The slimming magic of ketosis

As a result of this distribution of nutrients, glycogen reserves, a molecule that is our primary source of energy, remain virtually empty and the body is forced to look for alternative fuels. Then there is ketosis, a condition in which the body uses fat - of poor quality and less efficient, so you have to burn more - so that your muscles and brain need energy. The body becomes an efficient lipid burning machine, and the handles of love disappear at full speed. This process affects the name of the food. The term ketogenic, of course, is a shortened form of ketogenic, meaning "ketogenic" in English.

Great headlines so far. Now for fine print. Reducing carbohydrate intake, which is one of the most important nutrients, also limits the amount of vitamins, minerals and fiber. And the amount of nutrients such as calcium, vitamin D, selenium, magnesium, zinc and phosphorus is compromised. This is a consequence that should be taken into account, as nutrients fulfill functions such as maintaining healthy muscles, ensuring adequate hormonal fluids, maintaining the health of the immune system and heart, and maintaining proper kidney function. Do

Short-term symptoms of ketosis include constipation, headache, halitosis, muscle aches, diarrhea, general weakness, and skin rashes. Long-term health problems such as fatty liver (also called fatty liver disease), Hypoproteinemia (protein deficiency may occur. Concentration), the appearance of kidney stones and a deficiency of vitamins and minerals ", the expert points out. Therefore, many programs based on ketogenic diets include vitamin and mineral supplements to avoid unwanted side effects.

Also, once the person following the diet becomes a sculptor and decides to give it up, the effect of a terrible recovery is usually apparent. "Weight is maintained only if there is a change in eating habits that can be maintained over time. If not, sooner or later it will get better," says Gonzalez Prada. And while the Cato Diet is one of the fastest ways to lose weight, it is possible to achieve the same goal in a little longer time and achieve better results.

According to a meta-analysis that looked at how people on a low-carbohydrate diet gained weight compared to those on a low-fat diet, people on a ketogenic diet compared their peers by the age of six. I lost an average of 3.3 kg. After a month but a year, the differences did not become more prominent. In contrast, people who followed a low-fat diet improved their cholesterol levels after that time.

How long to lose 40 pounds on keto

Not enough scientific literature to think twice

Mayo Clinic endocrinologist Russell Wilder became one of the pioneers of the ketogenic diet when, in the early 1920's, he began using it to mimic the benefits of fasting for people with epilepsy. This change came in the 1950s, with the publication of an article in the New England Journal of Medicine on the effects of this diet on obese patients and when, in 1972, Dr. Robert Atkins raised the concept in his famous diet, " According to Sonia Panado, a nutritionist at the European Medical Institute for Obesity. The rest is the story of the Atkins Diet, the most famous and controversial practice of the last half century. The British government even ordered an investigation in 2004 as part of a measure to understand the rise in obesity in the country.

Recent studies aim to support the Cato Diet with new benefits for the body. For example, lowering blood glucose improves insulin sensitivity and blood pressure. However, "there is no scientific evidence after one year," Gonzalez Prada said. Others attribute the improvement in Alzheimer's disease to symptoms, but experts say there is not enough data to support this thesis, nor do those who argue that it is a type of cancer. The same is true of people who attribute the ability to stimulate the expression of inflammatory and antioxidant genes to ketones, chemical compounds that are produced by burning body fat. The latter is thought to provide anti-aging properties to the kato diet.

"These are promises that have been made in laboratory animal studies in humans without scientific evidence. Instead, what we do know is that ketonemia (an increase in ketones in the blood) during pregnancy is linked to a decrease in IQ in children." happens." González points to Prada.

And why do athletes come to ketosis?

In addition to the controversy over its effectiveness in losing weight, this diet has found refuge in some athletes. Because glycogen stores are very limited, there are trainers who recommend getting the body into the habit of pulling fat. This is an idea that circulates especially in events like endurance sports and marathons, to avoid stomach upset which can be caused by gels.

"When it comes to sports performance, a low-carbohydrate diet would not be my first option if what the athlete is looking for is a good result. Fat is a bad fuel and does not allow for performance improvement. Glycogen is concerned. Exhaustion during exercise ", responds Marcos Roída Córdoba, sports nutritionist at Real Foods.

Another is to use it as a tool during the test preparation months to teach the body to carbonate with fat, which is known as the search for metabolic resilience in nutrition terms. "In some training protocols, the availability of glycogen is reduced to increase the oxidation of fat as a source of energy. But it is a double-edged sword: if you train with too much or always too little glycogen available. Finding these adaptations at the metabolic level, then, will probably not achieve the same intensity or duration that would be achieved with a full deposit of this main substrate. And to win it (run faster or more kilometers) Prevents other adaptations necessary to make choices. "