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 recommendations have conflicted with evidence-based medicine. Find out why the keto diet is not the healthiest way to lose weight.
Where did the ketogenic diet come from?
The ketogenic diet is hardly a fad: it was invented in the 20s to treat seizures. It was a humane substitute for fasting, which was the only remedy for epilepsy in those years. True, in 1938, an anticonvulsant appeared, so now the keto diet is mainly used to treat drug-resistant epilepsy in children.
It is likely that the ketogenic diet would remain an exotic method from the arsenal of neurologists. But in the 1970s, American cardiologist Robert Atkins read an article showing that this diet helped people lose weight. Based on this information, the enterprising doctor created his own nutritional system and wrote several books about it.
The Atkins nutrition system is simple, understandable and even has fast results. It became a hit with Hollywood stars and other public figures, who quickly popularized the ketogenic diet.
How does the keto diet work?
The 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 the "ketogenic diet" remains standard: 2000 kcal per day.
In the ketogenic diet, carbohydrates are only 20-50 grams. 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 reserves are exhausted (and this already happens 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 with the keto diet?
Evolution has "rewarded" us with the ability to store fat just to get us through tough times. We are simply not designed for long-term nutrition of fats. If you suddenly give up carbohydrates and "rely" on proteins and fats, you can "win" serious health problems over time.
It causes obesity
Apparently - how are ketogenic diets proven to help with weight loss? This is true - but the problem is that the lost weight soon comes back.
In short, in this case, the "yo-yo effect" comes into play. After each cycle of extremely low-carb diets, the body learns to better extract energy from the food it receives. When a person who has lost weight on a misguided ketogenic diet starts eating carbohydrate foods again, the weight comes back very quickly, even though the portions of the meals remain the same.
If a person tries to lose weight again with a diet, the body responds with an increase in appetite, so when it is finished, the poor person begins to overeat - and obesity "wins".
It disrupts digestion
An important source of carbohydrates is grain 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 prevents constipation. People who do not get enough fiber due to the ketogenic diet are more likely to suffer from digestive problems.
It leads to malnutrition
The main problem with all low-carb diets is that the person starts eating less vegetables and fruits - they are also sweet. But vegetables and fruits are the main source of vitamins.
Studies on the ketogenic diet in children with epilepsy have shown that patients who follow it do not get enough of the nutrients they need for good health. In this case, children with epilepsy are prescribed vitamins in capsules. But healthy adults who decide to lose weight usually do not think about such a risk.
his heart aches
Excessively fatty foods are in principle harmful to the cardiovascular system. It enhances the synthesis of cholesterol - the main material for atherosclerotic plaques, which "likes" to clog blood vessels, causing a heart attack or stroke.
But low-carb diets (including ketogenic) have their own problems: It turns out that such eating plans can disrupt the heart's rhythm and lead to fatal atrial fibrillation. It's no surprise, then, that a misguided ketogenic diet increases the risk of premature death from cardiovascular disease and other causes.
It causes gall bladder problems
Excessive fatty foods can cause gallstone disease. It works like this: if there is excess cholesterol in the body, the liver begins to "empty" it into the gallbladder. Sometimes it begins to crystallize there, forming a gallstone.
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 the keto diet induced ketoacidosis in a healthy breastfeeding woman.
Contraindicated in people with pancreatitis
Pancreatitis is a disease of the pancreas that cannot eat more than 20 grams of fat per day. Too much fat on a keto diet can trigger an attack of illness.
Nutritionists do not recommend following a low-carb diet for those who exercise a lot or do professional sports.
In athletes, the keto diet leads not only to the loss of a certain amount of adipose tissue, but also to muscle wasting, because in conditions of aerobic and mixed training, the body does not have time to oxidize fat to obtain the necessary amount of fat. energy and is forced to destroy its own proteins.
Of course, this also affects the state of well-being - the athlete becomes weaker, 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 reduces the intake of carbohydrates from food, as well as drastically reduces the total calorie content of the diet. All this triggers the "yo-yo effect" and as soon as a person returns to a normal diet, he begins to gain weight. In addition, ketogenic diets are often unbalanced - as a result, a person does not receive essential nutrients and provokes health problems.
Authorized weight loss programs are aimed not only at losing weight, but also at maintaining this effect in the future. The only way to avoid the yo-yo effect is programs based on healthy eating principles.
A diet that allows you to lose weight should include:
- diverse - a person's full intake of not only proteins, fats and carbohydrates, but also vitamins, trace elements and fiber;
- tasty - avoiding the "privilege" of fast food and comfort food;
- sufficiently nutritious - having enough strength and energy for mental work, sports and other joys of life;
- there should be no excess or deficit of calories.
A good weight loss program does not work without improving the overall lifestyle and does not produce quick results. But in such programs, weight loss occurs smoothly, the result is maintained for a long time, and health only strengthens.