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 for 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 the opinions and reviews of doctors 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 it can be dangerous, what limitations and contraindications there may be - read on.
The ketogenic method has no shortage of popularity and celebrity endorsements.The Jersey Shore star, Vinny Guadagnino, Kourtney Kardashian and Halle Berry are all advocates of the keto diet.But even people who successfully influence their 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 the effort, and whether it's safe.
What do you eat on the keto diet?
Your body uses the energy source that is most available.It is usually glucose (sugar) converted from carbohydrates.If you severely limit your carbohydrate intake and replace it with fat, your body will eventually be forced to use fat from food or its own stores instead of energy.This process is called "ketosis"."It's essentially the Atkins diet repackaged and renamed," Medlin says.
*low-carbohydrate diet developed by American cardiologist Robert Coleman Atkins in the 70s of the last century.
"Most people who call their diet 'keto' are simply eating a low- or very low-carb diet," she continues."The extent to which one must limit 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 using the keto diet on their own is deprived of all this and is at risk of harming their health. Additionally, they may not always be aware of the contraindications."
What products are allowed
Followers of the method recommend eating 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—leafy greens and berries, for example, are recommended.They are necessary to supply the body with fiber.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, to induce ketosis, a maximum of 20-50 grams of carbohydrates per day can be consumed for a person consuming 2,000 calories per day.
To understand whether this is a lot or a little, here's a simple example: a banana contains approximately 20 g, and 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 a few rules about eating high-fat foods, and so-called “dirty keto” might include bacon and sausages fried in butter.This technically meets the criteria for a ketogenic diet, but it certainly won't be healthy in the long run.Sophie Medlin says healthy eating guidelines should always be followed, 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 up” 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, “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 your overall calorie intake, even if it is 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 on a fat diet reduces the portion by more than 2.25 times, so fewer calories are consumed.
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,” 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 the "keto flu" (including headaches, nausea, constipation, fatigue and trouble sleeping), which often take two to seven days to set in.Additionally, food costs for this diet are higher than average: Here are potential reasons why people may have a hard time 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 may promote weight loss, you cannot reduce your intake to very low levels without health consequences.”
Is the keto diet safe?
“Many of the studies examining ketogenic diets follow participants for six months to one 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 that are high in saturated fat can increase health risks such as heart disease and stroke.
Foods containing carbohydrates are also often high in fiber, which is important for a healthy gut microbiome.Medlin advises anyone on a low-carb diet to make sure they're eating enough fiber-rich foods from leafy greens, broccoli, cauliflower, flax seeds, nuts, coconut and avocado.
The keto diet limits the amount of starchy vegetables such as carrots, sweet potatoes, parsnips, pumpkin and squash, 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 remove them entirely 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 issue, but there are thousands of personal testimonies.It is also not clear whether this only occurs with a ketogenic diet or if it can be caused by other restrictive diets as well.
Contraindications
If you are taking any medications or have any medical 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 a number of cases when 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 lead to coma.
- Reduced blood pressure.
- Tachycardia (rapid heartbeat).
- Constipation occurs due to insufficient fiber intake.
- Feeling nauseous.
- Muscle cramps due to a lack of essential microelements.
Alternative ways to lose weight
"I recommend checking to see if your portion sizes are reasonable, perhaps reducing them slightly and increasing your vegetable intake," says Priya Tew.She doesn't recommend cutting 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 starting point.She also says other high-fat, high-carbohydrate diets, 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 to understand "why you eat, not what you eat."Stress, poor sleep and unrealistic and ineffective diet 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 can’t eat some cake or other favorite food.Soft long-term diets allow you to do this from time to time,” concludes Medlin.