Thousands of people decide to start a diet and follow it without thinking about how harmful it can be to their health, especially if it is not recommended by a specialist. The problem with these diets is that even if they help you lose weight quickly, you gain weight again immediately once you start enjoying food again.
What is the ketogenic diet?
The ketogenic diet has the purpose of losing weight by eliminating the excess of fat and providing the person who carries out a physical and emotional well-being. Therefore, it is a nutritional alternative rich in proteins and fats that seeks to reduce significantly the intake of carbohydrates. The goal of the ketogenic diet is not to completely eliminate the consumption of carbohydrates, but to significantly reduce them so that, metabolically, the body can stimulate more the oxidation of fats, which leads to the formation of ketogenic bodies, the products that are part of the waste of fat. They are produced when the body, instead of using sugars (carbohydrates) to generate and store energy, uses fats.
This is usually a natural process for diabetics, because by not producing enough insulin to transport glucose, cells use fats as their energy source. The proportion of carbohydrates in a ketogenic diet includes values lower than 50% of total calories, which means that, if they are 2,000 kcal, they should be consumed daily and that represents 100%, in a ketogenic diet just between 500 and 1,000 kcal are those that are derived from the consumption of carbohydrates. In this type of diet, it’s necessary to consume almost exclusively red meats, sausages, fish, cheeses, eggs and various fats, with a minimum consumption of fruits and vegetables and being prohibited foods such as bread, pasta, rice, legumes, milk or sugar.
he most part of carbohydrates are identified as being biomolecules responsible for storing and obtaining energy. However, its excesive consumption can be the main cause of obesity. Carbohydrates are divided into two types: simple and complex. Nutritionally, it’s recommended to consume more simple carbohydrates than complex carbohydrates, since the former are composed of fructose (fruits) and galactose (dairy products and derivatives). In contrast, complex carbohydrates include lactose (the main component of dairy products) and maltose (which is found in beers and sucrose).
Dangers of the ketogenic diet
One of the most common dangers of the ketogenic diet is dyslipidemia, the increase of cholesterol and triglycerides. Another adverse effect of this diet is that it causes gastrointestinal disorders such as constipation and reflux, because the body is not able to absorb all the consumed fat. In addition, abdominal cramps and diarrhea are frequent.
Similarly, there is a deficiency of carnitine or vitamin B11 when it comes to losing weight with this type of diet, a nutrient that allows fatty acids to burn and reduces the risk of fatty deposits in the liver, such as, for example, with abuse in alcohol consumption. When consuming so much fat, the carnitine doesn’t have the capacity to act, reason why the excess of fat goes to the blood vessels and to the adipose tissues.
It’s important to take into account that if the body detects that it doesn’t have glucose (sugar) in the blood, something essential for the brain, muscles and the rest of the body to work, your body begins to carry out the process to acquire it from wherever it is possible, thus affecting your muscles and even the heart. In addition, other dangers of this diet is that it causes fatigue, muscle weakness, dizziness and confusion. In the same way, during the ketogenic diet of ketones it’s common to suffer constipation as a consequence of the scarce consumption of fiber, as well as bad breath or halitosis.
This diet to lose weight is not recommended for people with cardiovascular problems, or with liver and kidney problems, because in some cases it can generate the development of arrhythmias and hypertension, causing serious health risks. In addition, diets low in carbohydrates produce an increase in blood cholesterol levels, reinforcing the cardiovascular problems mentioned above. In the same way, it causes the mobilization of bone calcium, favoring the appearance of osteoporosis.