The ketogenic diet is popular: 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. 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 not exactly a fad: it was invented in the 20s to treat seizures. It was a humane substitute for fasting, which was the only cure for epilepsy in those years. True, in 1938 anticonvulsants appeared, so now the keto diet is mainly used to treat drug-resistant epilepsy in children.
Presumably, the ketogenic diet would remain an exotic method in the arsenal of neurologists. But in the 1970s, American cardiologist Robert Atkins read a paper that found that this diet helped people lose weight. Based on this information, the enterprising doctor created his own nutrition system and wrote several books about it.
The Atkins nutrition system turned out to be simple, easy to understand, and even brought fast 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 standard: 2000 kcal per day.
Carbohydrates on a ketogenic diet are only 20-50g. This is too little for our bodies, which are designed to get most of their energy from carbohydrates. Therefore, after sitting on a ketogenic diet, the body begins to burn the "reserves" of carbohydrates in the liver - glycogen.
When glycogen stores are depleted (and this happens on day 2-4 of such a diet), the body switches to fat stores. When fat is broken down, ketone bodies are formed, from which energy can also be obtained - hence the name of the diet.
What are the problems with the keto diet
Evolution has "gifted" us with the ability to store fat just so we can get through tough times. We are simply not designed for long-term nutrition with fats. If you sharply refuse carbohydrates and "polozhenny" fats and proteins, then over time you will "find" serious health problems.
Causes obesity
Since this ketogenic diet has been proven to help with weight loss, how does it look? This is true - but the problem is that the lost weight returns quickly.
In short, in this situation, the "yo-yo effect" comes into play. After each cycle of a very low carb diet, the body learns to better extract energy from the food it receives. When a person who has lost weight on a poorly thought out ketogenic diet starts eating carbohydrate foods again, the weight comes back very quickly, even if the portion sizes 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 ends, the poor person begins to overeat - and obesity is "found".
Digestion is disturbed
Important sources of carbohydrates are cereals: cereals, pasta and bread. But these foods, in addition to carbohydrates, have another important component: fiber. Soluble fiber "feeds" the beneficial bacteria that live in our gut, while insoluble fiber prevents constipation. People who are undernourished in fiber due to the ketogenic diet are more likely to have digestive problems.
Causes malnutrition
The main problem with all low-carb diets is that the person starts eating less fruits and vegetables - they are also sweet. But fruits and vegetables are the main source of vitamins.
A study of the ketogenic diet in children with epilepsy found that patients who followed it did not get enough of the nutrients they needed for good health. In this situation, children with epilepsy are prescribed vitamins in capsules. However, healthy adults who decide to lose weight usually do not think about such a risk.
it hurts the heart
Fatty foods are mainly harmful to the cardiovascular system. It increases the synthesis of cholesterol - the main material of atherosclerotic plaques, which clog blood vessels and lead to heart attack or stroke.
And low-carb diets (including ketogenic) have their own problems: These eating plans have been shown to disrupt heart rhythms and lead to fatal atrial fibrillation. So it's no surprise that a poorly thought-out ketogenic diet increases the risk of premature death from cardiovascular disease and other causes.
Bile causes problems in the head
Fatty foods can trigger gallstones. It works like this: if there is excess cholesterol in the body, the liver starts to "dump" it into the gallbladder. It sometimes crystallizes there and forms gallstones.
May cause ketoacidosis
Ketoacidosis is often a life-threatening condition in people with diabetes. However, science knows of at least one case where a keto diet induced ketoacidosis in a healthy breastfeeding woman.
Against 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 the keto diet can trigger heart attacks.
Dietitians do not recommend a low-carb diet for people who exercise a lot or who play professional sports.
A keto diet for athletes not only leads to the loss of a certain amount of adipose tissue, but also depletes muscles, because under the 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 well-being - the athlete becomes weak, endurance and speed-power indicators decrease.
What is the difference between a keto diet and a good weight loss program?
The keto diet ignores people's actual energy needs. As a result, a person who adheres to it often not only reduces the intake of carbohydrates from food, but also dramatically reduces the total calories of the diet. All this triggers the "yo-yo effect", when a person returns to a normal diet and gains weight. In addition, ketogenic diets are often unbalanced - as a result, a person does not get the necessary nutrients and causes health problems.
Competent 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 the principles of healthy eating.
Diet for weight loss should include:
- diverse - a person receives not only proteins, fats and carbohydrates, but also vitamins, trace elements and fiber;
- delicious - to avoid the "temptations" of fast food and convenience food;
- nutritious enough - to have enough strength and energy for mental work, sports and other joys of life;
- It should not contain excess or lack of calories.
A good weight loss program won't work without general lifestyle improvements and won't produce quick results. However, such weight loss programs are easy to use, the results are long-lasting, and health is only improved.