The ketogenic diet is popular, followed by actresses Vanessa Hudgens, Alicia Vikander and Halle Berry. Unfortunately, this is not the first time that celebrity endorsements have clashed with evidence-based medicine. Find out why the keto diet is not the healthiest way to lose weight.
Where did the ketogenic diet come from?
The ketogenic diet is not a new fad at all: it was invented in the 20s to treat seizures. It was a humane substitute for fasting, which remained the only cure for epilepsy in those years. True, an anticonvulsant appeared in 1938, so today the keto diet is mainly used to treat drug-resistant epilepsy in children.
The ketogenic diet would probably have remained an exotic method in the arsenal of neurologists. But in the 1970s, an American cardiologist named Robert Atkins read an article that said this diet helped people lose weight. Based on this data, the enterprising doctor created his own nutritional system and wrote several books about it.
Atkins' nutritional system proved to be simple, understandable, and even led to quick results. It was a hit with Hollywood stars and other public figures who quickly made the ketogenic diet famous.
How the keto diet works
The ketogenic diet is a low-carbohydrate, moderate-protein, high-fat diet. The standard ketogenic diet contains 70% fat, 20% protein and 10% carbohydrates, but the number of calories that can be gained with the "ketogenic diet" is still the standard: 2000 kcal per day.
Carbohydrates in the ketogenic diet are only 20-50 g, which is too little for our body, which is designed to get most of its energy from carbohydrates. Therefore, after the ketogenic diet, the body begins to burn glycogen - the carbohydrate reserve of the liver.
When glycogen stores run out (and this happens already on the 2-4th day of such a diet), the body switches to fat reserves. When fat is broken down, ketone bodies are formed, from which energy can also be extracted - hence the name of the diet.
What are the problems with the keto diet
Evolution has "rewarded" us with the ability to store fat just to get us through tough times. We're simply not designed for long-term, fat-based nutrition. If you suddenly give up carbohydrates and "rely" on fats with proteins, you can "look" for serious health problems over time.
It provokes obesity
It seems - how, because ketogenic diets have been proven to help with weight loss? That's true - but the problem is that the weight you lose quickly comes back.
In short, this is where the "yo-yo effect" comes into play. After each cycle of ultra-low-carbohydrate diets, the body learns to better extract energy from the food it receives. the weight returns very quickly, although the food portions remain the same.
If someone tries to lose weight again with a diet, the body reacts with an increase in appetite, so after finishing, the poor guy begins to overeat - and "deserves" obesity.
It violates digestion
Cereal products are an important source of carbohydrates: cereals, pasta and bread. But in addition to carbohydrates, there is another important ingredient in these products: fiber. Soluble fiber "feeds" the beneficial bacteria in our gut, while insoluble fiber helps prevent constipation. People who are malnourished in fiber due to the ketogenic diet are more likely to suffer from digestive problems.
It leads to nutritional deficiencies
The main problem with all low-carb diets is that you eat less vegetables and fruits - which are also sweet. But vegetables and fruits are the main sources of vitamins.
Studies of the ketogenic diet in children with epilepsy have shown that patients who follow the diet are not getting enough nutrients for their health. In this situation, children with epilepsy are prescribed in capsules. But healthy adults who decide to lose weight usually don't even think about such a risk.
my heart hurts
Excessive fatty foods are in principle harmful to the cardiovascular system. This increases the synthesis of cholesterol - the main substance of atherosclerotic plaques, which "like" to clog the arteries, causing a heart attack or stroke.
But low-carb diets (including ketogenic) have their own problems: It turns out that such eating plans can disrupt heart rhythms and cause fatal atrial fibrillation. So it's no surprise that a poorly thought-out ketogenic diet increases the risk of premature death from cardiovascular disease and other causes.
It causes gall bladder problems
Excessive fatty foods can trigger gallstone disease. This is how it works: when too much cholesterol appears in the body, the liver begins to "throw" it into the gallbladder. There it sometimes begins to crystallize, forming gallstones.
May cause ketoacidosis
Ketoacidosis is a life-threatening condition that usually occurs in people with diabetes. However, science knows of at least one case where the keto diet induced ketoacidosis in a healthy breastfeeding woman.
Contraindicated for people with pancreatitis
Pancreatitis is a disease of the pancreas in which you cannot eat more than 20 grams of fat per day. Excess fat during the keto diet can trigger an attack of illness.
Nutritionists do not recommend a low-carb diet for people who exercise a lot or do professional sports.
The keto diet of athletes not only leads to the loss of a certain amount of adipose tissue, but also exhausts the muscles, because under the conditions of aerobic and mixed training, the body simply does not have time to oxidize fat to achieve the necessary amount of fat. energy and is forced to destroy its own proteins.
Of course, this also affects the feeling of well-being - the athlete becomes weaker, endurance and speed-power indicators decrease.
What is the difference between a keto diet and a good diet?
Keto diets do not take into account people's real energy needs. As a result, a person who follows this often not only reduces their carbohydrate intake from food, but also dramatically reduces the overall caloric content of their diet. All of this creates a "yo-yo effect" and as soon as you go back to a normal diet, you gain weight. Also, ketogenic diets are often unbalanced - as a result, you don't get essential nutrients and cause health problems.
Competent weight loss programs aim not only to lose weight, but also to maintain this effect in the future. The only way to avoid the yo-yo effect is through programs based on the principles of healthy nutrition.
A weight loss diet should include:
- diverse - so that a person receives not only proteins, fats and carbohydrates, but also vitamins, trace elements and fiber;
- tasty - to avoid the "temptation" of fast food and ready meals;
- sufficiently nutritious - to have enough strength and energy for intellectual work, sports and other pleasures of life;
- it must contain neither excessive nor deficient calories.
A good weight loss program does not work without general lifestyle improvements and does not provide quick results. But on such programs, weight loss occurs smoothly, the result is stored for a long time, and health only gets stronger.