The year 2017 feels like a lifetime ago, yet its impact on the world of health and wellness continues to resonate. Fashion trends might fade, but dietary fads often leave a more lasting mark, shaping our eating habits and influencing the food industry. Looking back, one diet undeniably dominated the conversation and captured the hearts (and stomachs) of millions: the ketogenic diet. But what made it so popular in 2017, and why did it rise above other contenders? This article dives deep into the keto craze, exploring its principles, its purported benefits, its criticisms, and ultimately, why it became the undisputed champion of diets that year.
Understanding the Ketogenic Diet
The ketogenic diet, often shortened to “keto,” is a high-fat, very low-carbohydrate diet that forces the body into a metabolic state called ketosis. In ketosis, the body switches from primarily burning glucose (derived from carbohydrates) for energy to burning fat. This process produces ketones, which become the body’s alternative fuel source.
The fundamental principle of the keto diet revolves around drastically reducing carbohydrate intake, typically to around 20-50 grams per day. This restriction forces the body to seek alternative energy sources.
When carbohydrate intake is severely limited, the liver begins to break down fat into fatty acids and ketones. These ketones are then released into the bloodstream and transported to various tissues and organs, including the brain, to be used as fuel.
The standard ketogenic diet typically consists of around 70-80% fat, 20-25% protein, and 5-10% carbohydrates. This macronutrient distribution is crucial for achieving and maintaining ketosis.
The Science Behind Ketosis
Ketosis is a natural metabolic state that the body enters when glucose (sugar) levels are low. This can occur during fasting, prolonged exercise, or when following a ketogenic diet.
When the body is in ketosis, it becomes highly efficient at burning fat for energy. This can lead to weight loss, improved blood sugar control, and other potential health benefits.
However, it’s important to note that ketosis is not the same as ketoacidosis, a dangerous condition that can occur in people with uncontrolled diabetes. Ketoacidosis is characterized by dangerously high levels of ketones in the blood, which can be life-threatening.
While ketosis is generally considered safe for healthy individuals, it’s essential to consult with a healthcare professional before starting a ketogenic diet, especially if you have any underlying health conditions.
Why Keto Exploded in 2017
Several factors contributed to the surge in keto’s popularity in 2017. A perfect storm of scientific interest, celebrity endorsements, and social media buzz created a wave that swept across the dietary landscape.
The internet played a crucial role in spreading awareness and accessibility to the keto diet. Online communities, forums, and social media groups provided a platform for people to share their experiences, recipes, and tips for success. This created a sense of community and support, which made the diet more approachable and sustainable for many.
The Weight Loss Factor
One of the primary drivers of keto’s popularity was its promise of rapid weight loss. The initial water weight loss associated with carbohydrate restriction, coupled with the appetite-suppressing effects of ketones, often led to noticeable results in the early stages of the diet.
Many people were drawn to the keto diet because they had struggled with traditional weight loss methods and were looking for a more effective solution. The diet’s emphasis on fat consumption, which was often viewed as the enemy in conventional diets, also appealed to some individuals.
Furthermore, the diet often results in a reduction in overall calorie intake, as the high-fat content can promote feelings of fullness and satiety, making it easier to control hunger.
The Celebrity Endorsement Effect
Celebrities often play a significant role in shaping trends, and the keto diet was no exception. Several high-profile figures publicly endorsed the diet, sharing their personal success stories and further amplifying its reach.
This celebrity endorsement helped to legitimize the diet in the eyes of many and made it seem more attainable. It also sparked curiosity and encouraged others to try it for themselves.
The Power of Social Media
Social media platforms like Instagram and Pinterest became flooded with keto-friendly recipes, before-and-after photos, and motivational content. This created a visually appealing and aspirational narrative around the diet.
The hashtag #keto became a popular way for people to share their keto journey and connect with others. This created a sense of community and support, which helped to sustain interest in the diet.
The rise of food bloggers and influencers also contributed to keto’s popularity. These individuals created and shared delicious and visually appealing keto-friendly recipes, making the diet seem less restrictive and more enjoyable.
