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 dietary principle is not new and was used in the 1920s for children suffering from epilepsy.
The article will present doctors' opinions and reviews about the keto diet as a way to lose weight.These are nutritionists from England and the USA: 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 has no shortage of popularity and celebrity recognition.Jersey Shore star Vinny Guadagnino, Kourtney Kardashian and Halle Berry are all supporters of the keto diet.But even people who successfully influence their own health and well-being cannot be qualified nutritionists.“Nutrition advice is extremely unregulated, especially online,” says nutritionist Sophie Medlin.
#keto currently has around 14 million tags on Instagram.
When you follow a keto diet, you aim to be in a state of “ketosis.”We ask the experts what ketosis is, whether it's worth it, and whether it's safe.
What do you eat on the keto diet?
Your body uses the most available energy source.It is usually glucose (sugar) converted from carbohydrates.If you drastically 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' are simply following a low- or very low-carb diet,” he continues.“The extent to which you need to restrict carbohydrates to be in ketosis varies from person to person. In a clinical or therapeutic setting, such as for children with epilepsy, the diet is designed specifically for the individual child. Patients are also provided with medical support and monitoring. A person following the keto diet alone is deprived of all this and runs the risk of harming their health. Furthermore, they may not always be aware of the contraindications.”
Which products are allowed
Followers of the method recommend eating foods low in carbohydrates and high in fat: avocado, meat, fish, eggs, cheese, cream, butter, nuts and seeds.
But not all ingredients have to be rich in fat: for example, green leafy vegetables and berries are recommended.They are needed 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 document on the ketogenic diet, a maximum of 20-50 grams of carbohydrates per day can be consumed to induce ketosis for a person consuming 2,000 calories per day.
To understand if it is a lot or a little, let's take a simple example: a banana contains around 20 g, while a simple bagel contains 44 g of carbohydrates.Protein is also usually consumed in moderation, as it can stimulate glucose production and interrupt ketosis.
Avoid dirty keto
The keto diet has some rules about eating high-fat foods, and so-called “dirty keto” might include bacon and sausages fried in butter.This technically meets the criteria of a ketogenic diet, but it certainly won't be healthy in the long term.Sophie Medlin says healthy eating guidelines should always be followed, even when limiting carbohydrates and regardless of what diet you follow.The nutritionist believes that another danger of the keto diet is that people deprived of carbohydrates begin to "devour" this deficiency with harmful foods.
Will the keto diet help you lose weight?
Research has shown that the ketogenic diet can cause rapid weight loss, partly due to water loss, but also some fat loss.However, according to an analysis of research on low-carbohydrate diets (Journal of the American Medical Association, 2019), “this weight loss effect becomes similar to that of all other dietary approaches after one year.”
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% of our energy from carbohydrates."Reducing it by at least half can reduce your overall calorie intake, even if it's partially replaced by fat," Medlin says.Usually a person fills up with fats faster than carbohydrates, and his appetite decreases.1 gram of fat contains 2.25 times more calories than 1 gram of carbohydrates.But the average person eating a high-fat diet reduces their portion size by more than 2.25 times, so fewer calories are consumed.
The “eat like me to look like me” ideology is wrong.“We all have different genetics and lifestyles, which means we may not all look the same,” Medlin says.“Research shows that the best diet for weight loss is one that can be followed long enough to reduce the amount of excess fat tissue in the long term.”
You won't be able to stick to the keto diet long term.Medlin also mentions some accompanying symptoms, known as "keto flu" (including headache, nausea, constipation, tiredness, and trouble sleeping), which often take two to seven days to manifest.Additionally, food costs for this diet are higher than average — here are potential reasons why people may have trouble sticking to these dietary guidelines.
“The keto 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 aid weight loss, you can't reduce your intake to very low levels without health consequences."
Is the keto diet safe?
“Many of the studies looking at ketogenic diets follow participants for between six months and 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 consumed.Eating unhealthy foods high in saturated fat can increase health risks such as heart disease and stroke.
Carbohydrate-containing foods are also often rich 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 keto diet limits the amount of starchy vegetables such as carrots, sweet potatoes, parsnips, pumpkin 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 completely remove them rather than replace them.
People who limit their carbohydrate intake and eat fatty foods may develop the “keto flu.”There is very little medical research on this topic, but there are thousands of personal testimonies.It is also unclear whether this only occurs on a ketogenic diet or whether it can also be caused by other restrictive diets.
Contraindications
If you are taking medications or have any health problems, consult your doctor or dietitian before starting the keto diet.For some people, the keto diet can be harmful, even with careful monitoring.
There are numerous 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 disorders of the gastrointestinal tract, vomiting.In severe cases it can lead to coma.
- Reduction in 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 whether your portion sizes are reasonable, perhaps reducing them slightly and increasing your vegetable intake,” says Priya Tew.He doesn't recommend reducing carbohydrates 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.He 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 foods rich in healthy fats and vegetables.
According to Medlin, the key to tackling weight loss is understanding "why you eat, not what you eat."Stress, poor 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 works with your eating habits and lifestyle."It is very important not to beat yourself up because you cannot eat some cake or other favorite food. Long-term soft diets allow you to do this from time to time," concludes Medlin.