“Are you definitely a nutritionist?” Albina Komissarova on why the keto diet is dangerous

The keto diet is perhaps the most popular diet in existence today. It seems that this is a topic that every expert manages to discuss. But questions and debates about how effective and beneficial it is for the body still have not subsided, as is the case with intermittent fasting.

We like to debunk them more than the myths themselves. And for several years now on her blog – Albina Komissarova – a nutritionist who supports the idea of ​​​​nutrition without strict prohibitions helps us with this.

Albina is one of the few nutritionists whose advice is not limited to restrictions and whose diet is similar to that of an ordinary person. That’s why our department is named like this. In it, Albina will lure us to the side of proper nutrition, without prohibitions, but for pleasure. In the first place is the common myth that the keto diet is the most effective and harmless.

Albina Komissarova

What is the keto diet?

The ketogenic diet (low-carb, high-fat) is a low-carb, high-fat diet. In it, 75% of the diet is fat, 20% protein and 5% carbohydrates.

It was first introduced in 1921 by Dr. Wilder and was used to treat epilepsy in children when drug therapy was ineffective. The mechanism of action of the diet is as follows: with a sharp restriction of carbohydrates, alternative fuels are used – proteins and fats. As a result of the oxidation of fats, ketone bodies are formed that give us energy.

Why is the keto diet so popular?

First, unlike other nutritional principles, the ketogenic diet provides you with a satisfying and delicious diet. The diet may include bacon, avocado, eggs, butter on a daily basis.

Second, such a diet, like all strictly restrictive diets like Dukan, produces fast results. It would seem, what else does a person who has long dreamed of losing weight needs? But there is always a but.

The first major study in 2003 found no statistical difference in weight loss between people following a regular diet and a keto diet. Here are some conclusions scientists have drawn based on their analysis.

A 2013 systematic review in the European Journal of Clinical Nutrition found that the keto diet is likely unsafe due to reduced fiber intake and increased saturated fat intake. Low carbohydrate intake may increase the risk of cardiovascular disease.

A 2016 study published in the journal Practical Neurology found that a restricted keto diet can be an effective treatment for adult epilepsy when combined with other treatments.

In January 2020, the International Committee of Physicians recommended that low-carb diets, including the keto diet, be removed from dietary guidelines for Americans. Doctors have noted that such a diet increases the risk of heart disease.

A 2022 meta-analysis published in The Lancet Public Health found that low carbohydrate intake significantly increases the risk of death.

Numerous studies have been conducted in the last 10 years with highly conflicting results. This is also largely due to the fact that most people weed out during the testing process, as dieting isn’t easy.

Today we know one thing for sure: The keto diet is a strict restrictive diet that requires constant food and calorie counting, medical supervision (to check for indicators), and also works with eating behavior.

How does the keto diet affect the body?

Like any food restriction, the keto diet has side effects.

Clinic

– Lack of carbohydrates can lead to apathy, weakness, depression, constipation, bad breath.

– Nausea, vomiting, diarrhea due to the large amount of fat.

– Disruption of the course of GERD (gastroesophageal reflux disease).

Lab

– Dyslipidemia, high cholesterol.

– Increased uric acid levels.

– Kidney stones, decreased bone density.

In addition, this principle of nutrition has clear contraindications: pregnancy, lactation, old age and the presence of diabetes.