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 come into conflict with evidence-based medicine. Understand why the ketogenic diet is not the healthiest way to lose weight.
Where did the ketogenic diet come from?
The ketogenic diet is not a new fad: it was invented in the 1920s to treat seizures. It was a human substitute for fasting, which in those years was the only remedy for epilepsy. It is true that in 1938 an anticonvulsant appeared, so now the ketogenic 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 this 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 led to quick results. It was a hit with Hollywood stars and other public figures who quickly made the ketogenic diet famous.
How the ketogenic 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, but the number of calories that can be obtained from the "ketogenic diet" remains the standard: 2, 000 kcal per day.
Carbohydrates on a ketogenic diet represent only 20 to 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 are depleted (and this is already on the 2-4th day of this 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 ketogenic diet
Evolution has "rewarded" 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 abruptly give up carbs and "hold" on fats with protein, over time you can "gain" serious health problems.
causes obesity
Sounds like - what do you mean, because ketogenic diets have been proven to help you lose weight? That's true - but the problem is, the weight lost soon comes back.
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 comes to it. When a person who has lost weight on a poorly conceived ketogenic diet starts eating carbohydrate foods again, the weight returns very quickly even though 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 upon completion, the poor guy starts overeating - and "gains" obesity.
violates digestion
An important source of carbohydrates are cereal-based 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 malnourished in fiber due to a ketogenic diet are more likely to suffer from digestive problems.
Leads to nutritional deficiencies
The main problem with all low carb diets 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 adopt it do not receive enough nutrients needed for health. In this situation, children with epilepsy are given vitamins in capsules. But healthy adults who decide to lose weight often don't even think about such a risk.
it hurts the heart
Excessive fatty foods are, in principle, harmful to the cardiovascular system. This increases 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 their own problem: it turns out that these meal plans can interrupt the heart's rhythm, causing deadly atrial fibrillation. So it's not surprising that a poorly designed ketogenic diet increases the risk of premature death from cardiovascular disease and other causes.
Causes gallbladder problems
Excessive fatty foods can cause gallstones. It works like this: if an excess of cholesterol appears in the body, the liver begins to "dumping" it in the gallbladder. There it sometimes begins to crystallize, forming gallstones.
Can cause ketoacidosis
Ketoacidosis is a life-threatening condition that often 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 a day. Excess fat on a ketogenic diet can trigger a disease attack.
Nutritionists do not recommend following a low-carb diet for those who exercise a lot or play sports professionally.
The ketogenic diet in athletes not only leads to the loss of a certain amount of adipose tissue, but also depletes the muscles, as in both aerobic and mixed training conditions, the body simply does not have time to oxidize fat to obtain the required amount of fat. . energy and is forced to destroy its own proteins.
Of course, this also affects well-being - the athlete becomes weak, the indicators of endurance and speed strength drop.
What is the difference between a Keto diet and a good weight loss program?
Ketogenic diets do not take into account people's actual energy needs. As a result, a person who sticks to it usually doesn't just reduce their carbohydrate intake from food - they also drastically reduce the overall calorie content of the diet. All of this triggers the "yo-yo effect, " and the person gains weight as soon as they return to a normal diet. Furthermore, ketogenic diets are often unbalanced - as a result, a person does not receive essential 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 programs based on healthy eating principles.
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 fibers;
- 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 in life;
- must not contain excess or deficiency of calories.
A good weight loss program doesn't work without an overall lifestyle improvement and doesn't provide quick results. But weight loss in these programs goes smoothly, the result is stored for a long time, and health is getting stronger.