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 collided with evidence-based medicine. Understand why the keto diet isn't the healthiest way to lose weight.
Where does the ketogenic diet come from?
The ketogenic diet is by no means a fashion novelty: it was invented in the 1920s for the treatment of seizures. It was a human substitute for fasting, which in those years remained the only remedy for epilepsy. True, an anticonvulsant appeared in 1938, so now the keto diet is mainly used for the treatment of drug-resistant epilepsy in children.
Most likely, the ketogenic diet would remain an exotic method from the arsenal of neurologists. But in the 1970s, an American cardiologist, Robert Atkins, read an article in which he 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.
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 keto diet works
The ketogenic diet is a low-carb, moderate-protein, and high-fat diet. The standard ketogenic diet contains 70% fat, 20% protein and 10% carbohydrates, but the number of calories obtainable from the "ketogenic diet" remains the standard: 2000 kcal per day.
Carbohydrates in a ketogenic diet account for 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 "reserve" of carbohydrates in the liver.
When the glycogen stores are depleted (and this happens already on the 2-4th day of such a diet), the body switches to the 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 exclusively so that we can get through tough times. We are simply not designed for a long-term diet with fat. If you abruptly give up on carbohydrates and "lean" on fats with proteins, over time you can "earn" serious health problems.
It causes obesity
It would seem - why, why has ketogenic diets been shown to help you lose weight? This is 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 ultra-low-carb diets, the body learns to better extract energy from the food it gets. When a person who has lost weight on a poorly conceived ketogenic diet starts eating carbohydrate foods again, the weight returns very quickly, although 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 completion the poor fellow 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 gut, while insoluble fiber helps prevent constipation. People who are undernourished 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 fewer fruits and vegetables - they are sweet too. But fruits and vegetables 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 adult people who decide to lose weight usually don't even think about such a risk.
it hurts the heart
Excess fatty foods are in principle harmful to the cardiovascular system. This improves the synthesis of cholesterol, the main material for atherosclerotic plaques, which "like" to clog blood vessels, causing heart attack or stroke.
But low-carb diets (including ketogenic) have their problem: it turns out that such eating plans can disrupt heart rhythm, causing fatal 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 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.
It can cause ketoacidosis
Ketoacidosis is a life-threatening condition that usually occurs in people with diabetes. However, science knows at least one case where a ketogenic diet resulted in ketoacidosis in a healthy breastfeeding woman.
Contraindicated in people with pancreatitis
Pancreatitis is a pancreatic disease in which you cannot eat more than 20 grams of fat per day. Excess fat on a keto diet can trigger a bout of disease.
Nutritionists advise against 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 exhausts the muscles, since in conditions of aerobic and mixed training, the body simply does not have time to oxidize fat to obtain the required amount of energy and is forced to destroy its own proteins.
Of course, this also affects well-being: the athlete becomes weak, the endurance and speed-strength indicators fall.
What's the difference between a ketogenic diet and a good weight loss program?
Keto diets do not take into account people's real energy needs. As a result, a person who adheres to it often not only reduces carbohydrate intake from food, but also drastically reduces the overall 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. 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 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:
- varied - so that a person receives in full 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 in life;
- it must not contain either 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 with such programs happens smoothly, the result is stored for a long time, and health is only getting stronger.