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 ketogenic diet is not the healthiest way to lose weight.
Where does the ketogenic diet come from?
The ketogenic diet is hardly a fad: It was invented back in the 1920s to treat seizures. It was a human substitute for fasting, which in those years was still the only remedy for epilepsy. True, an anticonvulsant appeared in 1938, 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 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 produced 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-carbohydrate, moderate-protein, high-fat diet. The standard ketogenic diet is 70% fat, 20% protein, and 10% carbs, but the amount of calories you can get from the "ketogenic diet" is still standard: 2, 000 kcal per day.
Carbohydrates on 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 very 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 happens already 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 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 solely so we can get through tough times. We're just not designed for long-term fat nutrition. If you abruptly give up carbohydrates and "lean" on fats with protein, then over time you can "win" serious health problems.
causes obesity
It would seem, how is that, because ketogenic diets have been shown to help with weight loss? This is true, but the problem is that the lost weight 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 lost weight on a poorly conceived ketogenic diet goes back to eating carbohydrate foods, the weight comes back very quickly, even though the food portions remain the same.
If a person tries to lose weight again on a diet, the body responds with an increase in appetite, so that after completing it, the poor man begins to overeat and "gains" obesity.
violates digestion
An important source of carbohydrates are 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 malnourished in fiber due to a ketogenic diet are more likely to suffer from digestive problems.
It leads to nutritional deficiencies.
The main problem with all low-carb diets is that a person begins to eat less vegetables and fruits, which 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 following 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 often don't even think about that risk.
the heart hurts
Fatty foods in excess are in principle detrimental 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 diets (including keto) have their own problem: It turns out that such meal plans can disrupt heart rhythms and cause deadly atrial fibrillation. So it's no surprise 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 lead to gallstone disease. It works like this: if excess cholesterol appears in the body, the liver begins to "unload" 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 ketogenic diet caused ketoacidosis in a healthy lactating 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. Too much 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 leads not only to the loss of a certain amount of adipose tissue, but also depletes the muscles, since in conditions of aerobic and mixed training, the body simply does not have time to oxidize fat to obtain the amount of energy and is forced to destroy its own proteins.
Of course, this also affects well-being: the athlete weakens, the indicators of endurance and speed-strength fall.
What is the difference between a Keto diet and a good weight loss program?
Ketogenic diets do not take into account the real energy needs of people. As a result, a person who adheres to it often not only reduces carbohydrate intake from food, but also dramatically reduces the total 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. Also, ketogenic diets are often unbalanced; As a result, a person does not receive essential nutrients and leads to 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 the principles of healthy eating.
A diet that allows you to lose weight should be:
- diverse - so that a person fully receives not only protein, fat and carbohydrates, but also vitamins, trace elements and fiber;
- tasty - to avoid the "temptation" of fast food and ready meals;
- nutritious enough, so that there is enough strength and energy for mental work, sports and other joys of life;
- should not contain excess or deficiency of calories.
A good weight loss program does not work without an overall improvement in lifestyle and does not provide quick results. But weight loss in such programs occurs without problems, the result is stored for a long time, and health is only strengthened.