The keto diet is shaping up to be the most up-to-date weight loss plan of 2019. Fans claim that the pounds just disappear with a diet low in carbohydrates and fats.
With promises like that, it's not surprising that everyone, from instagram influencers to his co-worker in the office, got on the keto train. Celebrities are not immune to hype, and many famous faces claim that the eating plan helped them lose weight. But does the keto diet work and is it safe?
Stars that are on keto diet
Keto has many celebrity fans. Both Kim and Kourtney Kardashian tried their diet. Gwyneth Paltrow has praised on your Goop blog. Former adult movie star Jenna Jameson lost 80 pounds going to the keto (and shared photos of her dramatic transformation on Instagram). Former NFL star Tim Tebow has also adopted the diet, especially since it allows him to eat up to four avocados a day.
Other stars who have lost weight in the keto diet include Al Roker, Halle Berry, Alicia Vikander and Jersey shore Vinny Guadagnino.
What exactly is the ketone diet?
The ketone diet is similar to other low carbohydrate diets you've probably heard of, such as South Beach or Atkins. But the keto is a little different, according to the Harvard Health Charter, since fat represents 90% of the calories you eat in a day.
In a ketone diet, you can eat a wide variety of fats such as coconut oil, olive oil and butter, as well as protein and a limited selection of vegetables such as spinach and broccoli, as well as foods such as walnuts and avocados. Sweets and pasta are off the menu, though.
The diet – which was originally developed to help treat children with seizures – works by forcing your body into a condition called ketosis. Since you are eating fewer carbohydrates (less than 50 grams per day), your liver turns into stored fat to produce energy in the form of ketones, causing you to lose weight.
What do the experts say?
While the keto diet is popular, experts have expressed reservations. The diet is high in saturated fat and has been linked to an increase in "bad" LDL cholesterol, noted the Harvard Health Letter. Nutritional deficiency is also a concern, as well as liver and kidney problems. The long-term effects of diet for weight loss have not been studied.
A ketone diet may have health benefits to the brain and may also help lower blood sugar in people with diabetes, according to the Mayo Clinic.
"While the research is exciting, there is very little evidence to show that this type of nutrition is effective – or safe – in the long run for anything other than epilepsy," Mayo Clinic experts wrote. "In addition, very low carbohydrate diets tend to have higher rates of side effects, including constipation, headaches, bad breath and more. In addition, meeting dietary requirements means eliminating many healthy foods, making it difficult to meet your micronutrient needs. "
Why Jillian Michaels calls the diet a "bad plan"
Not every celebrity adopted the keto. Coach Jillian Michaels recently criticized the diet in a Women's Health video.
"I do not understand. Like, why would anyone think that's a good idea?" She asked, calling it a "bad plan."
"Their cells, their macromolecules, are literally made up of proteins, fats, carbohydrates, nucleic acids," she said. "When you do not eat one of the three macronutrients – these three things I just mentioned – you're starving. These macronutrients serve a very important purpose for your overall health and well-being. Each one of them."
Instead, Michaels recommends eating a balanced diet and avoiding processed sugar and processed grains, calling it "common sense."
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