{"id":2531,"date":"2024-12-02T10:00:25","date_gmt":"2024-12-02T15:00:25","guid":{"rendered":"https:\/\/okdiario.com\/metabolic\/en\/?p=2531"},"modified":"2024-12-02T10:05:04","modified_gmt":"2024-12-02T15:05:04","slug":"this-is-why-most-people-struggle-to-stick-with-the-keto-diet-long-term-scientist-says","status":"publish","type":"post","link":"https:\/\/okdiario.com\/metabolic\/en\/nutrition\/diets\/this-is-why-most-people-struggle-to-stick-with-the-keto-diet-long-term-scientist-says-2531\/","title":{"rendered":"This is why most people struggle to stick with the keto diet long-term, scientist says"},"content":{"rendered":"<p>The keto diet, often hailed as a fast track to weight loss and improved health, has recently gained significant popularity. With its promise of quick results, it&#8217;s no surprise that about <strong><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0899900724000704\" target=\"_blank\" rel=\"noopener\">7% of Americans adopted the diet in 2022<\/a><\/strong>.<\/p>\n<p>Despite its widespread appeal, experts like Christopher Gardner, a professor of medicine at <a href=\"https:\/\/med.stanford.edu\/profiles\/christopher-gardner\" target=\"_blank\" rel=\"noopener\"><strong>Stanford University<\/strong><\/a>, believe that the diet has <strong>extreme restrictions<\/strong> that make it difficult to follow. Along with other nutrition specialists, Gardner highlights the challenges that keto followers face, including its restrictive nature and lack of long-lasting effects.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_76 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contenido<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/okdiario.com\/metabolic\/en\/nutrition\/diets\/this-is-why-most-people-struggle-to-stick-with-the-keto-diet-long-term-scientist-says-2531\/#What_makes_the_keto_diet_so_hard_to_stick_to\" >What makes the keto diet so hard to stick to?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/okdiario.com\/metabolic\/en\/nutrition\/diets\/this-is-why-most-people-struggle-to-stick-with-the-keto-diet-long-term-scientist-says-2531\/#Keto_diet_effects_short-term_wins_long-term_challenges\" >Keto diet effects: short-term wins, long-term challenges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/okdiario.com\/metabolic\/en\/nutrition\/diets\/this-is-why-most-people-struggle-to-stick-with-the-keto-diet-long-term-scientist-says-2531\/#An_alternative_to_the_keto_diet\" >An alternative to the keto diet<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"What_makes_the_keto_diet_so_hard_to_stick_to\"><\/span>What makes the keto diet so hard to stick to?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The keto diet operates on the principle of <strong>drastically reducing carbohydrates to about 5% of total calorie intake<\/strong>. Gardner explains that this shift forces the body into a state of <strong>ketosis<\/strong>, where it burns fat for fuel instead of glucose. Achieving ketosis requires not just cutting carbs but also maintaining a <strong>high-fat intake of around 75% of daily calories<\/strong>.<\/p>\n<p>This approach creates an eating plan far removed from the average <strong>American diet<\/strong>, which typically consists of about <strong>50% carbs and 35% fat<\/strong>. Adhering to such a restrictive regimen means giving up bread, pasta, rice, potatoes, and most fruits. Even healthy grains and legumes, known for their fiber content, are off-limits.<\/p>\n<p><a href=\"https:\/\/www.health.harvard.edu\/authors\/nancy-oliveira-ms-rd-ldn-cdces\" target=\"_blank\" rel=\"noopener\"><strong>Nancy Oliveira<\/strong><\/a>, a dietitian at Harvard Medical School&#8217;s Brigham and Women&#8217;s Hospital, notes that the focus on fats and low carbs makes it hard to maintain a balanced diet, as <strong>you miss out on key vitamins and minerals<\/strong>. This can lead to deficiencies and digestive issues, like constipation, especially in the early stages.<\/p>\n<p>The high intake of saturated fats can also raise &#8220;bad&#8221; cholesterol. Gardner cautions that this and the diet&#8217;s low fiber content can risk heart health and gut microbiome diversity.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Keto_diet_effects_short-term_wins_long-term_challenges\"><\/span>Keto diet effects: short-term wins, long-term challenges<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>For many, the keto diet&#8217;s biggest draw is its ability to promote <strong>rapid weight loss and improve markers like blood sugar and &#8220;good&#8221; cholesterol<\/strong> in the short term. This can be particularly beneficial for individuals with pre-diabetes or diabetes.<\/p>\n<p>However, the sustainability of these benefits is questionable. A 2019 meta-analysis found that <strong>the diet&#8217;s positive effects often diminish after six months<\/strong>, with most individuals unable to maintain the regimen for a full year. Gardner attributes this to its highly restrictive nature, which leads to diet fatigue.<\/p>\n<p>Beyond weight loss, some people use the ketogenic diet for medical reasons, such as <strong>managing epilepsy<\/strong>. But even in these cases, there are potential long-term side effects like an increased <strong>risk of kidney stones and gout<\/strong> due to elevated uric acid levels.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"An_alternative_to_the_keto_diet\"><\/span>An alternative to the keto diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>If the keto diet isn&#8217;t sustainable for most, what&#8217;s the alternative? Experts like Gardner advocate for less restrictive, nutrient-rich eating plans, such as the <strong>Mediterranean diet<\/strong>. This approach emphasizes <strong>whole foods, healthy fats, and plenty of fiber<\/strong>, making it easier to maintain.<\/p>\n<p>&#8220;The Mediterranean diet is [&#8230;] not restrictive, and allows for more people to follow this pattern for longer periods of time&#8221;, Gardner explains. By reducing processed carbs and incorporating more unsaturated fats and fiber, people can achieve sustainable weight loss and improved health without the extreme sacrifices required by keto.<\/p>\n<p>In the end, while the keto diet may work for some in the short term, its rigid rules and potential health risks make it a challenging choice for most. For long-term success, focusing on <strong>moderation and balance <\/strong>\u2014not restriction\u2014\u00a0 could bring better results.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The keto diet, often hailed as a fast track to weight loss and improved health, has recently gained significant popularity. With its promise of quick results, it&#8217;s no surprise that about 7% of Americans adopted the diet in 2022. Despite its widespread appeal, experts like Christopher Gardner, a professor of medicine at Stanford University, believe &#8230; <a title=\"This is why most people struggle to stick with the keto diet long-term, scientist says\" class=\"read-more\" href=\"https:\/\/okdiario.com\/metabolic\/en\/nutrition\/diets\/this-is-why-most-people-struggle-to-stick-with-the-keto-diet-long-term-scientist-says-2531\/\" aria-label=\"Read more about This is why most people struggle to stick with the keto diet long-term, scientist says\">Read more<\/a><\/p>\n","protected":false},"author":4,"featured_media":2537,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[27],"tags":[46,40],"class_list":["post-2531","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","tag-diets","tag-lose-weight"],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts\/2531","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/comments?post=2531"}],"version-history":[{"count":2,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts\/2531\/revisions"}],"predecessor-version":[{"id":2543,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts\/2531\/revisions\/2543"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/media\/2537"}],"wp:attachment":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/media?parent=2531"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/categories?post=2531"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/tags?post=2531"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}