The ketogenic diet is a popular one: actresses Vanessa Hudgens, Alicia Vikander, and Halle Berry are following it. Unfortunately, this isn't the first time celebrity advice has clashed 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 isn't a fashion novelty at all: It was invented in the 20s to treat seizures. It was a humane substitute for fasting, which in those years remained the only cure for epilepsy. True, an anticonvulsant appeared in 1938, so now the keto diet is mainly used for the treatment of drug-resistant epilepsy in children.
Most likely, the ketogenic diet would remain an exotic method from the arsenal of neurologists. But in the 1970s, an American cardiologist, Robert Atkins, read an article that found that this diet helped people lose weight. The enterprising doctor has created his own nutrition system based on these data and has written many books on this subject.
Atkins' nutritional system turned out to be simple, straightforward, and even led to rapid results. It became a hit among Hollywood stars and other public figures, who quickly made the ketogenic diet famous.
How does the keto diet work?
The 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 the standard: 2000 kcal per day.
On a ketogenic diet, carbohydrates are only 20-50 g. This is too little for our body, which is designed to get most of its energy from carbohydrates. Therefore, once on a ketogenic diet, the body begins to burn glycogen, the "reserve" of carbohydrates in the liver.
When glycogen stores are depleted (and this happens already on the 2nd-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 of the keto diet?
Evolution has "rewarded" us with the ability to store fat just so we can get through tough times. We're not designed for long-term nutrition with just fats. If you suddenly give up carbohydrates and "lean" on protein fats, then over time you can "gain" serious health problems.
Promotes obesity
It would seem - how, because ketogenic diets have been proven to help with weight loss? This is true - but the problem is that the lost weight will come back soon.
In short, in this case, the "yo-yo effect" is triggered. After each cycle of extremely low-carb diets, the body learns to better extract energy from the food that comes to it. When a person who has lost weight on a poorly designed ketogenic diet starts eating carbohydrate foods again, the weight returns very quickly, even though the portions of food remain the same.
If a person tries to lose weight again with a diet, the body responds with an increase in appetite, so that after its completion, the poor man begins to overeat - and obesity "gains".
violates digestion
An important source of carbohydrates are cereal products: cereals, pasta and bread. But in addition to carbohydrates, these products contain another important ingredient: fiber. Soluble fiber "feeds" the beneficial bacteria that live in our gut, while insoluble fiber helps prevent constipation. People who are deficient in fiber due to a ketogenic diet are more likely to suffer from digestive problems.
Leads to nutritional deficiencies
The main problem with all low-carb diets is that a person begins to eat less vegetables and fruits - they are also sweet. But vegetables and fruits are the main source of vitamins.
Research on the ketogenic diet in children with epilepsy has shown that patients who adhere to it do not get enough of the nutrients necessary for health. In this case, children with epilepsy are prescribed vitamins in capsules. But adult healthy people who decide to lose weight often do not even think about such a risk.
it hurts the heart
Excess fatty foods are in principle harmful for the cardiovascular system. This increases the synthesis of cholesterol, which is the main ingredient of atherosclerotic plaques and "like" clogging blood vessels, causing a heart attack or stroke.
But low-carb (including ketogenic) diets have their own problems: It turns out that such meal plans can disrupt the heart rhythm, causing fatal atrial fibrillation. Therefore, it is not surprising that a poorly designed ketogenic diet increases the risk of premature death from cardiovascular disease and other causes.
Causes gallbladder problems
Excess fatty foods can cause gallstone disease. This is how it works: if there is excess cholesterol in the body, the liver begins to "pour" it into the gallbladder. There it sometimes begins to crystallize and form gallstones.
May cause ketoacidosis
Ketoacidosis is a life-threatening condition often seen in people with diabetes. However, science knows of at least one case where a keto diet caused ketoacidosis in a healthy breastfeeding woman.
Contraindicated in people with pancreatitis
Pancreatitis is a pancreatic disease in which you cannot eat more than 20 grams of fat per day. Excess fat on a keto diet can trigger an illness attack.
Nutritionists do not recommend following a low-carb diet for those who exercise a lot or play sports professionally.
The keto diet in athletes not only leads to the loss of a certain amount of adipose tissue, but also depletes the muscles, since under conditions of aerobic and mixed training the body does not have time to oxidize fats to obtain the required amount of fat. energy and is forced to destroy its own proteins.
Of course, this also affects well-being - the athlete weakens, endurance and speed-power indicators decrease.
What Is The Difference Between The Keto Diet And A Good Weight Loss Program?
Keto diets do not take into account people's actual energy needs. As a result, a person who adheres to it not only reduces the intake of carbohydrates from food, but also significantly reduces the overall calorie content of the diet. All this triggers the "yo-yo effect" and as soon as the person returns to a normal diet, they gain weight. In addition, ketogenic diets are often unbalanced - as a result, a person does not receive the necessary nutrients and causes 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 healthy eating principles.
A diet that allows you to lose weight should be:
- variety - so that a person fully receives not only proteins, fats and carbohydrates, but also vitamins, trace elements and fiber;
- tasty - to avoid the "attraction" of fast food and convenience foods;
- nutritious enough - so that there is enough strength and energy for mental work, sports and other joys of life;
- It should not contain too many or too few calories.
A good weight loss program won't work and produce quick results without an overall lifestyle improvement. But in such programs, weight loss occurs without problems, the result is stored for a long time, and health only strengthens.