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 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 by no means a fad: it was invented in the 20s to treat seizures. It was a human replacement for fasting, which in those years remained the only remedy for epilepsy. It is true that in 1938 an anticonvulsant appeared, so now the keto diet is mainly used to treat drug-resistant epilepsy in children.
Most likely, the ketogenic diet would remain an exotic method from the neurologist's arsenal. But in the 1970s, an American cardiologist, Robert Atkins, read an article that found that this diet helped people lose weight. Based on this data, the enterprising doctor created his own nutrition system and wrote several books about it.
The Atkins diet system proved to be simple, easy to understand and even led to fast results. It was a hit with 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.
Carbohydrates on a ketogenic diet account for only 20-50g. For our bodies, which are designed to get most of their energy from carbohydrates, this is very little. Therefore, as soon as you follow a ketogenic diet, the body begins to burn glycogen - the "storage" of carbohydrates in the liver.
When glycogen reserves 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 solely to get us through tough times. We're just not designed for a long-term fat diet. If you suddenly abandon carbohydrates and "lean" on fats with proteins, over time you may "win" serious health problems.
It causes obesity
It seems - how so, because ketogenic diets have been proven to help with weight loss? This is true - but the problem is that the lost weight soon returns.
In short, in this situation, the "yo-yo effect" is activated. After each cycle of ultra-low-carb dieting, 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 comes back very quickly, even though the food portions remain the same.
If someone tries to lose weight again by dieting, the body responds by increasing appetite, so that after completion the poor person begins to overeat - and "gains" 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.
It 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 don't get enough of the nutrients they need for health. In this situation, children with epilepsy are prescribed vitamins in capsules. But healthy adults who decide to lose weight usually do not even think about such a risk.
it hurts the heart
Excessively fatty foods are primarily harmful to the cardiovascular system. This enhances 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 diets (including keto) have their own problem: It turns out that such meal plans can disrupt the heart's rhythm, causing deadly atrial fibrillation. So it's no wonder that a poorly designed ketogenic diet increases the risk of premature death from cardiovascular disease and other causes.
It causes gallbladder problems
Excessively fatty foods can cause gallstone disease. It works like this: if there is an excess of cholesterol in the body, the liver begins to "beat" it into the gallbladder. There it sometimes begins to crystallize, forming gallstones.
May cause ketoacidosis
Ketoacidosis is a life-threatening condition that commonly occurs 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 disease of the pancreas 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 professional sports.
The keto diet in athletes leads not only to the loss of a certain amount of adipose tissue, but also destroys muscles, since under conditions of aerobic and mixed training, the body simply does not have time to oxidize fat to obtain the required amount of energy and is forced to destroyits own proteins.
Of course, this also affects well-being - the athlete becomes weak, the indicators of endurance and speed-strength fall.
What is the difference between a 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 often not only reduces the intake of carbohydrates from food - it also dramatically reduces the total calorie content of the diet. All of this triggers the 'yo-yo effect' and the person gains weight as soon as they return to a normal diet. In addition, ketogenic diets are often unbalanced - as a result, a person does not receive necessary nutrients and causes health problems.
Proper weight loss programs are aimed not only at losing weight, but also at maintaining this result in the future. The only way to avoid the yo-yo effect is through programs based on the principles of healthy eating.
A diet that allows you to lose weight should be:
- varied - so that a person fully receives not only proteins, fats and carbohydrates, but also vitamins, trace elements and fiber.
- tasty - to avoid the "temptation" 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 contain neither excess nor deficiency of calories.
A good weight loss program does not work without general lifestyle improvement and does not provide quick results. But weight loss in such programs occurs smoothly, the result is stored for a long time, and health only becomes stronger.