Low-Carb Diets: Pros and Cons of Eliminating Carbs, Featuring Keto, Dukan, and Carnivore Diets
The pursuit of the perfect body often leads folks to hop on various diets, especially during spring and the approaching summer season. Popular diets spread like wildfire, such as the keto, Dukan, and carnivore diets. However, they're not always the "magic pills" people hope for.
Let's break it down.
The Keto Diet: Almost No Carbs, Lots of Fat
The gist: nearly completely eliminating carbs – no grains, bread, fruits, sugary foods, etc. A sharp increase in fat and protein intake (fatty meats and fish, oils, etc.). Although the keto diet helped manage epilepsy symptoms in the 20s, it's questionable whether it's safe for everyone else, according to nutrition experts.
The downside:
- Risk of increased cholesterol levels, potentially leading to heart and vascular diseases.
- Decreased thyroid hormone (T3), slowing metabolism.
- Worse gut microbiota, potentially increasing future gastrointestinal diseases.
- Increased risk of kidney disease and stone formation.
- Blood levels of ketone bodies (intermediate metabolism products) may cause body odor and other side effects.
- Potential amenorrhea (absence of menstrual periods) in women.
In short, while the ketogenic diet may work well for those with epilepsy or type II diabetics under medical supervision, it presents too many hidden dangers for the average person, consult a specialist before diving in headfirst.
The Dukan Diet: Almost No Fat, Almost No Carbs
It gained popularity after Pierre Dukan published "I Can't Lose Weight". The diet involves high protein and almost no carbs - lots of poultry, fish, eggs, and meat. Fruits, grains, and sweets are off the menu. Unfortunately, just like with the keto diet, the risks outweigh the benefits of this eating style, according to dietitians.
The downside:
- High protein diets are a significant stress on the body, increasing workload on the excretory system and liver, raising the risk of kidney stone formation.
- Decreased sex hormones, potentially causing a loss of sexual desire.
In 2013, Dukan was disbarred and fined €6,000 for promoting a potentially harmful eating style while violating medical ethics.
The Carnivore Diet: Predator's Diet
The essence: minimizing or eliminating plant-based foods. The most extreme of all high-protein diets, consisting primarily of meat, fish, eggs, and certain animal products.
Dietitians argue that humans are omnivores, not exclusively carnivores, and that excessive red meat consumption increases the risk of colon cancer and disrupts intestinal flora. A lack of fiber can lead to a range of diseases, and deficiencies in minerals and phytochemicals found in plants can impact overall health negatively.
Three major downsides of any restrictive diet:
- Strict boundaries.
- Yo-yo effect – Weight loss achieved through restriction doesn't last.
- Failing to address underlying causes of excess weight, potentially worsening health issues.
In conclusion, relying on quick-fix diets with restricted food groups may provide short-term results, but they often come with negative consequences and should be approached with caution. A balanced diet and lifestyle offer the most sustainable path to long-term weight management, emotional well-being, and overall health.
The keto diet, often popular for weight loss, was previously used to manage epilepsy, but its safety for general population is debated, as experts raise concerns about increased cholesterol levels, potential heart diseases, decreased thyroid hormone, changes in gut microbiota, increased kidney disease risk, and side effects from ketone body accumulation. The Dukan diet, promoting high protein and low carbs, gained popularity but was eventually debunked due to potential health risks such as kidney stone formation and decreased sex hormones. The carnivore diet, focused on meat and animal products, is considered risky by dietitians due to its potential links to colon cancer, disrupted intestinal flora, lack of fiber, and mineral and phytochemical deficiencies. Furthermore, primitiveness in dieting, often underlying restrictive diets, potentially resolves short-term weight loss but can lead to negative consequences like the yo-yo effect and unexplored health issues. Instead, focus on education and self-development in health-and-wellness, fitness-and-exercise, and nutrition for long-term mental health and overall well-being. Science supports a balanced diet and lifestyle for sustained weight management, emotional well-being, and improved health.
