and increases the consumption of fats and proteins. According to a 2021 report, it was originally used by scientists to help treat epileptic and diabetic patients and was mostly only used for that purpose until its resurgence around 2019 to lose weight fast.
Fad diets and yo-yo dieting are quick fixes that promise to cut weight fast with minimal effort. They eliminate entire food groups to quickly lose weight. Both attributes are observed in the “Keto Diet.” With this being said, the “Keto Diet” fits the strict definition of a fad diet and, perhaps, should be treated and discussed as such.
The Hidden Dangers of Cutting Carbohydrates
It isn’t a new or radical idea that too many fatty foods are bad for our hearts and cardiovascular system. But most people aren’t aware of the health risks posed when insufficient carbohydrates are consumed.
Carbohydrates are vital macronutrients that fuel our heart, brain, and most organs. Without them, the body goes into ketosis. Some argue that the body can function long-term in this state, but there haven’t been any long-term studies to prove this claim.
Athletes especially need carbohydrates to create ATP and utilize all the energy systems in the body. Sedentary individuals may survive on low carbs, but active individuals cannot sustain performance without them.
Keto Diet and Athletic Performance
Low-carbohydrate, high-fat diets (LCHF) have become increasingly popular among athletes because of the promise of cutting weight fast. While such diets can help with rapid weight loss, they also nearly eliminate carbohydrates.
Humans create energy in the form of ATP through three systems: the phosphocreatine system, the glycolytic system, and the oxidative system. Carbohydrates are essential for the glycolytic system, which powers high-intensity exercise lasting over 30 seconds. Without carbs, athletic performance suffers greatly.
Conclusion: Is Keto a Sustainable Lifestyle?
It may seem that the “Keto Diet” is an unsustainable way of living and should be looked at as a fad diet instead of a healthy lifestyle. Individuals should be advised to avoid diets that eliminate macronutrients and promote rapid weight loss.
The only way to lose weight successfully and healthfully is to make long-term lifestyle changes instead of chasing quick fixes. Odds are, the weight will return quickly, and with even greater health complications than before.
References
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