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 isn't the healthiest way to lose weight.
Where did the ketogenic diet come from?
The ketogenic diet is by no means a trendy novelty: it was invented in the 1920s for the treatment of seizures. It was a human substitute for fasting, which at the time remained the only cure for epilepsy. True, in 1938 an anticonvulsant appeared, so now the keto diet is mainly used for the treatment of drug-resistant epilepsy in children.
Most likely, the ketogenic diet would have remained an exotic method in the arsenal of neurologists. But in the 1970s, an American cardiologist, Robert Atkins, read an article 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.
The Atkins nutrition system turned out to be simple, understandable and even gave 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, and high-fat diet. The standard ketogenic diet is 70% fat, 20% protein, and 10% carbs, but the number of calories you can get from the "ketogenic diet" is still the norm: 2, 000 kcal per day.
The carbohydrates in a ketogenic diet are only 20-50g. 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 carbohydrate "store" 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 stores. 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 so we can get through the tough times. We're just not designed for long-term nutrition with fat. If you suddenly give up carbohydrates and "lean" on fats with proteins, then over time you can "earn" serious health problems.
Causes obesity
It would seem - how, since ketogenic diets have been proven to help with weight loss? 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 carb diets, the body learns to better extract energy from the food that reaches it. When someone who lost weight on an improperly designed ketogenic diet goes back to eating carbohydrate foods, the weight comes back very quickly, although the food portions remain the same.
If a person again tries to lose weight on a diet, the body responds with an increase in appetite, so after the completion the poor fellow begins to overeat - and "gains" obesity.
Violates digestion
Grain products are an important source of carbohydrates: 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 because of a ketogenic diet are more likely to suffer from digestive problems.
Causes nutritional deficiencies
The main problem with all low carb diets is that a person starts eating fewer 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 adhere to it do not receive enough 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 a risk.
hurts the heart
Excess fatty foods are in principle harmful to the cardiovascular system. This improves the synthesis of cholesterol - the main material of atherosclerotic plaques, which "love" to clog blood vessels, causing heart attack or stroke.
But low-carb diets (including ketogenic) have their own problem: It turns out that such meal plans can disrupt heart rhythms, causing fatal atrial fibrillation. It's no surprise, then, that an improperly designed ketogenic diet increases the risk of premature death from cardiovascular disease and other causes.
Causes gallbladder problems
Excess fatty foods can cause gallstone disease. It works like this: if excess 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 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 attack of illness.
Nutritionists do not recommend following a low-carb diet for people who exercise a lot or play sports professionally.
The keto diet in athletes not only leads to the loss of a certain amount of fatty tissue, but also depletes the muscles, since under conditions of aerobic and mixed training the body simply does not have time to oxidizefats to get the required amount of energy and is forced to destroy its own proteins.
Of course, this also affects well-being - the athlete becomes weak, endurance and speed-strength indicators drop.
What is the difference between a Keto diet and a good weight loss program?
Keto diets do not take into account the actual energy needs of people. As a result, a person who adheres to it often not only reduces carbohydrate intake from food, but also significantly reduces the overall calorie content of the diet. All of this triggers the "yo-yo effect", and the person regains weight as soon as they resume a normal diet. In addition, ketogenic diets are often unbalanced - as a result, a person does not receive essential 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 to use programs based on the principles of healthy eating.
A diet that allows you to lose weight must 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 convenience foods;
- nutritious enough - so that there is enough strength and energy for mental work, sports and other joys of life;
- must contain neither excess nor deficiency of calories.
A good weight loss program doesn't work without an overall lifestyle improvement and doesn't show quick results. But weight loss on such programs occurs smoothly, the result is stored for a long time, and health only grows stronger.