The ketogenic diet is popular: actresses Vanessa Hudgens, Alicia Vikander and Halle Berry have all followed suit. Unfortunately, this isn't the first time celebrity testimonials have clashed with evidence-based medicine. Learn why the ketogenic diet isn't the healthiest way to lose weight.
Where did the ketogenic diet come from?
The ketogenic diet isn't a fad at all: it was invented in the '20s to treat seizures. It was a humane alternative to fasting, which remained the only treatment for epilepsy in those years. Granted, an anticonvulsant appeared in 1938, so the ketogenic diet is now mostly used to treat drug-resistant epilepsy in children.
Most likely, the ketogenic diet remains a fancy method in the arsenal of neuroscientists. But in the 1970s, American cardiologist Robert Atkins read a paper and found that the diet helped people lose weight. Based on this data, the enterprising doctor created his own nutritional system and wrote several books about it.
Atkins' nutritional system has proven to be simple to understand and even provide quick results. It was popular 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. A standard ketogenic diet consists of 70% fat, 20% protein, and 10% carbohydrates, but the number of calories you can get on a ketogenic diet remains the same: 2, 000 kcal per day.
Carbohydrates on a ketogenic diet are only 20-50 grams, which is too little for our body to get most of its energy from carbohydrates. So, once on a ketogenic diet, the body starts burning glycogen -- the "reserve" of carbohydrates in the liver.
When glycogen stores are depleted (this has happened on days 2-4 of this diet), the body turns to fat stores. When fat is broken down, ketone bodies are formed, from which energy can also be extracted -- that's the name of the diet.
What's wrong with the ketogenic diet
Evolution has "rewarded" our ability to store fat so we can get through hard times. We are simply not designed for long-term fat nutrition. If you suddenly give up carbs and "depend" on protein-containing fats, you may "win" serious health problems over time.
trigger obesity
It seems - how could that be, since the ketogenic diet has been shown to help with weight loss? It's true - but the problem is that weight loss comes back quickly.
In short, in this case, the "yo-yo effect" is triggered. After each cycle of a very low-carb diet, the body learns to better extract energy from food. When a person who lost weight on an ill-considered ketogenic diet starts eating carbohydrate foods again, the weight regains quickly, although the portion size of the food remains the same.
If a person tries to lose weight again by dieting, the body responds with an increase in appetite, so after it's done, the poor man starts overeating - and "causing" obesity.
Violation of digestion
An important source of carbohydrates are grain products: cereals, pasta and bread. But in these products, in addition to carbohydrates, there is another important ingredient: fiber. Soluble fiber "feeds" the good bacteria that live in our gut, while insoluble fiber helps prevent constipation. People with fiber malnutrition due to a ketogenic diet are more prone to digestive problems.
lead to nutritional deficiencies
The main problem with all low-carb diets is that a person starts eating less vegetables and fruits -- they're also pretty sweet. But vegetables and fruits are the main sources of vitamins.
Studies of ketogenic diets in children with epilepsy have shown that patients who adhere to ketogenic diets are not getting enough of the nutrients they need to be healthy. In this case, children with epilepsy are given vitamins in capsules. But healthy adults who decide to lose weight often don't even consider this risk.
broken heart
Excessive fatty foods are in principle harmful to the cardiovascular system. This enhances the synthesis of cholesterol - the main substance in atherosclerotic plaque, which "likes" to clog blood vessels, leading to a heart attack or stroke.
But low-carb (including ketogenic) diets have their own problems: Such eating plans have been shown to disrupt heart rhythms, leading to fatal atrial fibrillation. So it's no surprise that an ill-considered ketogenic diet increases the risk of premature death from cardiovascular disease and other causes.
cause gallbladder problems
Too much fatty food can cause gallstone disease. Here's how it works: if there's too much cholesterol in the body, the liver starts "dumping" it into the gallbladder. Sometimes it starts to crystallize, forming gallstones.
May cause ketoacidosis
Ketoacidosis is a life-threatening condition that usually occurs in people with diabetes. However, science is aware of at least one case where a ketogenic diet can cause ketoacidosis in healthy breastfeeding women.
Contraindicated in patients with pancreatitis
Pancreatitis is a disease of the pancreas and intake of no more than 20 grams of fat per day. Too much fat on a keto diet can trigger flare-ups.
Nutritionists do not recommend following a low-carb diet for those who exercise regularly or engage in professional sports.
An athlete's ketogenic diet not only causes a certain amount of fat tissue loss, but also depletes muscle, because under conditions of aerobic and mixed training, the body simply doesn't have time to oxidize fat to get the required amount of fat. energy and is forced to destroy its own proteins.
Of course, this also affects health—athletes become weaker and stamina and speed-intensity metrics drop.
What is the difference between a ketogenic diet and a good weight loss plan?
The ketogenic diet doesn't take into account people's true energy needs. As a result, a person who sticks to it usually not only reduces the amount of carbohydrates in their food, but also greatly reduces the overall calorie content of the diet. All of this triggers the "yo-yo effect, " where people gain weight once they resume their normal diet. Additionally, ketogenic diets are often unbalanced - as a result, a person cannot get essential nutrients and can lead to health problems.
An effective weight loss program not only aims to lose weight, but also aims to maintain that effect in the future. The only way to avoid the yo-yo effect is through a plan based on the principles of healthy eating.
A diet that will allow you to lose weight should be:
- Diversification - so that a person can adequately absorb not only proteins, fats and carbohydrates, but also vitamins, trace elements and fibers;
- Tasty - avoid the "temptation" of fast food and convenience foods;
- Sufficient nutrition - enough physical strength and energy for mental work, sports and other life pleasures;
- Should not contain too many or not enough calories.
A good weight loss program will not work or provide quick results without general lifestyle improvements. But such a program to lose weight is smooth, the results can be stored for a long time, and the health will only get stronger.