The ketogenic diet is a popular thing: actresses Vanessa Hudgens, Alicia Vikander and Halle Berry follow it. Unfortunately, this is not the first time that celebrity endorsements have 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 is not at all a fad: it was invented back in the 20s to treat seizures. It was a humane substitute for fasting, which in those years remained the only remedy for epilepsy. True, an anticonvulsant appeared in 1938, so now the keto diet is mainly used to treat drug-resistant epilepsy in children.
Most likely, the ketogenic diet would have remained 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.
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, quickly making the ketogenic diet famous.
This is how the keto diet works
The ketogenic diet is a low carbohydrate, moderate protein and 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 perday.
Carbohydrates in a ketogenic diet are only 20-50g. For our body, which is designed to get most of its energy from carbohydrates, this is too little. Once on a ketogenic diet, the body therefore begins to burn glycogen - the "reserve" of carbohydrates in the liver.
When the 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, ketones 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 solely to get us through hard times. We are simply not designed for long-term nutrition with fat. If you suddenly give up carbohydrates and "lean" on fats with proteins, over time you can "earn" serious health problems.
Causes obesity
It seems - how so, because ketogenic diets are proven to help with weight loss? That's true - but the problem is that the lost weight quickly returns.
In short, in this situation the "yo-yo effect" is triggered. After each cycle of extremely low-carbohydrate diet, the body learns to better extract energy from the food that comes to it. When a person who lost weight on a poorly designed ketogenic diet starts eating carbohydrate foods again, the weight returns very quickly, even if the portions of 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 the end, the poor guy begins to overeat - and "earns" obesity.
Violates digestion
An important source of carbohydrates are cereal products: cereals, pasta and bread. But in these products, 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 are malnourished 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.
Studies of the ketogenic diet in children with epilepsy have shown that patients who follow it do not get enough nutrients necessary for health. In this situation, children with epilepsy are prescribed vitamins in capsules. But adult healthy people who decide to lose weight usually do not even think about such a risk.
hurts the heart
Excess fatty food is in principle harmful to the cardiovascular system. This increases the synthesis of cholesterol - the main material for atherosclerotic plaques, which "like" to clog blood vessels, causing a heart attack or stroke.
But low-carb (including ketogenic) diets have their own problem: It turns out that such meal plans can disrupt heart rhythms and cause fatal atrial fibrillation. So it's 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 induce gallstone disease. It works like this: If there is an excess of cholesterol in the body, the liver starts to "dump" it into the gallbladder. There it sometimes begins to crystallize and form 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 a keto diet induced 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 a flare-up.
Nutritionists do not recommend following a low-carb diet for those who exercise a lot or do professional sports.
The keto diet in athletes not only leads to the loss of a certain amount of adipose tissue, but also depletes the muscles, since in conditions of aerobic and mixed training the body simply does not have time to oxidize fat to obtain the necessary amount of energy and is forced todestroy its own proteins.
Of course, this also affects well-being – the athlete becomes weak, the endurance and speed-strength indicators decrease.
What is the difference between a keto diet and a good weight loss program?
Keto diets do not take into account people's real 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 total calorie content of the diet. All this triggers the "yo-yo effect" and the person gains weight as soon as he returns to a normal diet. In addition, ketogenic diets are often unbalanced - as a result, a person does not receive essential nutrients and provokes health problems.
Competent weight loss programs are not only aimed at losing weight, but also at maintaining this effect in the future. The only way to avoid the yo-yo effect is through programs built on the principles of healthy eating.
A diet that allows you to lose weight should be:
- diverse - so a person fully receives not only proteins, fats and carbohydrates, but also vitamins, trace elements and fibers;
- tasty - to avoid the "temptation" of fast food and convenience foods;
- nutritious enough - so there is enough strength and energy for mental work, sports and other joys of life;
- should not contain either an excess or a deficiency of calories.
A good weight loss program does not work without a general lifestyle improvement and does not produce quick results. But weight loss on such programs happens smoothly, the result is kept for a long time, and health only becomes stronger.