The ketogenic diet is a popular thing: actresses Vanessa Hudgens, Alicia Vikander and Halle Berry all 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 novelty at all: it was invented in the 20s to treat seizures. It was a humane alternative to fasting, which in those years remained the only cure for epilepsy. True, in 1938, an anticonvulsant drug appeared, so now the keto diet is used mainly to treat drug-resistant epilepsy in children.
Chances are, the ketogenic diet will remain a strange method from the arsenal of neuroscientists. But in the 1970s, an American cardiologist, Robert Atkins, read an article that discovered 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 turns out to be very simple, easy to understand and even leads 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, but the number of calories that can be obtained from the "ketogenic diet" is still the norm: 2000 kcal per day.
Carbohydrates in the ketogenic diet make up only 20-50 g. For our bodies, which are designed to get most of their energy from carbohydrates, this is too little. Therefore, once following a ketogenic diet, the body will begin to burn glycogen - the "storage" of carbohydrates in the liver.
When glycogen stores are depleted (and this happened on the 2-4 days of such a diet), the body switches to fat stores. When fats are broken down, ketone bodies are formed, from which energy can also be extracted - hence the name diet.
What are the problems with the keto diet?
Evolution has "rewarded" us with the unique ability to store fat so we can get through tough times. We are simply not designed for long-term nutrition with fat. If you suddenly give up carbohydrates and "rely on" fat with protein, over time you can "get" serious health problems.
Obesity
It seems - so, because it has been proven that the ketogenic diet helps with weight loss? This is true - but the problem is that the lost weight will soon return.
In short, in this situation the "yo-yo effect" is activated. After each cycle of an extremely low-carbohydrate diet, the body learns to better extract energy from the accompanying food. When a person who loses weight on an unreasonable ketogenic diet begins to eat carbohydrate foods again, the weight will return very quickly, even though the food portions remain the same.
If a person tries to lose weight back on a diet, the body will respond with an increase in appetite, so that once it's done, the poor begin to overeat - and "earn" evidence. fat.
Violation of digestion
Important sources of carbohydrates are grain products: cereals, pasta and bread. But in these products, in addition to carbohydrates, another important ingredient is fiber. Soluble fiber "feeds" the beneficial bacteria that live in our intestines, while insoluble fiber helps prevent constipation. People who lack fiber due to the ketogenic diet are more likely to have digestive problems.
Leads to nutritional 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 sources of vitamins.
Studies of the ketogenic diet in children with epilepsy have shown that patients who adhere to it do not get enough nutrients needed 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 such a risk.
heart attack
Excess fatty foods are, in principle, harmful to the cardiovascular system. This enhances the synthesis of cholesterol - the main building block of atherosclerotic plaques, which they "like" to clog blood vessels, causing a heart attack or stroke.
But low-carb diets (including ketogenic) have their own problems: It turns out that such meal plans can mess with your heart's rhythm, triggering deadly atrial fibrillation. So it's not surprising that an unhealthy ketogenic diet increases the risk of premature death from cardiovascular disease and other causes.
Causes gallbladder problems
Excess fat in foods can cause gallstones. It works like this: if an excess of cholesterol appears in the body, the liver will begin to "dump" it into the gallbladder. There, it sometimes begins to crystallize, forming gallstones.
May cause ketoacidosis
Ketosis is a life-threatening condition that often occurs in people with diabetes. However, science has known of at least one case when the 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 the keto diet can trigger disease attacks.
Nutritionists do not recommend following a low-carb diet for people who exercise a lot or play professional sports.
The keto diet in athletes leads not only to the loss of a certain amount of adipose tissue, but also to muscle loss, since in conditions of aerobic and mixed training the body simply does not have time tooxidize fat to achieve the required amount. energy and is forced to destroy its own proteins.
Of course, this also affects physical fitness - athletes become weak, endurance and speed stats drop.
What is the difference between the Keto diet and a good weight loss program?
The Keto diet doesn't take into account everyone's true energy needs. As a result, a person who adheres to it regularly not only reduces carbohydrate intake from food, but also significantly reduces the overall calorie content of the diet. All of this causes a "yo-yo effect" and the person gains weight soon after returning to a normal diet. In addition, the ketogenic diet is often unbalanced - as a result a person does not get essential nutrients and causes health problems.
Competent weight loss programs are aimed not only at losing weight, but also to maintain this effect in the future. The only way to avoid the yo-yo effect is through programs built around healthy eating principles.
A diet that allows you to lose weight should be:
- variety - so that a person fully receives not only proteins, fats and carbohydrates, but also vitamins, trace elements and fiber;
- delicious - to avoid the "temptation" of fast food and convenience food;
- adequate nutrition - to have enough strength and energy for mental work, sports and other pleasures in life;
- There should be no excess or lack of calories.
A good weight loss program won't work without improving your overall lifestyle and delivering quick results. But weight loss in such programs goes smoothly, the results are stored for a long time, and health only becomes stronger and stronger.