The Claimed Benefits of Keto
Beyond weight loss, the ketogenic diet has been touted for a variety of other potential health benefits. While some of these claims are supported by scientific evidence, others are more speculative and require further research.
Some studies have suggested that the keto diet may be beneficial for people with type 2 diabetes. The diet can help to lower blood sugar levels, improve insulin sensitivity, and reduce the need for medication.
There is also some evidence that the keto diet may be helpful in managing epilepsy, particularly in children who do not respond to medication. The diet’s ability to reduce brain excitability may play a role in controlling seizures.
Additionally, some research suggests that the keto diet may have potential benefits for people with neurodegenerative diseases like Alzheimer’s and Parkinson’s disease. However, more research is needed to confirm these findings.
Addressing Specific Conditions
Some researchers have investigated the potential of the keto diet in treating certain cancers. The theory is that cancer cells rely heavily on glucose for energy, and by restricting carbohydrate intake, the diet may starve these cells and slow tumor growth. However, this is still a very active area of research, and more studies are needed to determine the diet’s effectiveness and safety in cancer treatment.
Polycystic ovary syndrome (PCOS) is another condition that has been studied in relation to the keto diet. Some studies have shown that the diet may help improve hormone balance, reduce insulin resistance, and promote weight loss in women with PCOS.
Acne is also another condition that people have tried treating with Keto. Some people report improvements in their skin while on keto, potentially due to the reduction in inflammatory foods and the stabilization of blood sugar levels.
The Criticisms and Potential Drawbacks
Despite its popularity and purported benefits, the ketogenic diet is not without its critics and potential drawbacks. It’s essential to be aware of these concerns before embarking on a keto journey.
One of the most common criticisms of the keto diet is its restrictive nature. The diet requires a significant reduction in carbohydrate intake, which can be challenging to maintain in the long term. This can lead to feelings of deprivation and make it difficult to stick to the diet consistently.
The “keto flu” is another common side effect of the diet, particularly during the initial adaptation phase. Symptoms can include fatigue, headache, nausea, and constipation. These symptoms are often caused by electrolyte imbalances and dehydration as the body adjusts to burning fat for fuel.
Nutritional deficiencies are also a potential concern with the keto diet. By restricting certain food groups, it can be difficult to obtain all the necessary vitamins and minerals. It’s important to focus on consuming nutrient-dense foods and consider taking supplements to address any potential deficiencies.
Long-Term Sustainability
The long-term sustainability of the ketogenic diet is a major concern for many. While some people are able to maintain the diet for years, others find it too restrictive and eventually return to their previous eating habits.
It’s important to consider whether the keto diet aligns with your lifestyle and personal preferences. If you enjoy eating a wide variety of foods and find it difficult to adhere to strict dietary rules, the keto diet may not be the right choice for you.
Moreover, the long-term effects of the ketogenic diet on overall health are still not fully understood. More research is needed to assess the potential risks and benefits of following the diet for extended periods.
Who Should Avoid Keto?
Certain individuals should avoid the ketogenic diet or consult with a healthcare professional before starting it. This includes people with kidney disease, liver disease, pancreatic disorders, and certain metabolic disorders.
Pregnant and breastfeeding women should also avoid the keto diet, as it may not provide adequate nutrition for the developing fetus or infant.
People with a history of eating disorders should also exercise caution when considering the keto diet, as its restrictive nature may trigger unhealthy eating patterns.
Keto vs. Other Diets of 2017
While keto reigned supreme, it wasn’t the only diet in the spotlight in 2017. Other popular diets included Whole30, intermittent fasting, and the Mediterranean diet.
Whole30 focuses on eliminating certain food groups for 30 days, including dairy, grains, legumes, sugar, and processed foods. The goal is to identify potential food sensitivities and improve overall health. While Whole30 gained traction, its restrictive nature and short-term focus made it less appealing to some compared to keto’s promise of sustained weight loss.
