5 Weight Loss Benefits People Have Experienced on the Keto Diet

The ketogenic diet has increased in popularity due to its quick weight loss results, even though there isn't a lot of research into the long-term effects of following it. The growing adoration of the low-carb, high-fat diet has also led to lots of desserts, snacks, supplements, and other products being offered for those following it. This means there are also scientific resources being published about it, too.

A new U.S. News & World Report and America's Test Kitchen survey asked over 300 people about their experience with the keto diet, and their responses outline several benefits they saw because of the weight loss.

1

Exercising more

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According to the survey, 27% of people said they exercise more while on the diet. Of those who exercised regularly before the diet, 65% said continuing to do so impacted their weight loss in a good way. "I have lost 55 pounds, reduced my resting heart rate, improved my exercise tolerance, and lost 5 inches on my waist," one respondent said. 

2

Blood sugar control

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Some studies have found that the keto diet helps short-term blood sugar control in those living with type 2 diabetes, according to Harvard Health. This effect, along with others, is why 94% of those surveyed had a positive experience on the diet. 

3

More energy

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"I lost over 200 pounds in two years," one respondent said. "My energy level is off the charts." And they aren't alone. The body uses fat as its primary source of energy with the elimination of carbs, resulting in weight loss. In fact, after three days, the brain gets 30% of its energy from ketone bodies and after four days the energy increases to 70%, according to Stanford Medicine. 

4

Decreasing body fat

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When the body uses stored fat for energy, it creates ketones that are measured in the blood. This is how you can tell if you're in ketosis, according to the report. It also results in a lower amount of body fat.

There's no need to limit the number of vegetables you're eating while on the keto diet, though.  

5

Managing chronic diseases

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Another weight loss benefit people credited to the keto diet according to the survey is the management of chronic diseases. "I've lost 60 pounds, and my allergies have reduced in severity," one respondent said.

Stanford Health says that following the diet to lose weight could help reverse some early chronic diseases like high blood pressure and pre-diabetes. Those surveyed agreed. Exactly 70% of them said the diet was very or extremely helpful in getting them to reach their goals.

10 Toxic Ingredients You Didn't Know Were In Your Fast Food

It's no secret that fast food isn't exactly considered healthy. For years, research has indicated that these quick-serve, mass-produced, cost-effective meals have been linked with an increased risk of various health conditions, including weight gain, heart disease, diabetes, and depression.

"If you only consume processed or fast food very occasionally, your risk of adverse effects is low," says Jessica Cording, MS, RD, CDN, INHC, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety.

But aside from the high calorie, fat, cholesterol, sodium, sugar, and carb content in the average menu option, fast food meals are likely to contain other not-so-obvious ingredients that can cause additional health concerns. Read on to find out the additives, preservatives, and chemicals that could be in your drive-thru comfort favorites.  

1

Fluorine

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Per- and polyfluoroalkyl substances (also referred to as PFASs) are fluorine-based chemicals in fast-food food packaging associated with cancer, fertility issues, low birth weight, and a weakened immune system, according to research published in the journal Environmental Science & Technology Letters. After studying over 400 containers and food wrappers from fast-food chains around the country, the chemists discovered that 20% of french fry cardboard sleeves, 38% of burger and sandwich wrappers, and 56% of dessert and bread wrappers contained fluorine, which coat the packaging materials in order to repel grease and water.

"It's concerning that people could be exposed to these toxic chemicals through the food they eat," said lead study author Dr. Laurel Schaider, an environmental chemist at Silent Spring Institute, as reported by the Environmental Working Group. "PFASs have been linked with numerous health effects including cancer. Children are especially at risk because their developing bodies are more vulnerable to toxic chemicals."

In fact, a report released this week conducted by advocacy groups uncovered that PFAS chemicals continue to lurk in food packaging—and almost half of their samples tested higher than the recommended screening levels, specifically McDonald's Big Mac, Burger King's Whopper, and Sweetgreen's salads and warm bowls. "Exposure to PFAS is an especially high concern in the context of COVID-19 since they are linked to suppression of the immune system as well as chronic conditions that increase the severity of COVID-19," according to the campaign Safer Chemicals, Healthy Families.

2

Natural Beef Flavor

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McDonald's World Famous Fries are made with natural beef flavor that "contains hydrolyzed wheat and hydrolyzed milk as starting ingredients," according to the restaurant's website.

Back in 2002, CBS News reported that McDonald's Corporation settled a group of lawsuits for labeling their fries and hash browns as vegetarian although they were enhanced with beef from the vegetable oil.

The FDA outlines that any food labeled with the term "natural flavoring" means "the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring" should come from a variety of food products.  

