The ketogenic diet is popular: actresses Vanessa Hudgens, Alicia Vikander and Halle Berry follow it. Unfortunately, this isn't the first time celebrity advice has run afoul of 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 cramps. It was a humane substitute for fasting, which in those years was the only cure for epilepsy. However, an anticonvulsant drug 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 alien 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 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
A ketogenic diet is a low-carb, moderate-protein, high-fat diet. A standard ketogenic diet contains 70% fat, 20% protein and 10% carbohydrates, but the number of calories that can be obtained from a "ketogenic diet" remains the standard: 2000 kcal per day.
Carbohydrates in a ketogenic diet are only 20-50 g. For our bodies, which are designed to get most of their energy from carbohydrates, this is too little. Therefore, once on a ketogenic diet, the body begins to burn glycogen - the "reserve" of carbohydrates in the liver.
When glycogen stores run out (and this happens already on day 2-4 of such a diet), the body switches to fat reserves. When fat is broken down, ketone bodies are formed, which can also be used for energy - hence the name of the diet.
What are the problems with the keto diet?
Evolution has "rewarded" us with the ability to store only fat to get us through hard times. We simply aren't designed for long-term fat nutrition. If you suddenly cut out carbs and "lean" on fat with protein, you canover time "earn" serious health problems.
Causes obesity
It seems - how so, because it has been proven that the ketogenic diet helps to lose weight? This is true - but the problem is that the weight that is lost soon comes back.
In short, in this situation, a "yo-yo effect" is set in motion. After each cycle of a very low-carbohydrate diet, the body learns to better process energy from the food it receives. quickly again, although the food portions 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 it is over, the poor person begins to overeat - and "earns" obesity.
Violates digestion
An important source of carbohydrates are cereal products: cereal, 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 gut, 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 malnutrition
The main problem with any low carb diet is that a person starts eating 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 of the nutrients necessary for health. In this situation, children with epilepsy are prescribed vitamins in capsules. But healthy adults who decide to lose weight usually don't even think about such risks.
hurts the heart
Fatty foods are fundamentally harmful to the cardiovascular system. This increases the formation of cholesterol - the main substance for atherosclerosis, which "likes" to clog blood vessels, causing a heart attack or stroke.
But low-carb diets (including ketogenic) diets have their own problems: It turns out that such eating plans can disrupt heart rhythms and cause fatal atrial fibrillation. It is therefore not surprising that an ill-conceived ketogenic diet increases the risk of premature death from cardiovascular disease and other causes.
Causes gallbladder problems
Fatty foods can cause gallstone disease. It works like this: if there is too much cholesterol in the body, the liver starts to "dump" it into the gallbladder, where it sometimes crystallizes and forms 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 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. Too much fat on a keto diet can trigger an attack.
Nutritionists do not recommend following a low-carb diet for those who exercise heavily or play professional sports.
Keto diet in athletes not only leads to the loss of a certain amount of adipose tissue, but also depletes the muscles, since in the conditions of aerobic and mixed training, the body simply does not have time to oxidize fat to get the necessary amount of fat. energy and is forced to consume its own proteins.
Of course, this also affects the well-being - the athlete becomes weak, endurance and speed strength indicators drop.
What is the difference between Keto diet and good weight loss?
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 their intake of carbohydrates from food - they also significantly reduce the total calorie content of their 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, a ketogenic diet is often unbalanced - as a result, a person does not get 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 a program based on the principles of healthy eating.
A diet that allows you to lose weight should be:
- diverse - 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 comfort food;
- nutritious enough - so that there is enough strength and energy for mental work, sports and other joys of life;
- should not contain a surplus or deficit of calories.
A good weight loss program does not work without general lifestyle improvements and does not produce quick results. But weight loss on such programs takes place well, the result is kept for a long time, and health becomes a little stronger.