Intermittent fasting involves cycling between periods of eating and fasting. There are various approaches to intermittent fasting, such as the 16/8 method (fasting for 16 hours and eating during an 8-hour window) and the 5:2 diet (eating normally for five days and restricting calories for two days). Intermittent fasting saw increasing interest, but keto’s more defined food guidelines likely contributed to its broader appeal.
The Mediterranean diet, which emphasizes fruits, vegetables, whole grains, lean protein, and healthy fats, remained a popular choice for those seeking a balanced and sustainable eating plan. However, its focus on moderation and long-term health benefits may have been less appealing to individuals seeking rapid weight loss, giving keto the edge in terms of buzz and instant gratification.
A Comparative Look
The table below offers a summarized comparison:
| Diet | Core Principle | Emphasis | Popularity in 2017 |
|---|---|---|---|
| Ketogenic | High-fat, very low-carb | Fat burning for energy | Very High |
| Whole30 | Elimination of certain food groups for 30 days | Identifying food sensitivities | Moderate |
| Intermittent Fasting | Cycling between eating and fasting periods | Timing of meals | Moderate |
| Mediterranean | Focus on whole, unprocessed foods | Overall health and well-being | High, but consistent |
Ultimately, each of these diets has its own strengths and weaknesses. The best diet for any individual depends on their personal goals, preferences, and health conditions.
The Legacy of Keto in 2017 and Beyond
The keto diet’s dominance in 2017 left a lasting impact on the dietary landscape. It sparked a broader interest in low-carbohydrate eating and influenced the development of keto-friendly products and recipes.
Even though the initial hype may have subsided, the keto diet continues to be a popular choice for many people seeking weight loss and other potential health benefits.
However, it’s important to approach the keto diet with a critical eye and to be aware of its potential drawbacks. It’s essential to consult with a healthcare professional or registered dietitian before starting the diet, especially if you have any underlying health conditions.
The focus should always be on adopting a sustainable and balanced eating plan that meets your individual needs and promotes long-term health and well-being. While keto’s popularity in 2017 highlighted the allure of quick fixes, the enduring message should be about informed choices and sustainable lifestyle changes.
What exactly is the ketogenic diet, and how does it work?
The ketogenic diet, often shortened to keto, is a very low-carbohydrate, high-fat diet that forces the body into a metabolic state called ketosis. When you drastically reduce your carbohydrate intake, typically to less than 50 grams per day, your body begins to break down stored fat into molecules called ketones. These ketones then become the primary fuel source for your body, instead of glucose derived from carbohydrates.
This shift in fuel source offers potential benefits like weight loss and improved blood sugar control for some individuals. The goal is to maintain this state of ketosis to continuously burn fat for energy. However, achieving and maintaining ketosis requires careful monitoring of macronutrient intake, particularly carbs, fat, and protein, to ensure the body continues to utilize fat as its primary energy source.
Why was the keto diet so popular in 2017?
Several factors contributed to the keto diet’s surge in popularity during 2017. One major reason was its perceived effectiveness for rapid weight loss. Many individuals experienced significant weight reduction relatively quickly after adopting the diet, which generated positive word-of-mouth and social media buzz. Celebrity endorsements and the proliferation of keto-friendly recipes and products also played a significant role, making the diet seem more accessible and appealing to a wider audience.
Furthermore, the keto diet was often presented as a solution for various health concerns beyond weight loss. Some proponents claimed it could help manage conditions like type 2 diabetes, epilepsy, and even certain neurological disorders. While some of these claims had limited scientific backing at the time, they fueled the diet’s popularity and attracted individuals seeking alternative or complementary health approaches. The simplicity of the concept (low carb, high fat) also made it easy to understand and implement, further boosting its appeal.
What are the potential benefits of following a keto diet?
One of the most well-known benefits of the ketogenic diet is its potential for weight loss. By forcing the body to burn fat for energy, it can lead to a reduction in body fat percentage. Additionally, the high-fat, moderate-protein content of the diet can promote satiety, helping individuals feel fuller for longer and potentially reducing overall calorie intake. Some studies have also shown that the keto diet can help improve blood sugar control, which is particularly beneficial for individuals with type 2 diabetes.