3

Potassium Bromate

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Sometimes simply referred to as bromate, this additive is tossed into recipes to enhance the texture and rising of flour, Cording says. "While it does get 'used up' in the baking process if the appropriate amount is used, when too much is included in a recipe, some can remain in the finished product," she states.

While it's reportedly found in sandwich buns and pizza doughs of some fast food chains in the U.S., potassium bromate is banned in Canada, the United Kingdom, and the European Union due to animal studies that found a possible link to cancerous tumors.

"The FDA [Food and Drug Administration] encourages bakers in the U.S. to choose not to use bromated flours, and laws in the state of California require products made with potassium bromate to disclose the potential cancer link on the label," Cording continues. (Flours by King Arthur Baking Company do not contain potassium bromate.) "If you're only having that particular food item once in a very great while, the danger is likely minimal. But if it's a more frequent part of your diet, consider an alternative." 

4

Propylene Glycol

A colorless compound that does not occur in nature, propylene glycol is defined as an anti-caking agent by the FDA. "It is used in food to preserve texture, especially to keep moist foods from drying out, and acts as a solvent for flavors and colors," Cording says.

Deemed "generally recognized as safe" (GRAS) by the FDA, it is added to soft drinks, marinades, dressings, seasonings, baked goods, frostings, and frozen dairy products (to name a few). But the agency recommends users don't exceed "current good manufacturing practice."

"While documented toxicity is rare, there are potential health risks with high intake of foods that contain it—particularly in individuals with liver and kidney issues—because of how the body processes this compound," continues Cording. "Regardless of its GRAS status, it's worth pointing out that propylene glycol is also used in non-food products, cosmetics, anti-freeze, and ice packs, which isn't particularly appetizing."

5

TBHQ

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Fried meals and snacks found at fast food restaurants are likely to contain the preservative tertiary butylhydroquinone, or TBHQ, in order to prevent spoilage in oils and fats (usually animal fats).

However, two studies indicate this common FDA-approved ingredient may lead to possible health complications. Research published in the journal Food Bioscience stated that TBHQ could alter the positive effects of probiotics (good bacteria that supports a health gut flora)—a finding they determined "could subsequently influence human health."

An animal study published in the FASEB (Federation of American Societies for Experimental Biology) Journal discovered that this food additive may impair the body's immune response to the flu.

6

Calcium Sulfate

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Another anti-caking agent and dough strengthener, this colorless ingredient used in rolls and baked goods does provide some calcium to foods, Cording states.

"There are restrictions on how much may be used in food in the U.S. to keep intake with safe limits," she says. "That said, there are concerns over excessive calcium consumption in certain medical conditions, especially in supplemental form." While the occasional splurge shouldn't affect your well-being, Cording advises to reconsider your meal choices if you're eating large volume of foods with calcium sulfate.

Plus, you might be interested in knowing that a version of this ingredient is added to construction products, such as tiles and plaster. "While the form found in food is not the same form as the calcium sulfate used in building materials, it certainly doesn't sound like something you want to be eating on a regular basis."  

7

Phosphate Additives

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Soda, flavored waters, packaged meat, processed cheese, and chicken nuggets are just a handful of the foods that are likely to contain this food additive, which derives from the mineral phosphorus and is designed to enhance favor and act as an emulsifier.

Cording's first warning is for anyone who's been diagnosed with a health condition (such as kidney disease) that requires limited phosphorus in the diet. "However, even healthy people who end up with high levels of phosphorus in the blood may be at risk for adverse effects to bone health and heart health," she states. "While most research available relates to kidney health, there are studies looking at the impact of high intake and poor bone health and cardiovascular issues."

Research published in the journal Circulation concluded that both animals and humans became less physically active when increased levels of phosphate were present in the blood. "But there are plenty of other reasons to limit foods that commonly contain phosphate additives like soda, packaged meats, and processed foods—this is just one more concern to add to the list." 

8

BHT

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"Butylated hydroxytoluene is a lab-created chemical that's used to preserve freshness in food," says Cording. "The amounts used in food are generally considered safe, though animal studies showed a potential link to certain cancers with large doses."

Even though many food companies have removed this additive from their ingredient's list, the FDA still approves small amounts of BHT in foods, including dry yeast, desserts, beverages, dressings, mayo, sauces, and sandwich spreads, as well as numerous potato items (dehydrated potato shreds, potato flakes, and potato granules).  

9

Propyl gallate

A food preservative used to delay food spoilage and extend shelf life in oils, propyl gallate is an artificial ingredient in corn products, meat products, and mayonnaise. Yet a study published in the journal Drug and Chemical Toxicology indicates this additive may have an affect on cancer cells. And according to the Contact Dermatitis Institute, this product is also found in cosmetics, lubricants, and hair products.

10

Phthalates

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Food packaging has been an ongoing concern since the chemicals used in the processing materials can seep into the meals.

