The Keto diet became popular because it is labeled as a "fat-burning" diet, but according to the 2018 list of the best diets from US News and World Report, it is one of the worst diets, along with the Dukan diet.
The keto diet can put the dieter into "ketosis" due to stress eating a lot of protein or fat and minimal-carb intake. Ketosis happens when the body breaks down both ingested and stored body fat into ketones, which it uses as energy. People on Keto diets often deal with light-headedness, fatigue, and mood swings as they adjust to the lack of carbohydrates.
Though the diet experts on the US News and World Report panel created the list stating that eating that way is not harmful short-term, they ranked the diets based on long-term weight loss success, the ease of use and the overall impact on health, and unfortunately, the popular Keto diet is ranked last.
For those who are new to the Keto diet, the experts were concerned about the extremely high-fat content because about 70% of the daily calorie intake is composed of fat and protein and the carbohydrate level is only 15 to 20 net carbs a day.
In 2015, the dietary guidelines for Americans suggested that 45% to 65% of daily calories must come from carbs but less than 10% from saturated fat in order for the body to function properly.
The dangers of the Keto diet
Nutritionist Lisa Drayer said that when you are on a Keto diet, you cut your carbs drastically, usually to only 20 per day. The diet is not sustainable over the long term. It does not teach you how to acquire healthy eating habits. It is good for a quick fix, but most people who undergo a Keto diet can hardly give up bread and pasta.
The panel was concerned for those with liver or kidney conditions. Drayer added that those with health problems should avoid the keto diet as there is not enough evidence to know whether the diet would help those with diabetes or heart issues. Because of the recommended cycling nature of the diet, taking breaks, and then starting it again, experts also warn that hormones could fluctuate.
Another popular diet called the Whole30, was also at the bottom of the list, just before keto and Dukan. The Whole30 program is a 30-day diet that is designed to end unhealthy habits and cravings, restore a healthy metabolism, heal your digestive tract, and balance your immune system.
The panel criticized the diet as having no independent research, no legit claims. They also said that it was too extreme and restrictive, and they tied it with the raw food diet as one of the worst diets ever made.
Effects of the Mediterranean diet and DASH diet to your health
Meanwhile, the Mediterranean diet moved into first place, and it is tied with the DASH diet. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, has held the top spot for eight years straight. Both diets also tied for healthiest in the rankings.
Drayer said that what she loves about the DASH and Mediterranean diets is that they offer to guide principles for eating, like eating more vegetables and fruits as well as fish, whole grains, legumes, nuts, and low-fat dairy foods. A daily glass of red wine is also encouraged as a part of the Mediterranean diet.
The DASH diet is usually recommended to lower blood pressure. Its premise is simple, you need to eat more vegetables, fruits, and low-fat dairy foods while you cut back on any food that is high in saturated fat, and you must limit your intake of salt.
The meal plan of the DASH diet includes three whole-grain products every day, four to six servings of vegetables, four to six servings of fruit, two to four servings of dairy products, and several servings each of nuts, seeds, legumes, and lean meats. Studies have shown that following the DASH diet can reduce your blood pressure in a matter of weeks.
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