Keto has been promoted as a magic bullet for weight loss by its supporters and slammed as dangerous by its opponents. It's no surprise - completely removing almost all carbohydrates is not what most people consider ‘a balanced diet’.
With carbs off the table, Keto diets involve a dramatically increased fat intake. At the same time, drastically reducing carbs means starving our gut microbes of the fiber that feeds them. 
Nonetheless, doctors prescribe keto diets to treat people with severe diabetes and see dramatic improvements, and many healthy people swear by keto for weight loss. On top of this, removing carbohydrates prevents blood sugar spikes and crashes linked to inflammation and disease. 
In today’s episode, Jonathan speaks to a leading nutritional researcher to understand whether or not keto diets are a crazy fad:
https://profiles.stanford.edu/christopher-gardner (Christopher Gardner) is a professor at Stanford University and a member of ZOE’s scientific advisory board who’s produced a clinical trial of keto diets, published in the American Journal of Clinical Nutrition.



If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.


Timecodes:
00:00 - Intro
00:10 - Topic introduction
01:38 - Quick-fire questions
05:20 - What is a ketogenic diet? How does it work?
08:34 - Why have people become interested in keto?
10:16 - To promote ketosis, how low-carb should a diet be?
11:46 - Why are randomized trials so important?
14:37 - Christopher’s study
18:46 - What is a Mediterranean diet?
21:31 - Study results
25:33 - How sustainable is a keto diet?
31:22 - How strictly should you follow the keto diet?
32:47 - Diabetes and keto
35:36 - Keto’s impact on the microbiome
37:57 - Is there a long-term impact on the ability to process carbs?
39:51 - Summary
41:40 - Listener’s question
42:12 - Goodbyes
42:32 - Outro


Episode transcripts are available https://joinzoe.com/learn/category/nutrition/podcast (here).


Read Chris’ Study https://academic.oup.com/ajcn/advance-article/doi/10.1093/ajcn/nqac154/6596279 (here).


Follow Chris: https://twitter.com/GardnerPhD (https://twitter.com/GardnerPhD)


Follow ZOE on Instagram: https://www.instagram.com/zoe/ (https://www.instagram.com/zoe/)


This podcast was produced by https://fascinateproductions.co.uk/ (Fascinate Productions).