THE KETO diet has been ranked by experts as the worst diet to follow this year.
Its premise is to cut carbohydrates down to the equivalent of about a banana a day for weight loss.
People on keto don’t eat staples like bread, pasta, potatoes, or rice. Things like cakes, pastries, cookies, and popcorn are a must-see.
Instead, keto diet is made up of healthy fats and protein – two other major food groups along with carbs.
For example, dinner could be avocado chicken salad with low-carb vegetables, like spinach.
It puts the body into a state that relies on fat to use for energy, known as “ketosis,” which occurs during starvation or fasting.
While it may cause a person to lose weight, there isn’t much evidence that this is due to cutting carbs, as opposed to just eating healthier or fewer calories.
Have some Harm related to the diet, one of them is called the “keto flu”.
US News rated 40 diets based on input from a panel of diet, nutrition and health experts to come up with the “best of 2022”.
While the Mediterranean diet took the number one spot, the keto diet was listed as number 38. Only the Dukan diet and the GAPS diet were considered worse.
WHY “BAD” KETO?
Experts gave it a score of 2 out of 5 and ranked it last in almost every category except for short-term weight loss results.
Low-carb plans are often a quick and effective weight loss strategy. But while this sounds desirable, experts warn its effectiveness in the short-term diet doesn’t mean it’s a good idea.
“This diet is fundamentally at odds with everything we know about long-term health,” said one expert.
Another said: “Any diet that recommends snacking on bacon can’t be considered a health-promoting way of eating.”
Another pointed out that the keto diet is “nutritionally unbalanced and hard for most people to stick with long-term, meaning any weight loss is likely to come back.” .”
Any diet that’s hard to follow is unlikely to produce lasting results – unless you truly believe you can cut carbs from your diet forever.
This would be deemed “dangerous” by some experts on the panel.
Carbohydrates are a source of fiber that have been shown to reduce the risk of bowel cancer and other diseases.
Ironically, fiber is also considered helpful for weight loss because it keeps the intestines active and provides a feeling of fullness after eating.
Potato skins, whole-grain breads and breakfast cereals, brown rice, and whole-wheat pasta are all good sources of fiber.
Carbs also have important nutrients like calcium, B vitamins, and iron.
Many fruits and vegetables are considered too high in carbs to fit into the keto diet, including apples, bananas, carrots, and potatoes.
But it’s better to keep your diet as varied as possible, aka “eating the rainbow,” as the experts say.
With foods including beans, whole grains, and some vegetables banned on the keto diet, people may be missing out on some of the healthiest proven foods.
WHAT IS KETO FLU?
One of the most immediate effects of the keto diet is the “keto flu” that some people experience.
Marcelo Campos MD, an assistant clinical professor at Tufts University School of Medicine, wrote for Harvard Health: “The so-called keto flu is a group of symptoms that can appear two to seven days after starting a ketogenic diet.
“Headaches, brain fog, fatigue, irritability, nausea, trouble sleeping, and constipation are just some of the symptoms of this condition.”
Many people who begin the keto diet may report symptoms of bad breath (“keto breath”), weakness, poor concentration, and sugar cravings.
There are also reports of “keto crotch” – when the pH balance of the vagina is thrown off, causing an unusual odor.
There is very little research on the keto flu, and if it does exist, except for one survey published in 2020.
It found that symptoms peaked during the first week of trying keto and subsided after four weeks.
Campos says the cause of the keto flu is still unknown.
He wrote: “Well, we really don’t know why some people feel so bad after this dietary change. Is it related to the detoxification factor?
“Is it due to carb withdrawal? Is there an immune response? Or is this the result of a change in the gut microbiome?
“Whatever the reason, it seems likely that symptoms attributed to the keto flu can occur, not to everyone but to some, after ‘cleaning up’ their diet.
“These symptoms may not even be unique to the ketogenic diet; Several of my patients describe similar symptoms after they cut back on processed foods, or decide to follow an exclusion or anti-inflammatory diet. “
If you choose to try the keto diet, it’s easy to start slowly instead of starting to eliminate carbs right away.
Example of a keto diet meal plan
- BREAKFAST: 2 eggs, half an avocado and 1-2 tablespoons olive oil
- 2 eggs with 4 bacon and grilled tomatoes
- Eggs, tomatoes, basil and goat cheese omelette
- Unsweetened yogurt with natural peanut butter, cocoa powder and stevia.
- LUNCH: Grilled chicken served with fried bacon, shredded lettuce and grated Parmesan
- Fried salmon with broccoli, avocado and grated cheddar cheese
- Baked aubergine, pastry, black olives, almonds, greens, lemonade and cheddar cheese – topped with olive oil.
- DINNER: Beef rib eye steak served with 2 cups of spinach, marinated in coconut oil and some macadamia nuts
- Bowl of chicken fajita served with onion, green pepper, lettuce, Mexican cheese, half an avocado, cherry tomato and sour cream
- White fish served with eggs and spinach, brewed in coconut oil
- Chicken stuffed with pesto and cream cheese, served with ground-grown vegetables
- Burgers served with bacon, eggs and cheese
https://www.the-sun.com/health/4431587/keto-diet-ranked-worst-experts-what-keto-flu/ The Keto Diet Rated Worst by Experts