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While the keto diet typically allows for no more than 50 grams of total carbohydrates per day, most of the allotted carbohydrates come from fibrous carbohydrates. For example, one can consume a cup of cooked spinach, two cups of chopped romaine lettuce, two cups of cooked broccoli, and ½ cup of raspberries in one day to achieve a total of 46 grams of carbohydrates, and whopping 24 grams of fiber. More fiber is likely to be added by way of other keto-friendly foods such as nuts, seeds, avocado, and dark chocolate. Keto is certainly not limited in the calcium department either—this myopic statement was likely made only because milk is not allowed on the keto diet due to its sugar content. Other high-calcium foods such as sesame seeds, Chia seeds, cheese, plain yogurt, sardines, canned salmon, almonds, and leafy greens are part of the ketogenic diet. Discrepancies in Top Ranked Diets of 2022We’re not here to belittle or degrade other dietary protocols, however if this analysis from the experts was predicated on scientific evidence, they significantly missed the mark. Let’s take Weight Watchers for example—this diet came in at number five for best diets overall. This is fascinating considering the University of British Columbia recently conducted a randomized trial which explored the results of those following a ketogenic diet versus the Weight Watchers diet. At the 12-week checkpoint, the group following the ketogenic diet achieved two times more weight loss than the Weight Watchers group. More significantly, the keto group lost three times the amount of weight than the Weight Watchers group after 24 weeks and had substantial improvements in metabolic health. Cholesterol and other lipids showed no changes of concern.
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In research, it’s extremely difficult to do any long term, diet-controlled studies due to lack of compliance. Irrespective of the diet, you can imagine controlling subjects for several years is a difficult task for any researcher to do. That being said, there are several long-term studies showing a positive benefit for the ketogenic diet. One study found that 66 obese individuals with high cholesterol were able to lower their weight and cholesterol levels with a ketogenic diet over 56 weeks. [4] A meta analysis (which is an analysis of several published papers) found that “Individuals assigned to a ketogenic diet achieve a greater weight loss than those assigned to a low fat diet in the long term; hence, a ketogenic diet may be an alternative tool against obesity. ” [5] All of the studies analyzed were greater than 12 months in duration. Lastly, even reducing your carbohydrate intake to less than 20% has shown to have sustainable weight loss even 44 months later! [6]For individuals starting a keto diet in the 1990’s, adherence to the diet was likely a lot harder as options were a bit more limited. Today, you can “ketofy” nearly anything from pizza to desserts so it’s much more sustainable and the research shows the weight loss is maintained. Nutritional Completeness: 1. 6/5 Stars Rated as “extremely incomplete” in the nutrition category, panelists had concerns about the saturated fat content. One expert explained that ‘any diet that recommends snacking on bacon can’t be taken seriously as a health-promoting way to eat’ and another added that the keto diet is ‘nutritionally unbalanced and likely difficult for most people to stick with long-term, which means that any weight loss will likely be regained.
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