Researchers from George Washington University examined the health data from more than 10,200 adults that spanned across nine years. The participants were asked to record everything they ate, along with where the food came from (i.e. homemade, take-out) every 24 hours. The authors learned that burgers and sandwiches purchased at fast food restaurants and cafeterias were linked with higher levels of phthalates—approximately 30%.

Take-home boxes, plastic containers, and gloves used in food preparation tend to contain this group of chemicals shown to be endocrine disruptors (substances that cause hormonal imbalances and can result in multiple disorders and diseases, including thyroid issues, reproductive problems, prostate cancer, and breast cancer).

The One Food You Should Be Eating Every Day For a Longer Life

In his new Netflix documentary series Down To Earth, Zac Efron, actor and producer, traveled to different parts of the world to explore healthy, sustainable ways to live with wellness expert Darin Olien. In the fourth episode, he makes a trip to Sardinia, Italy, which has the highest number of people that live to be 100 per capita. This area is called a "Blue Zone" for having a high concentration of centurions, and it is one of the five blue zones on the planet. National Geographic says these areas have the "world's healthiest people." Their secret to a longer life? It's a mixture of things, but the one that stands out the most is their diet, which does include a steady amount of carbs.

Throughout the episode, Efron learns the ways of the Sardinian people and gets a taste of their low protein, high-carb diet. The Sardinians focus on natural foods within their meals, which do include lots of vegetables and fruits as well. But the amount of protein consumed looks vastly different compared to the American diet, which shocks Efron after he spent many months focusing on a high-protein, low-carb diet for a previous acting role in Baywatch.

Both Efron and Olien were shocked by the scientific studies around the Sardinian people and concluded that it was a way of life they wished to adopt. While a stress-free life in the quintessential village of Sardinia eating homemade pasta on the regular does sound ideal, we had to ask ourselves: Is there scientific evidence to back up these claims about a high-carb diet?

We did some research around the topic and also spoke with five registered dietitians to understand the bigger picture behind the lifestyle of the "world's healthiest people."

There are risks to having a high-protein diet.

Toward the beginning of the episode, Efron and Olien met up with two researchers in Sardinia and talked about the risks of a high-protein diet. One of the risks mentioned (which shocked Efron greatly) was how a high intake of animal protein can actually promote age-related diseases, like heart disease and cancer.

Studies show that animal protein (particularly red meat) has a high level of methionine, which is related to the aging process through your metabolism. According to Healthline, amino acids (such as methionine) are essential for building the proteins that make the tissues and organs of your body and contribute to normal cell function in the body. While this is a good protein to have in your diet, having too much of it can have some dangerous side-effects.

This, of course, is very different compared to the high-protein lifestyle that is regularly recommended across American culture. So we asked the experts.

"As a general rule Americans overeat protein, we are hyper-focused on getting it in and don't have a good handle on what appropriate portions are," says Vanessa Rissetto MS, RD, CDN and co-founder of Culina Health. "People who overeat protein might forget other macronutrients like carbs and sometimes fat which may omit whole grains, vegetables, and fruit which are loaded with fiber, minerals, and micronutrients necessary to bodily function and helping to decrease the proliferation of free radicals which lead to cancer."

"Yes, you can over-consume protein and have health consequences," says Toby Smithson, MS, RDN, LD, CDCES, FAND, Diabetes Lifestyle Expert, author of Diabetes Meal Planning and Nutrition for Dummies and founder of DiabetesEveryDay.com. "Interestingly, when you do the math, these centenarians in Sardinia are following the protein requirements we have in our recommended daily allowance guidelines for good health. Consuming too much protein can promote weight gain because the excess protein will be stored as fat."

Smithson says the recommended dietary allowance (RDA) of protein intake should only be 20% of your daily calories. Consuming a lot more than that can create numerous risks including issues with constipation, diarrhea, dehydration, heart disease, calcium loss, and cancer risk.

"We need to be cautious of overloading our kidneys by eating too much animal protein, especially if you have diabetes and are at higher risk for chronic kidney disease," says Smithson. "Studies have shown that high dietary acid load increases the progression of End-Stage Renal Disease in adults with Chronic Kidney Disease and increases the risk of developing type 2 diabetes."

The Sardinians don't indulge, they simply eat in proper portions.

However, protein is clearly still an important part of the diet, and studies show that not properly nourishing your body with it can also be harmful to longevity and metabolic health. The important thing is to know the proper portions.

"The bigger risk is probably not eating enough protein as protein is vital for so many processes in the body," says Amy Goodson, MS, RD, CSSD, LD. "There are lots of health benefits to getting protein including building and maintaining lean muscle mass, which supports strength and balance as we age. The key is choosing lean, high-quality protein and distributing it over the course of the day to help with muscle resynthesis and satiety."