Beyond weight loss and blood sugar management, the keto diet has been investigated for its potential therapeutic effects in neurological conditions. It has been used for decades to manage epilepsy, particularly in children, and research suggests it may have benefits for other neurological disorders like Alzheimer’s disease and Parkinson’s disease. However, more research is needed to fully understand the extent and mechanisms of these potential benefits. It’s important to consult with a healthcare professional before starting the keto diet, especially if you have any underlying health conditions.
What are the common side effects or risks associated with the keto diet?
One of the most common side effects experienced when starting the keto diet is the “keto flu.” This temporary condition can manifest as fatigue, headache, nausea, irritability, and constipation as the body adapts to using ketones for fuel instead of glucose. These symptoms usually subside within a few days to a week, but they can be unpleasant.
Long-term adherence to a ketogenic diet can potentially lead to other health concerns. Restricting carbohydrate intake can limit the intake of essential vitamins, minerals, and fiber found in fruits, vegetables, and whole grains. This can increase the risk of nutrient deficiencies and digestive issues. Additionally, the high-fat content of the diet can raise cholesterol levels in some individuals, potentially increasing the risk of heart disease. It’s essential to work with a registered dietitian or healthcare professional to ensure adequate nutrient intake and monitor for any adverse effects while following a keto diet.
Is the keto diet suitable for everyone?
The ketogenic diet is not suitable for everyone, and certain individuals should avoid it altogether. People with kidney or liver problems, as well as those with a history of eating disorders, should not follow the keto diet. Pregnant or breastfeeding women should also avoid the diet due to potential risks to fetal development or milk production.
Individuals with type 1 diabetes should consult closely with their doctor before considering a keto diet, as it can significantly impact blood sugar levels and insulin requirements, potentially leading to dangerous complications. Additionally, athletes and individuals engaging in high-intensity exercise may find that the keto diet negatively impacts their performance due to the reduced availability of glucose for energy. Ultimately, it is crucial to consult with a healthcare professional or registered dietitian before starting the keto diet to determine if it is appropriate for your individual health status and needs.
How does the keto diet differ from other low-carb diets like the Atkins diet?
While both the keto and Atkins diets are low-carbohydrate approaches, they differ significantly in their macronutrient ratios and overall goals. The keto diet aims to induce ketosis, a metabolic state where the body primarily burns fat for fuel, achieved through very low carbohydrate intake (typically less than 50 grams per day) and high fat intake (around 70-80% of total calories). Protein intake is generally moderate.
The Atkins diet, on the other hand, is a phased approach to low-carb eating. It starts with a very restrictive initial phase, similar to keto, but gradually increases carbohydrate intake in subsequent phases. The Atkins diet also tends to allow for a higher protein intake compared to the keto diet. While both diets can lead to weight loss, the keto diet’s focus on inducing ketosis and maintaining a specific macronutrient ratio differentiates it from the more flexible approach of the Atkins diet. The Atkins diet is less concerned with entering and maintaining ketosis for its weight loss effects.
What foods are typically allowed and restricted on a keto diet?
The ketogenic diet emphasizes foods high in fat and low in carbohydrates. Allowed foods include meats (beef, pork, chicken), fatty fish (salmon, tuna), eggs, avocados, nuts and seeds, healthy oils (olive oil, coconut oil), and low-carbohydrate vegetables like leafy greens, broccoli, and cauliflower. Dairy products like cheese, butter, and heavy cream are also often included, but should be consumed in moderation due to their carbohydrate content.
Foods that are restricted on the keto diet are those high in carbohydrates, including grains (bread, pasta, rice), starchy vegetables (potatoes, corn), fruits (especially high-sugar fruits like bananas and grapes), legumes (beans, lentils), and sugary foods and drinks (soda, juice, candy). Even seemingly healthy foods like whole grains and some fruits are restricted due to their carbohydrate content. The key is to prioritize fat intake and minimize carbohydrate intake to maintain a state of ketosis.