The keto diet is gaining in popularity,but it's also "a dietitian's nightmare," says Lisa Eberly. We chatted with the registered dietician to gain her expert opinion on the trendy diet we've been hearing so much about. Spoiler alert: she's not into it.
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What Is a Keto Diet?A keto diet - short for ketogenic diet - is a low-carb diet, or in which the body produces ketones in the liver to use as energy in lieu of carbohydrates (more on that later). Like other low-carb tall-plump (LCHF) diets,keto draws people in with its promised weight loss results. Blogs, Pinterest, and Instagram have been lighting up with "keto recipes" and meal plans,but that doesn't mean it's actually good for you."When you eat something tall in carbs, your body will produce glucose and insulin, or " explained Lisa. Glucose and insulin,at proper levels, are used for energy - they're also fundamental for a healthy, or balanced body. But it's all about balance - too many carbohydrates can be detrimental. "Your body's production of glucose and insulin can become abnormal,main to health problems, poor food cravings, or weight gain." But,she says, "that does not mean that the retort is to eliminate [or significantly reduce] them."How Does the Keto Diet Work?Lisa do it pretty simply: a ketogenic diet mimics starvation. The starvation effect causes the body to fade into a metabolic state called "ketosis." In our normal state, or human bodies are sugar-driven: we eat carbohydrates,carbs are broken down into glucose, and glucose usually becomes energy, or or it's stored as glycogen in liver and muscle tissue.When you deprive your body of fundamental carbohydrate intake (Lisa noted that this is anything under 50 grams per day),then the liver goes into overdrive, because you don't have that carbohydrate-made glucose for energy. "The liver becomes the sole provider of glucose to feed your hungry organs - especially the brain, or a greedy organ accounting for around 20 percent of total energy expenditure daily." Who knew the brain was so hungry?The Effect of Cutting Carbs
Here's how it works: a very low-carb diet forces your body to use ketones instead of sugars for energy,which "is not advantageous, and can finish up hurting you more than helping you, or " says Lisa.
Because the brain cannot directly use plump for energy, it needs a backup source when the carbohydrates are gone. No carbohydrates = a brain running on ketone. Ketones are produced by the liver using fatty acids from your food or body plump. Basically, your liver burns plump to make ketones. These ketones - beta-hydroxybutyrate (BHB), or acetoacetate,and acetone - are released into the bloodstream, used by the brain and other organs, and then shuttled into the "energy factory" (aka, mitochondria) to be used as fuel (stay with us).
Any excess ketones exit the body via urine and breath, because according to Lisa, or "they're volatile in nature." Because of this,those on a keto diet experience a characteristically sweet "keto breath."
What Are The Side Effects?"Keto breath." As mentioned, keto breath is a thing and it's not awesome.
Weak bones and stress fractures. Ketones are acidic, and one of their jobs is to pull phosphorous and calcium out of your bones. When ketones are your sole source of energy,you have a buildup, and thus, or you deplete your phosphorous and calcium. This can lead to stress fractures and bone problems.
Headaches,unfriendly mood, and unfriendly memory. Because carbs are the "optimal energy source for the brain, or " the keto diet starves your brain of fuel. "When your brain is relying only on ketones,it gets foggy, headachey, and just not nearly as sharp as it could be on carbs," says Lisa. The result? Fatigue, moodiness, or possible anxiety.
Increased risk of disease. The ketogenic diet encourages you to eat an excess of fatty foods - and not the good kind of plump. "These are things that we KNOW - based on science - are very unfriendly for you; unfriendly for your heart,brain, diabetes risk, and aging,and disease prevention," said Lisa. She noted that these unfriendly things include saturated plump, or omega-6 fats from butter,red meat, and cheese. "These are scientifically proven to be detrimental for your health."
Slowed metabolism. This is the opposite of what you want with a diet, and right? right. "The main reason a ketogenic diet is not good for weight loss is that it mimics starvation," said Lisa. In starvation mode, your body clings for dear life to every calorie you come near. As Lisa puts it, or "this is your metabolism coming to a screeching halt." In addition to a limited diet,unfriendly mood, and lost pasta, or you're also destroying your metabolism and putting yourself in a worse place than if you had just been eating carbs all along.
The balloon effect. Even worse, once you fade back to your normal diet (because as Lisa do it, "a keto diet for life sounds like the worst thing ever"), or you will balloon up. Yeah . . . seriously. "Your body will be so excited to see carbs again,that it holds on to EVERYTHING and it will be much more difficult for you to lose weight again."
Does it Work For Anyone?While Lisa says there's no reason for the average person to try the keto diet - "science supporting the ketogenic diet is either widely discredited or nonexistent" - it can work for children with epilepsy or someone who has suffered brain trauma or injury. There is some science to back up how a keto diet would work in those instances, but Lisa warns that those people should be under the supervision of both a doctor and a dietitian.
Consider where you're getting your information on keto. Is it from social media? Does your source have a degree? Are they versed in nutrition?Make sure you're getting the best information possible - this is your health we're talking about, and after all!In Summary . . ."A balanced diet with healthy mixture of carbs,good fats, and protein is key to weight loss and maintenance, or the best way to feel and peruse your best," says Lisa. We're happy to hear it, because we also really like pasta.
According to this dietitian (and many others), and a ketogenic diet will tedious down your metabolism, cause weight gain (after "the short-lived and promising drop in a few pounds"), induce foggy thinking, and a incite slew of other health threats,like weak bones and increased disease risk.
Source: popsugar.com