Sporting a new name but an unoriginal weight-loss strategy, the ketogenic diet calls for its followers to spurn carbohydrates in favor of eating high-fat and high-protein foods such as meat, eggs, and cheese—all of which are unhealthy. The ketogenic diet has the same allure of many fad diets that promise quick weight loss, but these diets also brings with them numerous health risks about which all dieters should know. So, instead of going keto, dieters should consider adopting a whole-foods, plant-based diet to lose weight while avoiding an ever-growing list of health concerns. Weight loss or not? Worse, over the long-term, many keto dieters regain their weight and end up very close to where they started. In a meta-analysis of studies, researchers found that after 12 months of following the ketogenic diet, the average weight lost was less than a single kilogram. Meanwhile, a whole-foods, plant-based diet can be a very effective weight-loss strategy.
By Marc Ramirez, Apr 29, I grew up at the tip of southern Texas with four brothers and three sisters. When I was eight years old, my father abandoned our family, and my mother was left to raise eight children on her own. In search of better employment, she moved us to the Chicago area in In high school, I thrived as an athlete and earned a football scholarship to the University of Michigan. In those days, I could eat whatever I wanted and did not have weight issues, because I was so physically active. As a young adult, I witnessed my beloved mother, the rock of our family, battle type 2 diabetes and the complications that come with it.
I have many patients with type 2 diabetes and prediabetes in my internal medicine practice. People eating high-carb, high-fiber diets enjoy exceptional protection from type 2 diabetes. The Adventist Health Study 2 showed that among nearly 61, people, vegans—whose diets are typically high in carbohydrate-rich foods—had half the rate of diabetes compared to non-vegetarians, even after accounting for differences in body weight. It is notable that the non-vegetarians in this study ate red meat and poultry relatively infrequently, suggesting that even small increases in meat consumption disproportionately increase the risk of type 2 diabetes. Other studies from the Adventist group show similar trends. Among 41, Adventists followed for two years, vegans had a 62 percent lower risk of developing diabetes compared to omnivores. And among 8, Adventists followed for 17 years, eating meat just once a week was linked to a dramatic 74 percent higher risk of diabetes! Both studies adjusted for body weight and other lifestyle variables. However, those eating a plant-based diet high in less-healthy foods such as fruit juices, sweetened beverages, fried potatoes, chips, refined grains, and desserts experienced a 16 percent increased risk of diabetes, highlighting the importance of choosing healthy plant foods. A high-carb, high-fiber diet can lower insulin resistance.