The low-carb, high-fat ketogenic diet has become quite popular recently.It is talked about on the Internet and in the media as an effective means of losing weight and improving overall health.The idea of this feeding principle is not new and was used in the 1920s for children with epilepsy.
The article will present opinions and reviews from doctors about the ketogenic diet as a way to lose weight.These are nutritionists from England and the United States: Sophie Medlin, Emma Thornton and Priya Tew.How effective the method is and how dangerous it can be, what limitations and contraindications there may be - read on.
The ketogenic method is not without popularity and celebrity endorsements.Jersey Shore star Vinny Guadagnino, Kourtney Kardashian and Halle Berry are all proponents of the ketogenic diet.But even people who successfully influence your health and well-being cannot be qualified nutritionists."Nutrition advice is very unregulated, especially online," says nutritionist Sophie Medlin.
#keto currently has around 14 million tags on Instagram.
When you follow a ketogenic diet, your goal is to be in a state of "ketosis."We asked experts what ketosis is, if it's worth the effort, and if it's safe.
What do you eat on the ketogenic diet?
Your body uses the energy source that is most available.This is usually glucose (sugar) converted from carbohydrates.If you severely limit your carbohydrate intake and replace them with fat, your body will eventually be forced to use fat from food or its own reserves instead of energy.This process is called "ketosis.""It's essentially the Atkins diet repackaged and rebranded," says Medlin.
*low carbohydrate diet developed by the American cardiologist Robert Coleman Atkins in the 70s of the last century.
"Most people who call their diet 'keto' simply follow a low- or very low-carb diet," he continues."The degree to which carbohydrates must be limited to be in ketosis "varies from person to person." In a clinical or therapeutic setting, as in the case of children with epilepsy, the diet is designed specifically for each child. Patients also receive medical support and follow-up. A person who follows the keto diet alone is deprived of all this and runs the risk of harming his or her health. In addition, he or she may not always be aware of contraindications.
What products are allowed?
Followers of the method recommend consuming foods low in carbohydrates and high in fat: avocados, meat, fish, eggs, cheese, cream, butter, nuts and seeds.
But not all ingredients have to be high in fat;For example, leafy green vegetables and berries are recommended.They are necessary to provide fiber to the body.Avoid or at least greatly limit your intake of wheat and other grains, potatoes, corn, legumes, milk, most fruits, and sugar.
According to the 2019 ketogenic diet document, a maximum of 20 to 50 grams of carbohydrates per day can be consumed to induce ketosis for a person consuming 2,000 calories per day.
To understand if this is a lot or a little, here is a simple example: a banana contains approximately 20 g and a simple muffin contains 44 g of carbohydrates.Protein is also usually consumed in moderation, as it can stimulate glucose production and disrupt ketosis.
Avoid the dirty keto diet
The ketogenic diet has some rules about eating high-fat foods, and the so-called “dirty keto” can include bacon and sausages fried in butter.Technically, this meets the criteria for a ketogenic diet, but it certainly won't be healthy in the long term.Sophie Medlin says you should always follow healthy eating guidelines, even when limiting carbohydrates and no matter what diet you follow.The nutritionist believes that another danger of the keto diet is that people deprived of carbohydrates begin to “eat” this deficiency with harmful foods.
Will the ketogenic diet help you lose weight?
Research has shown that the ketogenic diet can lead to rapid weight loss, partly due to loss of water, but also some fat.However, “this weight loss effect becomes similar to all other dietary approaches after one year,” according to a review of research on low-carbohydrate diets (Journal of the American Medical Association, 2019).
The benefits of ketogenic nutrition are based on a simple principle: "Consuming less energy than you burn will result in weight loss."On average, in a normal diet we get almost 50 percent of our energy from carbohydrates."Cutting this by at least half can reduce overall calorie intake, even if it is partially replaced with fat," says Medlin.Typically, a person fills up on fat faster than carbohydrates and their appetite decreases.1 gram of fat contains 2.25 times more calories than 1 gram of carbohydrates.But the average person on a high-fat diet reduces their serving size by more than 2.25 times, so they consume fewer calories.
