Along with the Mediterranean and Dutch diets, keto (or keto) diets are among the most popular in the world . High in fat and protein and low in carbohydrates, this type of diet has sufficient evidence to prove its efficiency for rapid weight loss, although the most respected specialists maintain that it is difficult to maintain it over time (which is why they group it within the so-called yo-yo diets ) and warn about its risks.
“It is a search for magic. No extreme or heterodox eating pattern can be adopted as a lifestyle. Therefore, sooner or later, it will be abandoned. In other words, the diet will be broken along with the spell. And so, with its pompous and ravishing entry, the reganance of the lost weight will appear, ” Dr. Monica Katz tells Clarín , adding:“ Although it is true that they facilitate weight loss, they have multiple negative effects on health. Since humans only have three available fuel options – carbohydrates, proteins and fats – to compensate for the decrease in carbohydrates, the contribution of protein and especially that of fats increases. ”
However, even so, according to different studies, the ketogenic diet may have other health effects, which do not necessarily have to do with weight loss . These claim that it has healing properties for brain conditions such as neurodegenerative diseases and epilepsy. And it also has a powerful impact on endorphin levels and mood.
What is a ketogenic diet?
“Essentially, it is a diet that causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we begin to break down stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from the use of circulating glucose to the breakdown of stored fat as an energy source, generally occurs over two to four days of eating less than 20 to 50 grams of carbohydrate per day.in an article that was published in Harvard Health Publications in mid-2017.
15% of boys completely overcome seizures and another 50% achieve a significant decrease in the number of seizures.
According to Clarín, Dra. María Vaccarezza, a specialist in pediatric neurology at the Hospital Italiano, has been on the ketogenic diet for years in the treatment of epilepsy. “Epilepsy affects 1 in 100 children and 30% do not respond favorably to drugs, so they can resort to the ketogenic diet that improves their seizures and cognitive functions,” says Vaccarezza.
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“The ketogenic diet is a treatment used to help control seizures in children with intractable epilepsy. This diet has been around since the early 1920s, but its use decreased with the development of many appropriate drugs to treat seizures. Since the nineties, its use has been increasing thanks to an emblematic case in the United States of a boy named Charlie, who was cured of his epilepsy thanks to the ketogenic diet, ”added the specialist.
Let’s see, then, other probable health benefits of following this at least controversial diet:
1- It can have curative effects on the brain
“High-fat ketogenic diets have healing properties for brain conditions such as neurodegenerative diseases and epilepsy,” cardiologist Dr. Luiza Petre told Insider. And he added that a constant intake of fats from a keto diet will also have a powerful impact on endorphin levels and mood.
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2- Can be used as a treatment protocol for diabetes
“More and more evidence supports the use of the ketogenic diet as a treatment protocol for diabetes,” said Monica Auslander Moreno, a nutrition consultant at RSP Nutrition. “A ketogenic diet dramatically reduces carbohydrate intake and, therefore, the need for so much insulin. As a result, it can calm the body’s insulin response. ”
The keto diet is high in fat and protein and low in carbohydrates.
3- It can help regulate hunger and control desire
According to the New York Times , eating foods with a high glycemic index, including most processed carbohydrates, can cause dramatic increase and decrease in the levels of blood sugar, which can stimulate hunger.
Since the keto diet is low in carbohydrates, “following it can stabilize blood sugar levels and therefore suppress appetite.”
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4- You can burn more fat during a workout
In an interview with Shape , famed personal trainer Ramsey Bergeron explained that doing cardio while following the keto diet can “help increase fat oxidation, save glycogen, produce less lactate, and use less oxygen.”
5- It can help improve polycystic ovary syndrome (PCOS) and fertility problems
“By avoiding insulin spikes while following a keto lifestyle, women with PCOS report a reversal of increased androgen hormones, specifically testosterone, which reduces PCOS symptoms and increases fertility,” explained dietitian Molly. Devine.
On the other hand, as published by The Huffington Post, there is very limited academic research from the last 3 years on the subject of conception (or fertility) and the ketogenic diet. A rat study showed that diet-induced obese rats had reduced reproductive capacities, and a high-fat diet reduced it further.
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However, a recent meta-analysis had promising results, with five of the six studies reviewed showing significant positive improvements in reproductive hormones after low-carbohydrate interventions. This review is far from conclusive, but suggests that more research should be done to determine the effects of low carb diets on fertility.
While there is little specific research on the keto diet and fertility, there have been many recent developments regarding keto and other fertility-related conditions.
6- It can improve the health of the skin
Acne and other skin problems are commonly due to underlying inflammation and insulin resistance, according to Massom. Because ketones, a liver-produced chemical that fuels a low-carb diet, are anti-inflammatory, “a diet that makes our bodies make ketones will help reduce inflammation and unwanted acne,” he said.
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7- It can improve your cholesterol
“The ketogenic diet has been associated with improved biomarkers such as HDL cholesterol and triglycerides compared to a low-fat diet. However, LDL cholesterol may increase and that may be of concern,” said dietitian Katey Davidson.
For its part, Healthline points out that there are cases in which a low carbohydrate diet can increase your cholesterol due to the amount of fat consumption. It is important when you give up a macronutrient, like carbohydrates, and balance others.
Meanwhile, Dr. Campos argued: “The ketogenic diet improves blood sugar control in patients with type 2 diabetes, at least in the short term. There is even more controversy when we consider the effect on cholesterol levels. Some studies show that some patients have an increase in cholesterol levels at first, only to see cholesterol drop a few months later. However, there is no long-term research looking at its effects over time on diabetes and high cholesterol. ”
Important considerations
“A ketogenic diet could be an interesting alternative to treat certain conditions, and can accelerate weight loss. But it is difficult to follow and can greatly increase the consumption of red meat and other fatty, processed and salty foods that are notoriously unhealthy, “says the Harvad professor.
“We also don’t know much about its long-term effects, probably because it’s so difficult to maintain that people can’t eat this way for a long time,” he adds.
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“It is also important to remember that” yo-yo diets “that lead to the rapid fluctuation of weight loss are associated with increased mortality,” writes Dr. Campos.
“Instead of participating in the next popular diet that would last only a few weeks or months (for most people that includes a ketogenic diet), try to adopt a change that is sustainable in the long term. A balanced and unprocessed diet rich in colorful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil and plenty of water seems to have the best evidence for a long, healthy and vibrant life, “Campos recommended. .
“What makes the difference in long-term weight loss is not manipulation of nutrient ratios, but calorie intake. Although obesity is a complex problem, a conventional diet, varied, balanced and pleasant, with an adequate proportion of proteins, fats and carbohydrates in the “right portion”, accompanied by physical exercise and techniques for coping with emotions and management of stress, it is still the healthiest way to lose weight, “says Dr. Monica Katz. “I have already stated that I consider every idea to be neutral, the problem is to turn it into a phobia and contaminate others with it. We are witnessing an unprecedented carbophobia ”.
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The question then is: how to lose weight? The answer is evident: at least not by excessively reducing calories and including the favorite every day in the right portion. Pleasure is not an extra, it is the axis of our decisions and even more when it comes to eating. Of course, the secret is to increase regular exercise and manage our emotions without using food, “Katz closed.