Goodson says it's important to have a diet that focuses on fruits, vegetables, complex carbohydrates, lean protein, and healthy fats while cutting out processed higher-caloric foods. If you look at this particular list, it almost perfectly matches the diet that Sardinians typically focus on.

Maggie Michalczyk, RDN, founder of OnceUponAPumpkinRD.com, and author of The Great Big Pumpkin Cookbook, points to one study that shows the correlation of diet and life longevity.

"[It shows] a correlation of low saturated fat and high fruit and vegetable intake (a.k.a more antioxidants and phytonutrients) as a factor in the picture of longevity for centenarians," says Michalczyk. "Again pointing to the fact that there is something to a large focus on plant foods versus meat sources of protein."

One of the points made in this Down to Earth episode was how the Sardinians eat lots of whole, natural foods, and never eat too much of it. They keep their portions smaller.

"One of the factors contributing to 'overall healthiest countries' [in a recent report] was percent obesity," says Rachel Paul, PhD, RD from CollegeNutritionist.com. "Avoiding overeating and excessive weight gain is important for overall health. Reducing total calorie intake in fact has been linked to an extended lifespan, a lower likelihood of disease, and a reduction of belly fat. As excess total calories leads to weight gain, reducing total calories is important for those looking to lose weight. Specific foods do matter, but so also does total calorie intake."

A diet focused on natural, whole foods can help with longevity.

Pane Carasau, a Sardinian flatbread, is a staple for this small Italian island and dates back even before 1,000 B.C. It was one of the foods Efron made on the show, as well as a small bowl of homemade pasta. Both dishes are common for Sardinian households, along with their minestrone soup, which is made completely of whole, natural ingredients (such as vegetables and potatoes).

The Sardinian diet closely reflects the Mediterranean diet. U.S. News & Worlds Report ranked it the Best Overall Diet in 2020 and is still considered one of the most popular. It is named after the countries bordering the Mediterranean Sea (such as Sardinia, Italy) and it focuses on produce, nuts, olive oil, fish, whole grains, and yes, wine. Paul says many reports around the healthiest countries in the world have similar commonalities in terms of diet, focusing on vegetables, fish, and legumes. And of course, fewer sweets and highly-processed foods.

Yes, the Sardinians follow a high-carb diet, but their carbohydrate intake looks vastly different compared to what we may think.

"Focusing on whole, real foods, compared to processed foods, is also often helpful in managing total calorie intake," says Paul. "In this sense, if a person is adding into their diet vegetables, legumes, and whole grains, versus regular (not diet) sodas and sugary candies, the switch of type of carbohydrate is likely beneficial."

"Complex carbohydrates are full of fiber, B vitamins, and other nutrients," says Goodson. "The fiber helps with satiety and thus can help people manage hunger and fullness better. Lots of research supports high-fiber, complex carbohydrates as a component of healthy weight management. Plus, the fiber in complex carbohydrates can help with lowering cholesterol and improving gastrointestinal health, which long term can lower risk for other diseases."

"The thing I think that is super important to remember is the type of carbs they are eating vs the types of carbs that are typically high in a western diet," says Michalczyk. "Sure they may be enjoying a traditional Italian pastry every once in a while, but that is very different than a pre-packaged bakery muffin packed with fats and oils to preserve its shelf-life. "

Numerous factors can result in longer life, not just diet.

While diet is obviously a huge portion of longevity, for the Sardinian people, there are many factors at play. Genetics is a big one. One genealogist found that 77% of the centurions he studied had a lineage that traced back to the same five names after 500 years.

Physical activity is also a factor. It is a very large part of Sardinian culture. No, it's not all running and bodybuilders. It's people taking daily walks or having jobs that require a good amount of movement. Shepherding is one of the oldest professions of the area, and the average shepherd walks 5 to 13 miles a day.

Lastly, the low-level stress and mental state of those who live in Sardinia is very different compared to a fast-paced, "hustle" culture that is highly encouraged in a place like the United States. Efron and Olien commented on the low-stress lifestyle, and also how community plays such a huge role in overall health for the Sardinians.

"Yes, I think diet is a huge part of it but you can't look at just protein or carbs on their own," says Michalczyk. "It's the healthy habits, the low-stress lifestyle, the genes, the environment, and the diet (underscoring how the food is grown and how the food is prepared). And I would even say how it's consumed—not in front of the TV or computer screen solo, but rather with others, slowly. Of these centenarians that all contribute to their longevity."

So does this mean eating more pasta and less steak will conclude a longer life? Not exactly. It's a combination of things. Focusing on real, whole foods (including complex carbs), limiting animal protein intake (which is different from protein that comes from plants), moving your body, and prioritizing a stress-free life can all factor in. And of course, a glass of red wine won't hurt.