Chances are you have a friend or family member who swears by KETO, or if you haven’t, then you’ve almost certainly heard of the countless celebrities who religiously adhere to the diet.
KETO is more than a diet these days, it’s a way of life. Many restaurants have extensive keto options on their menu, with Skinny’s Bar and Grill in Bondi being Australia’s first KETO CAFE! Everything on the menu is low-carb, gluten-free, and sugar-free. Sounds good, right?
Before you get in your car and drive Bondi crazy for a carb-free cheeseburger, let’s see if the KETO hype stands up to science.
What is KETO? KETO stands for ketogenic. A ketogenic diet involves consuming as few carbohydrates as possible, forcing the body into a state called “ketosis”. In essence, it means that it burns the body Fat reserves rather than that carbohydrates A person consumes every day.
Doctor Marcelo Campos of Harvard Medical School explains it this way: “Most cells prefer to use blood sugar, derived from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we break down stored fat into molecules called ketone bodies (tThe process is called ketosis).
“Once you hit ketosis, most cells will use ketone bodies to produce energy until we start eating carbohydrates again. The shift from using circulating glucose to breaking down stored fat for energy is usually over two to four days when less than what is eaten 20 to 50 grams of carbohydrates per day.
“Remember, this is a very individual process and some people may need a more restricted diet in order to produce enough ketones.
“Since there are no carbohydrates, a ketogenic diet is high in protein and fats. It is usually high in meat, eggs, processed meats, sausages, cheese, fish, nuts, butter, oils, seeds, and fibrous vegetables.
Because it’s so restrictive, it’s very difficult to track in the long run. Carbohydrates usually make up at least 50% of the typical American diet.
“One of the main criticisms of this diet is that many people tend to eat too much protein and low quality fats from processed foods with very few fruits and vegetables. Patients with kidney disease need to be careful as this diet can make their condition worse.
“Also, some patients may feel a little tired at first, while others may experience bad breath, nausea, vomiting, constipation, and difficulty sleeping.”
Despite the recent hype, the ketogenic diet is nothing new. It has been used in medicine for treatment for almost 100 years drug-resistant epilepsyespecially in children.
In the 1970s, Dr. Atkins launched its low-carbohydrate diet for weight loss that started with one very strict two-week ketogenic phasese. This is where the KETO craze began, and over the years other diets have introduced a similar approach to weight loss.
Now that we know what the ketogenic diet involves, let’s see how safe it is for humans to follow.
Doctor Campos: “We have solid evidence that a ketogenic diet reduces seizures in children, sometimes as effectively as medication. Because of these neuroprotective effects, questions have been raised about the potential benefits for other brain disorders such as Parkinson’s, Alzheimer’s, multiple sclerosis, sleep disorders, autism, and even brain cancer.
However, there are no human studies to support recommending ketosis as a treatment for these conditions. “
According to the world’s leading low-carbohydrate blogger and podcaster, Jimmy Moore, author of Keto Clarity, the ketogenic diet appears to be of great use in the effective treatment of a number of other health conditions including metabolic syndrome and polycystic ovarian syndrome (PCOS) be. , Irritable bowel syndrome (IBS), non-alcoholic fatty liver disease (NAFLD) with heartburn (GERD), type 2 diabetes, obesity and cardiovascular disease.
On the subject of type 2 diabetes, Halle Berry spoke out in favor of the keto diet in 2017. She stated in an appearance on Live with Kelly and Ryan that she is a good candidate for the diet because she is diabetic.
Halle also spoke with People about KETO. “I eat healthy fats, avocado, oil, coconut oil all day and I use butter, but I have no sugar. When your body is trained to burn fats, it’s constantly in fat burning mode – that’s the secret, ”she noted.
A ketogenic diet has also been shown to improve blood sugar control in people with type 2 diabetes, at least in the short term. However, there is much controversy when doctors consider the effects of KETO on cholesterol levels.
Some studies show that some patients have spikes in cholesterol in the beginning only to see the cholesterol go down a few months later. There are, however no long term research Analyze the effects on diabetes and high cholesterol over time, at least from now on.
Back to Ms. Bond for a minute. Berry is just one of many celebs who swear by the KETO diet for naturally addressing health issues, while others swear by the diet for staying lean and slim.
It seems that weight loss is the main reason many people are using the ketogenic diet. Previous research shows good evidence for faster weight loss when patients are on a ketogenic or very low-carb diet compared to those on a more traditional low-fat diet or even a Mediterranean diet.
However, this difference in weight loss seems to go away over time as the KETO lifestyle is difficult to sustain in the long run. And here we come to an intersection.
When trying to lose weight, the quickest way to lose the pounds is often taken without thinking too much about long-term effects or advice from a doctor or dietitian about “eating right”.
KETO is often promised that you will get lean faster as low-carb diets are known for their rapid fat loss. The person often loses a significant amount of weight on KETO and then returns to their “normal” way of eating. The weight slowly comes back and then we go back to dieting; usually even more restricted than the first time. It’s often much harder to lose the second time on a diet, and every time we restrict our bodies severely, our metabolism is put under heavy strain. This process is known as the “yo-yo” diet and can be harmful in the long run.
Studies have shown that most people who take the KETO diet regain weight faster than those who follow other restrictive diets. Why is that? First, metabolic needs are largely based on body composition. Muscles use more energy than fat, so higher muscle mass means higher calorie needs.
Leading nutritionist and nutritionist Emily Baum explains the KETO yo-yo diet as follows:
‘Fast weight loss often means losing muscle mass, not just losing fat. Most, if not ALL, diets are usually unsustainable, so when you stop “dieting” your body composition will be completely different than before. You now have less muscle, which means that you need to use fewer calories to maintain your new weight than you did before the diet. People then resume their “normal” eating habits and gain weight very quickly. This leads to people blaming “carbohydrates” or the food group they eliminate. In reality, you have changed your body composition so that your calorie needs have changed. “This is where KETO can be dangerous.
So is eliminating carbohydrates the key?
It appears that the KETO diet is not sustainable in the long run; Therefore, there are no long-term studies to show that a keto diet is “healthy”, especially for losing weight or reducing morbidity.
So what can we take away from all of this?
Unless you have a pre-existing health condition (see above) or have not been directed to eat KETO by a doctor, specialist, or nutritionist, a traditional Mediterranean diet may be the answer to optimal health, longevity and weight loss that stays off.
This way of eating combines a good combination of healthy fats and healthy, complex carbohydrates. Including a larger food group will ensure that food cravings are kept at bay while still getting all of the nutrients you need to feel full and happy.
So what are you waiting for! Let’s cook this one gemista (stuffed peppers) and roast lamb with Greek salad. Happy healthy carbohydrate consumption!