Scientists have discovered a range of health-damaging factors associated with two popular weight loss diets currently trending online, mistakenly believed to be healthy. These include the “keto” diet and diets high in animal protein and fat.
A recent study published in the Journal of Food Science and Nutrition Research examined two contrasting diets that have been widely shared over the past few years due to their rapid weight loss effects.
Diet Type 1 allows for a relatively high intake of carbohydrates (primarily from starches), offering plenty of fiber while restricting fats and animal proteins. In contrast, the second diet, which also includes plenty of vegetables, fruits, and fish, is very low in carbohydrates—often nearly zero—exemplified by the “keto” diet that has gained immense popularity on social media.
These diets are categorized scientifically as “commercial diets.”
Commercial diets like keto may look appealing and help you lose weight but can cause significant harm if used long-term – Image credit: HEALTHLINE
The research team from the University of Puerto Rico in San Juan utilized the Nutrition Data System for Research (NDSR) software to analyze these diets, specifically evaluating 174 relevant nutrients.
The results showed that with Diet Type 1, individuals only met 81% of their dietary requirements, with significant deficiencies in vitamins D and B12, as well as essential fatty acids needed for healthy bodily function.
Lack of vitamin D can lead to osteoporosis, hair loss, and weakened immune function. The deficiency may stem from this diet’s lack of nutrient-rich dairy products. Meanwhile, vitamin B12 is found only in animal products like meat and fish; its deficiency can result in anemia, increased risk of heart failure, and depression…
Participants on this diet also exhibited higher blood sugar levels and excessive fiber intake. Elevated blood sugar increases the risk of developing diabetes, while excessive fiber can lead to digestive issues and poor nutrient absorption.
On the other hand, Diet Type 2—which provides only 71% of essential nutrients—contains excessive sodium, saturated fats, and high cholesterol, all of which are detrimental to cardiovascular and metabolic health.
While it aids in fat loss and helps prevent type 2 diabetes by lowering blood sugar levels, the drastically reduced carbohydrate intake leads to deficiencies in B vitamins and dehydration.
B vitamins are crucial for metabolic processes and energy production. Their deficiency can impair brain function, cause fatigue, hinder red blood cell production, and weaken the immune system—all common issues among those on low-carbohydrate diets.
According to Medical Xpress, the findings underscore the pros and cons of commercial diets. “Although some individuals may successfully lose weight in the short term, long-term adherence to these diets will lead to nutrient deficiencies. Therefore, neither of these diets should be followed for extended periods,” the research team advises.
In medical practice, a balanced diet is recommended to combat obesity, which emphasizes maintaining a balance among nutrient groups while reducing overall quantities, combined with appropriate physical activity.
Restricting a particular nutrient group may be suggested for specific health conditions, such as reducing carbohydrates for diabetics, but only to a minor extent compared to normal levels, not entirely eliminating or drastically reducing them.
