The arrival of summer and the holidays pose a trouble for more than one: we intend to burn the love handles of all the year in a single month, which is quite complicated and has contraindications evident at the level of the health. However, there is a diet that seems especially effective for losing weight, and it is none other than the keto diet. At first glance, it looks like a copy of the Atkins diet, but a little more sophisticated. We’ll explain what it is.
What is the keto diet?
This type of diet, as we discussed earlier, is very similar to the Atkins diet, popularized by American cardiologist Robert C. Atkins in the early 1970s, and is one of the so-called Ketogenic diets. Its nutritional basis is to drastically limit carbohydrate intake, consuming only 5 to 20% of macronutrients through carbohydrates. On the contrary, the consumption of fats is very high, being 75% of the total of the food that we ingest through food.
What causes such carbohydrate restriction is for our body to enter a ketosis state, whereby the liver stops consuming glucose as a form of energy to replace it with that from fat. It makes sense, especially if we’re looking for drastic weight loss. It has been used clinically for many years, specifically in the area of epilepsy where it is used to help reduce seizures.
There is not enough evidence to show that the keto diet is harmful to the body. In fact, with their higher weight loss and associated reductions in inflammation in the body, there are a number of benefits, particularly for people with high blood glucose levels, fatty liver and significant amounts of weight to lose.
What do you eat on the keto diet?
A keto diet uses high-fat foods such as nuts, avocado, oils, fatty fish, and cheese to replace carbohydrates in the diet. For example, eggs and smoked salmon for breakfast, tuna salad with cheese for lunch and meat and avocado for dinner. There are no great options for fruit, vegetables, breads, pasta or rice, as carbohydrates need to be kept to a minimum.
What does science say about it?
According to a review by the Faculty of nutrition of the University of Morelia, “in general, both the ketogenic and non-ketogenic diet have similar effects on weight, as the losses obtained do not differ significantly between the two, being slightly higher in the ketogenic diets”, and concludes that “both the ketogenic and non-ketogenic diet are effective in weight loss, although there is no significant difference between the two with respect to this topic. For this reason, it was possible to attribute a greater influence to adherence to the food plan, than to the composition of the diet, on the effectiveness of weight loss.”
Other experts, such as Joaquín Pérez-Guisado, point out that at equal calories, ketogenic diets are more effective in weight loss: “this is because, from a physiological point of view, there is an association between plasma levels and urinary levels of ketones, in addition to the fact that acetone is characterized by being volatile and therefore partly eliminated through the breath. This would mean an energy loss through urinary elimination and ketone breath.