The ketogenic diet is a household name: actresses Vanessa Hudgens, Alicia Vikander and Halle Berry follow it. Unfortunately, this isn't the first time that celebrity endorsements have clashed with evidence-based medicine. Find out why the keto diet is not the healthiest way to lose weight.
Where did the ketogenic diet come from?
The ketogenic diet is by no means a fad: it was invented in the 20s to treat seizures. It was a humane substitute for fasting, which in those years remained the only remedy for epilepsy. True, in 1938 an anticonvulsant appeared, so now the keto diet is mainly used to treat 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 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 led to quick results. It was a hit with Hollywood stars and other public figures who quickly made the ketogenic diet famous.
How does this diet work?
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 standard: 2000 kcal per day.
Carbohydrates on a ketogenic diet make up 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 reserves run out (and this happens already on day 2-4 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 just to get us through hard times. We are simply not designed for long-term fat eating. If you suddenly give up carbohydrates and "lean" on fats with protein, over time you can "gain" serious health problems.
It causes obesity
It would seem - how is it, because it has been proven that ketogenic diets help to lose weight? This is true - but the problem is that the lost weight quickly 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 it receives. When a person who has lost weight on a poorly conceived ketogenic diet starts eating carbohydrate foods again, the weight comes back very quickly, although 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 after the end the poor person begins to overeat - and "gains" obesity.
It 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 who are 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 - 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 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 usually don't even think about such a risk.
it hurts the heart
Foods with excess fat are in principle harmful to the cardiovascular system. This increases the synthesis of cholesterol - the main material for atherosclerotic plaques, which "like" to block blood vessels, causing a heart attack or stroke.
But low-carb diets (including ketogenic) have their problem: It turns out that such meal plans can disrupt the heart's rhythm, causing deadly atrial fibrillation. So it's no surprise that a poorly conceived ketogenic diet increases the risk of premature death from cardiovascular disease and other causes.
It causes gall bladder problems
Excessive fatty foods can provoke gallstone disease. It works like this: if an excess of cholesterol appears in the body, the liver begins to "throw" it into the gallbladder. There it sometimes begins to crystallize, forming gallstones.
May cause ketoacidosis
Ketoacidosis is a life-threatening condition that commonly occurs in people with diabetes. However, science knows at least one case where 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 cannot eat more than 20 grams of fat per day. Too much fat on a keto diet can trigger an illness attack.
Nutritionists do not recommend following a low-carb diet for those who exercise a lot or are involved in professional 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 in the conditions of aerobic and mixed training, the body simply does not have time to oxidize fat to get the required amount of energy andis forced to destroy its own proteins.
Of course, this also affects well-being - the athlete becomes weak, endurance and speed-strength indicators fall.
What is the difference between a keto diet and a good weight loss program?
These diets do not 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 caloric content of the diet. All this causes 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 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 built on healthy eating principles.
A diet that allows you to lose weight should be:
- diverse - so that a person fully receives not only proteins, fats and carbohydrates, but also vitamins, trace elements and fibers;
- tasty - to avoid the "temptation" of fast food and comfort food;
- nutritious enough - so that there is enough strength and energy for mental work, sports and other joys of life;
- it should not contain either an excess or a lack of calories.
A good weight loss program does not work without a general lifestyle improvement and does not give quick results. But weight loss in such programs occurs without problems, the result is preserved for a long time, and health is only getting stronger.