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 not a new trend at all: it was invented back in the 1920s to treat seizures. It was a humane replacement for fasting, which in those years remained the only remedy for epilepsy. True, in 1938 an anticonvulsant appeared, so now the keto diet is used mainly for the treatment of 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 these data, the enterprising doctor created his own nutrition system and wrote several books about it.
Atkins' nutrition system turned out 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
The ketogenic diet is a low-carb, moderate-protein, high-fat diet. The standard ketogenic diet contains 70% fat, 20% protein and 10% carbohydrates, however, the number of calories that can be obtained from the "ketogenic diet" remains the standard: 2000 kcal per day.
Carbohydrates in a ketogenic diet account for only 20-50 g. For our body, which is designed to get most of its 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 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 so that we can get through difficult times. We are simply not designed for long-term nutrition with fats. If you abruptly give up carbohydrates and "lean" on fats with proteins, over time you can "earn" serious health problems.
Provokes obesity
It would seem - how so, because it has been proven that ketogenic diets help to lose weight? This is true - but the problem is that the lost weight soon returns.
In short, in this situation, the "yo-yo effect" is triggered. After each cycle of extremely low carbohydrate diets, the body learns to better extract energy from the food that comes to it. When a person who lost weight on an ill-conceived ketogenic diet starts eating carbohydrate foods again, the weight returns very quickly, although the portions of food 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 completion the poor fellow begins to overeat - and "earns" obesity.
Violates digestion
An important source of carbohydrates is 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 undernourished in fiber due to a ketogenic diet are more likely to suffer from digestive problems.
Leads to nutrient deficiencies
The main problem with all low-carb diets is that a person begins to eat fewer 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 adhere to it do not receive enough nutrients needed 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 foods are basically 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 (including ketogenic) diets have a problem of their own: It turns out that such meal plans can disrupt heart rhythms, causing deadly atrial fibrillation. So it's not surprising that an ill-conceived ketogenic diet increases the risk of premature death from cardiovascular disease and other causes.
Causes gallbladder problems
Excess fatty foods can provoke gallstone disease. It works like this: if an excess of cholesterol appears in the body, the liver begins to "dump" it into the gallbladder. There it sometimes begins to crystallize, forming gallstones.
May cause ketoacidosis
Ketoacidosis is a life-threatening condition that usually occurs in people with diabetes. However, science knows at least one case when a keto diet provoked ketoacidosis in a healthy breastfeeding woman.
Contraindicated in people with pancreatitis
Pancreatitis is a disease of the pancreas in which you can not eat more than 20 grams of fat per day. Excess 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 professionally play sports.
The keto diet in athletes leads not only to the loss of a certain amount of adipose tissue, but also depletes the 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 destroy its own proteins.
Of course, this also affects the well-being - the athlete becomes weak, endurance and speed-strength indicators fall.
What's the Difference Between a Keto Diet and a Good Weight Loss Program?
Keto diets don't 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 overall 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 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 through programs built on the principles of healthy eating.
A diet that allows you to lose weight should be:
- diverse - so that a person receives in full 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;
- should not contain either excess or deficiency of calories.
A good weight loss program does not work without a general lifestyle improvement and does not provide quick results. But weight loss on such programs occurs smoothly, the result is stored for a long time, and health is only getting stronger.