DEBUNKING THE

KETO DIET
A ketogenic diet is comprised of 10%
CARB
high fat,
low carb, and 20%
PROTEIN
moderate protein
intake, with variations that could
70% FAT
include higher protein or higher carb
intake for athletes.
Extremely low carb intake causes the body to enter a state
called ketosis (hence the name of the diet), in which fat is
burned for energy instead of glucose. Thus, many tout the
weight loss benefits of a keto diet.

HEALTH CLAIMS

Aids in rapid Maintains blood Helps prevent

weight loss sugar levels heart disease

THE TRUTH:
Protein (read: muscle) is also broken down for energy
during ketosis, attributing to perceived weight loss.
Lower glucose intake may be beneficial for diabetics.
However, glucose is essential for brain function, so a
deficiency could impact thinking, memory, and more.
Higher intake of healthy fats, such as omega-3 fatty acids,
could support heart health. However, other fats like
saturated fat can increase risk for heart disease and
cancer by raising LDL cholesterol levels.
Ketone bodies produced during ketosis disrupt the
blood's acid-base balance, making blood more acidic.

Carbs: 45-65%
AMDRs Protein: 10-35%
Fat: 20-35%

Keto 20% 70% 10%

A keto diet does not fit the Acceptable Macronutrient

Distribution Ranges (AMDRs), which were developed as a
part of the Dietary Reference Intakes (DRIs).

The Dietary Guidelines for Americans (DGA)

recommends limiting saturated fat to
less than 10% of caloric intake, which
would be difficult with a high-fat diet.

A low-carb diet would make it harder to achieve adequate

fiber intake - most Americans already don't eat enough fiber,
per the DRIs (14g/1000kcals).

THE VERDICT: While keto may be an effective method

for short-term weight loss, it's unsustainable in the long
term and can have detrimental effects on health.