The ideology of “eat like me to look like me” is wrong."We all have different genetics and lifestyles, which means we may not all look the same," says Medlin."Research shows that the best diet for weight loss is one that can be followed for long enough to reduce the amount of excess fat tissue over the long term."
You will not be able to follow the ketogenic diet long term.Medlin also mentions some accompanying symptoms, known as "keto flu" (including headaches, nausea, constipation, fatigue, and trouble sleeping), which often take two to seven days to appear.Additionally, food costs for this diet are higher than average: Below are possible reasons why people may have difficulty meeting these dietary guidelines.
"The ketogenic diet is used in certain therapeutic situations and is not intended for the mass weight loss market," says nutritionist Priya Tew."Carbohydrates play an important role in normal nutrition. And while reducing them can promote weight loss, you cannot reduce your intake to very low levels without health consequences."
Is the ketogenic diet safe?
"Many of the studies examining ketogenic diets follow participants for six months to a year," says nutritionist Emma Thornton, "so the long-term effects...are not entirely clear."
Sophie Medlin says health risks also depend on the type of food eaten.Eating unhealthy foods high in saturated fat can increase health risks such as heart disease and stroke.
Foods containing carbohydrates also tend to be high in fiber, which is important for a healthy gut microbiome.Medlin advises anyone following a low-carb diet to make sure they eat enough fiber-rich foods, such as leafy greens, broccoli, cauliflower, flax seeds, walnuts, coconut, and avocado.
The ketogenic diet limits the amount of starchy vegetables such as carrots, sweet potatoes, parsnips, squash, and zucchini, and eliminates many fruits from the diet.This can limit the amount and variety of nutrients, vitamins, and phytochemicals (plant energy) you get from food, especially if you eliminate them completely instead of replacing them.
People who limit their carbohydrate intake and eat fatty foods can develop the "keto flu."There is very little medical research on this topic, but there are thousands of personal testimonies.It is also unclear if this only occurs with a ketogenic diet or if it can also be caused by other restrictive diets.
Contraindications
If you are taking any medications or have any medical problems, consult your doctor or dietician before starting the ketogenic diet.For some people, the ketogenic diet can be harmful, even with careful monitoring.
There are several cases in which ketogenic nutrition is completely contraindicated:
- Pregnancy.
- Breastfeeding period.
- Growth period (up to 18 years).
- Liver diseases.
- Gastrointestinal diseases.
- Diseases of the cardiovascular system.
- Diabetes mellitus.
Possible side effects
- Ketoacidosis may develop.This is a condition caused by a violation of carbohydrate metabolism.Accompanied by disturbances in the gastrointestinal tract, vomiting.In severe cases it can cause coma.
- Reduced blood pressure.
- Tachycardia (rapid heartbeat).
- Constipation occurs due to insufficient fiber intake.
- Feeling of nausea.
- Muscle cramps due to lack of essential microelements.
Alternative ways to lose weight.
"I recommend checking if your portion sizes are reasonable, perhaps reducing them slightly and increasing your vegetable intake," says Priya Tew.She doesn't recommend reducing carbs to less than a quarter of your diet.
"Small steps make a big difference," says Emma Thornton.She suggests cooking at home from scratch and expanding your knowledge of fresh ingredients is a good place to start.It also says that other diets high in fat and carbohydrates, such as the popular Mediterranean diet, can be beneficial as long as they include plenty of fish, nuts, seeds and other fat-rich foods and healthy vegetables.
According to Medlin, the key to addressing weight loss is understanding "why you eat, not what you eat."Stress, lack of sleep, and unrealistic and ineffective dietary choices have been identified as some of the main reasons why people stop following weight loss diets.This in-depth review offers the most effective strategy for long-term weight loss and overall health: a healthy eating plan that fits your eating habits and lifestyle."It is very important not to punish yourself for not being able to eat a cake or other favorite food. Long-term soft diets allow you to do it from time to time," concludes Medlin.