The KETO diet has been rated the worst to be undertaken this year by experts.
Its premise is to reduce carbohydrates to the equivalent of about one banana a day in order to lose weight.
People who use keto do not eat basic foods such as bread, pasta, potatoes or rice. Things like cakes, pastries, cookies and popcorn are a big no-no.
Instead, the ketogenic diet It is made up of healthy fats and proteins, the other two main food groups along with carbohydrates.
For example, a dinner can be an avocado chicken salad with low-carb vegetables, such as spinach.
It puts the body in a state where it depends on fat to use it for energy, called “ketosis,” which occurs during hunger or fasting.
While it can cause a person to lose weight, there is little evidence that this is due to reduced carbohydrates, rather than just eating healthier or fewer calories.
There are a number of harms associated with diet, one of them is the so-called “keto flu”.
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US News classified 40 diets based on the input of a panel of experts in diet, nutrition and health to give “the best of 2022”.
While the Mediterranean diet ranks number one, the ketogenic diet is listed as number 38. Only the Dukan diet and the GAPS diet are considered worse.
WHY IS KETO “PAIN”?
Experts gave it a 2 out of 5 rating and rated it low in almost every category except short-term weight loss results.
Low carb diet is generally a fast and effective weight loss strategy. But while this may seem desirable, experts warn that its effectiveness in the diet in the short term does not mean that it is a good idea.
“This diet is fundamentally at odds with everything we know about long-term health,” one expert said.
Another said, “Any diet that recommends bacon snacking can’t be taken seriously as a health-promoting form of food.”
Another noted that the keto diet is “nutritionally unbalanced and is likely to be difficult for most people to maintain in the long term, which means that any weight loss will likely be recovered.”
Any diet that is difficult to follow is unlikely to yield long-term results unless you seriously believe that you can reduce the carbohydrates in your diet forever.
This would be considered “dangerous” by some panel experts.
Carbohydrates are a source of fiber that has been shown to reduce the risk of bowel cancer and other diseases.
Ironically, fiber is also considered useful for weight loss because it keeps the gut moving and gives a feeling of fullness after eating.
Potato skins, wholemeal bread and breakfast cereals, brown rice and wholemeal pasta are good sources of this type of fiber.
Carbohydrates also have key nutrients such as calcium, B vitamins and iron.
Many fruits and vegetables are considered too high in carbohydrates to fit the keto diet, such as apples, bananas, carrots and potatoes.
But it’s a good idea to keep your diet as varied as possible, or “eat the rainbow,” as experts say.
With foods that include beans, whole grains, and some vegetables banned from the keto diet, people could be losing some of the healthiest foods tested.
WHAT IS KETO FLU?
One of the most immediate harms of the keto diet is the “keto flu” that some suffer from.
Marcelo Campos MD, a clinical assistant professor at Tufts University School of Medicine, wrote for Hello Harvard: “The so – called ketogenic flu is a group of symptoms that can appear two to seven days after starting a ketogenic diet.
“Headache, foggy brain, fatigue, irritability, nausea, difficulty sleeping and constipation are just some of the symptoms of this disease.”
Many people who start eating ketologically may report symptoms of bad breath (“keto breath”), weakness, low concentration, and sugar cravings.
There are also reports of “ceto crot “- when the pH balance of the vagina is disturbed, causing an abnormal odor.
There is very little research on keto flu, and if it really exists, except one poll published in 2020.
He found that symptoms peaked during the first week of testing for keto and subsided after four weeks.
Dr. Campos said the causes of keto flu are not currently known.
He wrote: “Well, we really don’t know why some people feel so bad after this change in diet. Is it related to a detoxification factor?
“Is it due to a carbohydrate withdrawal? Is there an immune reaction? Or is it the result of a change in the gut microbiome?
“Whatever the reason, it seems that the symptoms attributed to the keto flu can happen, not to everyone, but to some people, after” cleansing “their diet.
“These symptoms may not even be unique to the ketogenic diet; some of my patients describe similar symptoms after reducing processed foods or deciding to follow an elimination or anti-inflammatory diet.”
If you choose to try the keto diet, you could go slowly instead of jumping straight to carbohydrate removal.
Example of a ketographic diet meal plan
- TO HAVE BREAKFAST: 2 eggs, half an avocado and 1-2 tablespoons of olive oil
- 2 eggs with 4 strips of bacon and grilled tomatoes
- Egg omelette, tomato, basil and goat cheese
- Sugar-free yogurt with natural peanut butter, cocoa powder and stevia.
- LUNCH: Baked chicken served with fried bacon, grated lettuce and grated Parmesan cheese
- Fried salmon served with broccoli, butter and grated cheddar cheese
- Grilled aubergine, zucchini, black olives, almonds, green leaves, lemon juice and cheddar cheese – seasoned with olive oil.
- DINNER: Rib fillet served with 2 cups of spinach, wilted with coconut oil and a handful of macadamia nuts
- Bowl of chicken fajita with onion, green peppers, lettuce, Mexican cheese, half avocado, cherry tomatoes and sour cream
- White fish served with egg and spinach, wilted with coconut oil
- Chicken stuffed with pesto and cream cheese, served with vegetables grown on the ground
- Breadless burger served with bacon, egg and cheese