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 follow a religious diet.
Nowadays, KETO has become more than just a diet, it’s a way of life. Many restaurants offer extensive keto options in their menus, with Skinnys Bar and Grill in Bondi being the first Australian KETO CAFE! Everything on their menu is low in carbohydrates, gluten-free and sugar-free. Sounds good, right?
Before you get in your car and throw the crazy thing at Bondi to get a carb-free cheeseburger, let’s see if KETO advertising goes against science.
So what is KETO? KETO means ketogenic. The ketogenic diet involves consuming as few carbohydrates as possible, so the body is forced to enter a condition called “ketosis”. In essence, this means that it burns the body fat stores and not carbohydrates one consumes daily.
Dr. Marcelo Campos of Harvard Medical School explains it: “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 (tit is called ketosis).
“Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbs again. The transition from the use of circulating glucose to the breakdown of stored fat as an energy source usually occurs in two to four days of eating less than 20 to 50 grams of carbohydrates per day.
“Keep in mind that this is a highly individualized process and some people need a more limited diet to start producing enough ketones.
“Because there are no carbohydrates, the ketogenic diet is rich in protein and fat. It usually includes a lot of meat, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds and fibrous vegetables.
Because it is so restrictive, it is really difficult to trace in the long run. Carbohydrates typically 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-fat fats from processed foods, with very few fruits and vegetables. Patients with kidney disease should be careful, as this diet can worsen their condition.
“In addition, some patients may feel slightly tired at first, while some may have bad breath, nausea, vomiting, constipation and sleep problems.”
Despite the recent buzz, the ketogenic diet is nothing new. It has been used in medicine for almost 100 years for treatment drug-resistant epilepsy, especially in children.
In the 1970s, Dr. Atkins promoted his very low-carb weight loss diet, which began with a lot strict a two-week ketogenic phasee. This is where the KETO craze began and over the years other fashion diets have included a similar approach to weight loss.
Now that we know what a ketogenic diet involves, let’s look at how safe it is to follow people.
According to Dr. Campos, “We have solid evidence that the ketogenic diet reduces seizures in children, sometimes as effectively as drugs. Because of these neuroprotective effects, questions have been raised about the possible benefits of 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 the recommendation of ketosis for the treatment of these conditions. “
According to Jimmy Moore, the world’s leading low-carb blogger and podcaster, author of Keto Clarity, the ketogenic diet appears to be quite helpful in effectively treating a number of other health conditions, including metabolic syndrome, polycystic ovary syndrome (PCOS), irritable bowel syndrome (IBS), heartburn (GERD), non-alcoholic fatty liver disease (NAFLD), type 2 diabetes, obesity and cardiovascular disease.
On the issue of type 2 diabetes, Halle Berry began speaking in support of the keto diet in 2017. She explained in a statement to Live with Kelly and Ryan that she is a good candidate for the diet because she is diabetic.
Hole also talks to People for KETO. “I eat healthy fats all day, avocado, oil, coconut oil and I use butter, but I don’t have sugar. So when your body is trained to burn fat, it is constantly in fat burning mode – that’s the secret, “she said.
The ketogenic diet has also been shown to improve blood sugar control in patients with type 2 diabetes, at least in the short term. However, there is much controversy when doctors have looked at the effects of KETO on cholesterol levels.
Several studies have shown that some patients have an increase in cholesterol levels in the beginning, only to observe a decrease in cholesterol. a few months later. There is, however there are no long-term studies analyzing its effects over time on diabetes and high cholesterol, at least from now on.
Go back to Mrs. Bond for a minute. Berry is just one of many celebrities who swear by the KETO diet to help them fight health in a natural way, and others who swear by the diet to stay lean and slim.
Weight loss seems to be the main reason many people use a ketogenic diet. Previous research has shown good evidence for faster weight loss when patients switch to a ketogenic or very low-carbohydrate diet compared to participants in a more traditional low-fat diet or even a Mediterranean diet.
However, this difference in weight loss seems to disappear over time, as KETO’s lifestyle is difficult to maintain in the long run. And here we reached the crossroads.
If you want to lose weight, the fastest way to lose weight is often taken without considering the long-term effects or any advice from a doctor or nutritionist about “proper nutrition.”
It is often promised that KETO will “lose weight faster”, as low-carb diets are known for rapid fat loss. The person often loses a significant amount of weight with KETO, after which he returns to his “normal” diet. The weight slowly returns and then we start dieting again; usually even more limited than the first time. It is often much harder to lose a second time on a diet, and every time we severely limit our bodies, our metabolism is under great stress. This process is called a yo-yo diet and can be harmful in the long run.
Studies show that most people who participate in the KETO diet end up gaining weight back faster than those who follow other restrictive diets. Why so? First, metabolic needs are largely based on body composition. Muscle uses more energy than fat, so higher muscle mass means higher caloric needs.
Leading nutritionist and nutritionist Emily Baum explains the KETO yo-yo diet as follows:
“Rapid weight loss often means losing muscle mass, not just fat loss. Most, if not ALL, Fad diets are usually unstable, so when the “diet is over”, your body composition is completely different from before. You already have less muscle, which means you now need to consume fewer calories than before the diet to maintain your new weight. Then people resume their “normal” diet and gain weight very quickly. This leads people to blame “carbohydrates” or any group of food to eliminate. In fact, you have changed your body composition, thus changing your caloric needs. This is where KETO can potentially become dangerous.
So, is eliminating carbohydrates key?
The KETO diet appears to be unsustainable in the long run; therefore, there are no long-term studies to support a keto diet that is ‘healthy’, in particular to reduce or reduce morbidity.
So what can we take away from all this?
If you do not have a pre-existing health condition (mentioned above) or have not been advised to eat KETO by a doctor, specialist or nutritionist, perhaps following a traditional Mediterranean diet is the answer to optimal health, longevity and weight loss, which remains excluded.
This diet combines a good combination of healthy fats and healthy, complex carbohydrates. By including a larger group of foods, this ensures that your appetite is kept aside, all the while getting all the nutrients you need to feel full and happy.
So what are you waiting for! Let’s get to cooking these gemista (stuffed capsicum) and roast lamb with Greek salad. Happy healthy consumption of carbohydrates!