The ketogenic diet is a popular thing: actresses Vanessa Hudgens, Alicia Vikander and Halle Berry follow it. Unfortunately, this isn't the first time celebrity recommendations conflict with evidence-based medicine. Understand why the keto diet is not the healthiest way to lose weight.
Where did the ketogenic diet come from?
The ketogenic diet is by no means a new fad: it was invented in the 20s for the treatment of seizures. It was a humane substitute for fasting, which in those years remained the only remedy for epilepsy. True, in 1938 anticonvulsants appeared, so now the keto diet is used mainly for the treatment of drug-resistant epilepsy in children.
Most likely, the ketogenic diet will remain an exotic method from the arsenal of neurologists. But in the 1970s, an American cardiologist, Robert Atkins, read a paper that found that this diet helped people lose weight. Based on this data, the enterprising doctor created his own nutritional system and wrote several books about it.
The Atkins nutrition system turns out to be simple, understandable, and even leads to quick results. It was a hit with Hollywood stars and other public figures that quickly made the ketogenic diet famous.
How the keto diet works
A ketogenic diet is a low carb, 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 obtained from the "ketogenic diet" remains standard: 2000 kcal per day.
Carbohydrates in a ketogenic diet only account for 20-50 g. For our bodies, which are designed to get most of their energy from carbohydrates, this is too little. Therefore, as soon as you go on a ketogenic diet, the body begins to burn glycogen - the "reserve" of carbohydrates in the liver.
When glycogen stores are depleted (and this already happens on the 2nd-4th day of such a diet), the body turns 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 is the problem with the keto diet?
Evolution has "rewarded" us with the ability to store fat simply so we can get through tough times. We are simply not designed for long-term nutrition with fat. If you suddenly abandon carbohydrates and "lean" on fat with protein, over time you can "get" serious health problems.
Causes obesity
It seems - how, since it has been proven that the ketogenic diet helps to lose weight? This is true - but the problem is that the lost weight will soon return.
In short, in this situation, the "yo-yo effect" is triggered. After each cycle of a very low carbohydrate diet, the body learns to better extract energy from the food that comes to it. When someone who lost weight through an ill-advised ketogenic diet starts eating carbohydrate foods again, the weight comes back quickly, even if the portions of the food remain the same.
If a person tries to lose weight again with a diet, the body reacts with an increase in appetite, so that after finishing the poor person begins to overeat - and "gets" obesity.
Indigestion
Important sources of carbohydrates are grain products: cereals, pasta and bread. But in this product, in addition to carbohydrates, there is another important component: fiber. Soluble fiber "feeds" the beneficial bacteria that live in our intestines, while insoluble fiber helps prevent constipation. People who lack fiber because of the ketogenic diet are more likely to experience digestive problems.
Leads to nutritional deficiencies
The main problem with all low-carb diets is that one begins to eat less vegetables and fruits - they are also sweet. But vegetables and fruits are the main sources of vitamins.
Studies on the ketogenic diet in children with epilepsy have shown that patients who adhere to it do not receive enough nutrients for health. In this situation, children with epilepsy are given vitamins in capsules. But healthy adults who decide to lose weight usually don't think about such risks.
offensive
Excessive fatty foods are basically harmful to the cardiovascular system. This increases the synthesis of cholesterol - the main substance for atherosclerotic plaque, which "likes" to clog blood vessels, causing heart attacks or strokes.
But low-carb diets (including ketogenic) have their own problems: It turns out that such eating plans can disrupt heart rhythms, causing deadly atrial fibrillation. Therefore, it is not surprising that an ill-conceived ketogenic diet increases the risk of premature death from cardiovascular disease and other causes.
Causes gallbladder problems
Excessive fatty foods can trigger kidney stone disease. It works like this: if excess cholesterol appears in the body, the liver begins to "dump" it into the gallbladder. There it sometimes begins to crystallize, forming coral stones.
May cause ketoacidosis
Ketoacidosis is a life-threatening condition that usually occurs in people with diabetes. However, science knows of at least one case when the keto diet caused ketoacidosis in a healthy breastfeeding woman.
Contraindicated in people with pancreatitis
Pancreatitis is a disease of the pancreas where you cannot eat more than 20 grams of fat per day. Excess fat on a keto diet can trigger disease attacks.
Nutritionists do not recommend following a low-carb diet for those who exercise a lot or do professional sports.
The keto diet in athletes leads not only to the loss of a certain amount of adipose tissue, but also to the reduction of muscles, because in conditions of aerobic and mixed training, the body does not have time to oxidize fat to obtain the required amount. energy and has to destroy its own protein.
Of course, this also affects well-being - athletes become weak, endurance and speed strength indicators fall.
What's the Difference Between a Keto Diet and a Good Weight Loss Program?
The keto diet does not take into account people's actual energy needs. As a result, a person who adheres to it often not only reduces the intake of carbohydrates from food - he also dramatically reduces the overall calorie content of the diet. All this triggers a "yo-yo effect", and the person gains weight as soon as he returns to a normal diet. In addition, the ketogenic diet is often unbalanced - as a result, a person does not receive important nutrients and creates health problems.
An efficient weight loss program aims 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 a program built around healthy eating principles.
A diet that allows you to lose weight should:
- diverse - so that a person fully receives not only proteins, fats and carbohydrates, but also vitamins, trace elements and fiber;
- delicious - to avoid the "temptation" of fast food and convenience food;
- nutritious enough - so that there is enough strength and energy for mental work, sports and other joys of life;
- cannot contain either an excess or a deficiency of calories.
A good weight loss program will not work without a general lifestyle improvement and does not provide quick results. But weight loss on such a program happens smoothly, the results are kept for a long time, and health is getting stronger.