In the first topic, we already discussed about Ketogenic Hysteria VS The Only Truth
However, before we start discussing again Keto diet, we need to agree on some basic issues such as the following:
If we are talking about a scientific topic in an assertive form, we must have high-reliability scientific facts and evidence to prove it.
“Recommendation” is different and “research” is different. Recommendations based on one or even two studies do not change; We must also agree that content “healthy” is one thing and “effective” is another. You will lose weight effectively if, for example, you eat only 3 pieces of snail shells, once a day, with 500 g of dead salamander with a dried tail, and you will overcome hirsutism very effectively with chemotherapy. And what then? Is Salamander Tail Healthy or Chemotherapy for hirsutism? (The question is rhetorical)
All I want to say is no one cares about our personal experience/opinion unless it is based on objective facts and reliable statistics. Expert opinion is the lowest level of reliability in medicine.
And the last point of agreement: healthy eating, obesity, its problems, risks, and methods of elimination are studied by science, specifically medicine, its various fields (sports medicine, dietetics, gastroenterology, bariatrics, endocrinology, etc.).
Those who can not (or do not) agree with these (above-mentioned) elementary topics you can quit to read the blog, this text is not for you, (you will lose a lot of nerves, but at the same time you can lose weight before you get to the bottom). So keep drinking the buttery coffee and search for keto ratio on keto-friendly WiFi, thank you for your attention and goodbye here.
Welcome to the rest! What is happening now?…
Let’s start all over again. In the beginning, there was nothing. And the earth was without form and void, and darkness was upon the face of the deep.
Or let’s not start from so far away.
Because very often (if not always) we encounter simple interpretations, I think, it is better to define the problem of the keto diet:
1 – Keto diet is presented as a healthy lifestyle and routine, in the absence of any evidence of this, neither theoretical nor clinical studies;
2 – Keto diet is followed by all, regardless of the degree of obesity, in slightly gained weight, they see a simple solution in the rapid weight loss obtained in a short time;
3 – They say that in the long run keto diet is safe, when there are no facts and recommendations to prove it;
4 – When you ask for a recommendation, they will show you the research;
5 – Mostly, they offer researches with positive results when doing its advertising.
So I will try to show you the other side, let’s start with the story.
About the history of keto (and not only) diet:
But has time passed since then? Definitely yes!
Meanwhile, medicine has evolved, we have received effective anticonvulsant drugs and in the modern era, there is no need to use similar strict and stressful diets, like the ketogenic diet.
Given the severe limitations and its side effects, it is rarely prescribed, especially in children, and even in specific cases, such as drug-resistant epilepsy, under the supervision of a dietitian and neurologist who has experience and knowledge in this therapy.
And then the story of the keto diet continued as it usually does – you can remember different hysteria about diets or some supposedly healthy products, immunostimulants or the ideal powder for weight loss, remember the waves of their popularization and history, the point is the same everywhere, and eventually it has become a network marketing business.
The same thing happened with Keto:
In the late nineties, the son of Hollywood producer Jim Abrahams was diagnosed with severe epilepsy, which was controlled by ketogenic diet therapy, then they set up a foundation, which has grown into ketogenic diet therapies, then they made shows, made a film about the ketogenic diet starring Meryl Streep, and finally around 2010 it became a fashionable diet in the population for weight loss.
In short, the trend toward using the ketogenic diet as a “healthy lifestyle” for behavior and weight loss is a relatively new concept that began with drug-resistant epilepsy.
What is ketosis:
If a person is starving for a short time, the level of glucose (or basic fuel) in the blood is maintained through glycogen (a form of glucose stored in the body) when it is broken down into glucose. And if the hunger is not short, but long, here already begins, serious changes, metabolic changes (survival mechanism, plan “B”, because the body has lost its main source of energy).
Simply put, the body uses ketones in the liver as a source of energy instead of glucose, which is obtained as a result of “burning” fat, ie the fat in the supply is used for survival. This process may be accompanied by weakness, headache, nausea, dehydration, dizziness, irritability, the smell of acetone in the mouth.
It should also be noted that ketones are also produced in the normal state and it provides only 2 – 6% of the total energy.
What studies show:
It is actually unclear what effect a ketogenic diet can have in the long run. There are studies that highlight its risks, and there are also studies that emphasize that it can be safely used in the short term.
Despite numerous studies proving the benefits of a ketogenic diet for the treatment of metabolic disorders, there is an active debate about the mechanisms that contribute to weight loss and how safe it is to limit carbohydrates in the diet for a long time and, most importantly, to use it in clinical practice. , To study the use/non-use of the ketogenic diet in various metabolic disorders and to assess the risks and benefits, and not to achieve a short-term goal for the beach or to declare a healthy lifestyle, as the “Keto Gurus” often tell us.
It is difficult because there is a radical change in the diet and there is also a switch to a radically different regime, which is very limited. After stopping the diet, there is a risk of gaining weight again. There is no one specific strict regimen that will suit everyone, the main difficulty is its long maintenance, as evidenced by a 2009 study published in the New England Journal of Medicine and found that healthy and easy-to-maintain diets were most effective, regardless of ratio composition. That is why there are no strictly restrictive diets in the healthy lifestyle recommendations.
About 40% of daily activity takes place unknowingly, let alone at the habit level, so any change in eating habits is better to be healthy, balanced, and easily accomplished, to easily get into the habit and be persistent. “Sitting on a diet”, especially restrictive diets do not give this luxury, it means constant thinking and monitoring around “what to eat” and is therefore difficult to do.
In 2018, the BBC published a list of 5 diets associated with celebrities in the health section, based on the British Dietetic Association, that you should avoid. One was the ketogenic diet, as it may be effective for a short period of time, however, due to poor nutrition and strict restrictions, it is difficult to maintain and there are also risks of adverse health effects.
A 2018 systematic review by the University of Glasgow raised suspicions of potential ketogenic risks such as encephalopathy, optic nerve neuropathy, and anxiety disorders. On the UK National Health Service website, we can find explanations and risks associated with low carb diets such as malnutrition.
Interestingly, the prospective cohort study and meta-analysis published in The Lancet examined 15,428 adult studies and an additional 7 multinational prospective studies.
The increase in mortality was associated with both low and high carbohydrate intake. Mortality increased when carbohydrates were replaced by animal fats and proteins, while mortality decreased when replaced by plant foods.
The same results were shown by a meta-analysis that reviewed the carbohydrate intake regimes of 432,000 people in 20 countries and showed that where low-carbohydrate diets were replaced with animal fats and proteins, the risk of mortality was increased in those groups.
And where carbohydrates were replaced by vegetable fats and proteins – on the contrary, the risks of mortality were reduced.
In 2020, The American Journal of Medicine published a review of a working group from various departments of Emory and the University of California Evaluating the Impact of Emerging Diets on the Prevention of Cardiovascular Disease, which discusses many things, but let’s look at the keto diet. It explains and describes that with obesity keto diet has only a short-term effect, in cases of dyslipidemia either the result is short-lived or kept worsening and ultimately it is unclear the long-term consequences and also whether keto diet actually protects against cardiovascular disease.
In short, these studies where the emphasis is on risks, to list them all, I can not stop until the next year and now let’s move on to another very interesting topic.
In the next topic, I am going to discuss the
arguments you hear from people with keto-philic attitudes in favor of keto diet, be it on social media, TV, comments, YouTube, or anything else.
To be continued…
Author Archil Marshania
Translated by Carol Davies