Keto diets and intermittent fasting are not very effective and have health consequences, warns Raquel Valenzuela Argüelles, nutritionist at the Directorate of Sports Medicine at UNAM, given the popularity they have recently acquired.
In the first place, said the specialist, “this type of diet has a surname: hyperproteic. Its base is the consumption of proteins in abundance, similar to the nutritional regimes that were known years ago; that is, they eat a diet rich in protein ”.
Another of its characteristics is that they are low in carbohydrates, which lead to an energy deficit if they are not consumed. “To have a well-nourished body, the first thing to cover is energy. If not, the body will make use of proteins but not only those that are consumed in food but also those that are in the muscles. Which is not adequate ”.
In addition, Valenzuela Argüelles continued, “these types of diets do not promote good eating habits, the long-term goal, because they are not carried for long periods. They are diets that can promote weight loss but you do not lose fat, but fluids, muscle mass or lean tissue ”.
Health consequences
This process contrasts with the principle of the search for health. “Because protein is consumed in excess (meat, eggs, milk, etc.), it can cause the uric acid, cholesterol and triglycerides to increase in the organisms. Another unhealthy aspect ”.
In the long term, the specialist added, “diets such as keto cause an effect similar to that experienced by a diabetic person who lacks the necessary glucose to carry the cells. In the case of the diets in question, since there are no carbohydrates, there is also no glucose to carry into the cells. This creates an effect on metabolism called ketosis whereby the body produces acetone and its derivative compounds. "
Intermittent fasting
As for intermittent fasting, the nutritionist stressed that her cover letter is to detoxify the body. They are made on time, for example. One consists of fasting 16 hours and consuming food the next 8 to complete 24 hours a day.
“Although it is said that fasts are beneficial because they detoxify, the human organism starts up mechanisms because it is being subjected to a state of stress. The reaction consists of protecting itself since, lacking the necessary fuel, and continuing with daily activities that require energy that are not obtained from food, the body begins to burn muscle mass and produce substances with more harmful effects on health than beneficial ones. ”.
Valenzuela Argüelles, who is in charge of the morpho-functional evaluation of university athletes who attend the Sports Medicine instance, indicates that the axis of these popular diets is to eat less; that is to say, they are low-energy diets and prolonged fasting, which makes the body lower metabolism.
“In other words, if you don't consume what you spend, what the body does is consume muscle mass. With such low-energy diets, it is not possible to lower fat from adipose tissue, an ideal goal for health. Hence, neither of the two diet proposals is suitable. There are similar diets in which only one food is consumed that can be harmful to health with other organic alterations. "
Unsustainable diets
In short, indicated the nutritionist, intermittent fasting and the keto diet are not sustainable; that is, they do not serve the purpose of creating good eating habits. Furthermore, when it comes to cost benefit, it is also important to anticipate the rebound effect.
Regarding the risk of decompensation, the nutritionist assured that one of the effects of the keto diet is to lose muscle and fluids, increase uric acid, cholesterol and triglycerides in the blood. As for intermittent fasting, it produces toxic substances and triggers chemical reactions that are not otherwise present in the body.
Diets must be personalized
Finally, the specialist recommended looking for a diet that promotes healthy eating habits, that is sustainable and balanced; that is, it contains all the nutrients in the amounts that each person requires. “The best thing is to refrain from searching magazines for food suggestions. The safest thing is to consult a specialist who indicates an individualized diet since what is useful to one person does not work in another. It must be calculated according to the needs of each individual. Therein lies another of the flaws of the keto diet and intermittent fasting: they are widespread.
“These suggestions do not take into account the state of health (if a person is diabetic, hypertensive, or suffers from some alteration, such as metabolic syndrome). If a person follows a strange diet, it can aggravate their health. You have to remember that people have their own characteristics ”.
The diet must be individualized; also, combine with exercise. This way there will be better results. The person will feel better, he will not be so strict and he will be more comfortable, he insisted.
“The specialist knows that the main objective is to lower the fat of the adipose tissue; not just lose weight for vanity. Health is sought; therefore, dietary treatment and exercise will always have to go hand in hand ", concluded Valenzuela Argüelles.
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