from the world's big
The exploding popularity of the keto diet puts a less used veggie into the spotlight.
- The cauliflower is a vegetable of choice if you're on the keto diet.
- The plant is low in carbs and can replace potatoes, rice and pasta.
- It can be eaten both raw and cooked for different benefits.
While short-term results are positive, there is mounting evidence against staying in ketosis for too long.
- Recent studies showed volunteers lost equal or more weight on high-carb, calorie-restricted diets than low-carb, calorie restricted diets.
- There might be positive benefits to short-term usage of a ketogenic diet.
- One dietician warns that the ketogenic diet could put diabetics at risk for diabetic ketoacidosis.
Vox Media<p>At the end of the two months, Hall was <a href="https://www.vox.com/2018/2/21/17036004/do-low-carb-diets-work" target="_blank">unimpressed</a>. </p><blockquote>In this case, we saw daily insulin secretion drop substantially within the first week and stay at a low level. But we only saw a small transient increase in energy expenditure during the first couple of weeks of the [low-carb] diet, and that essentially vanished by the end of the study.</blockquote><p>Despite what some expected, it took the volunteers on the high-fat diet 28 days to lose as much weight as those on the baseline diet lost in 15 days. (All volunteers were overweight; the mechanism for their weight loss was lower daily caloric intake.) To be fair, there was no control group and calorie restriction generally has a bigger impact during the first month on any diet. That said, this study provided a serious blow to low-carb advocates. </p><p>As dietician Bonnie Taub-Dix told <a href="https://www.wellandgood.com/good-food/ketogenic-diet-long-term-versus-short-term/slide/2/" target="_blank"><em>Well </em>+<em> Good</em></a>, there should be an emphasis on eating the <em>right</em> carbs, such as whole grains. She's also not a fan of diabetics getting into ketosis, even though this community is specifically targeted by advocates. "It can cause DKA, diabetic ketoacidosis," she said. "This happens when your body is producing a lot of ketones and can lead to vomiting, diarrhea, feeling faint, and being [excessively] thirsty."</p><p><em><br></em></p>
Yagi Studio / Getty Images<p>The Internet is filled with anecdotal tales of triumph thanks to ketosis. The diet should not be completely written off, as other studies — on mice — have shown <a href="https://bigthink.com/21st-century-spirituality/ketogenic-diets-promote-longevity-and-memory" target="_blank">positive benefits</a>, such as weight loss and memory improvement. Again, these are short-term fixes, not longitudinal proof. </p><p>Besides, a 2018 <a href="https://jamanetwork.com/journals/jama/article-abstract/2673150?redirect=true" target="_blank">study</a>, published in <em>JAMA</em>, found that low-carb and low-fat diets were equally effective for weight loss. This isn't the only evidence of this fact. A 2015 <a href="https://www.thelancet.com/journals/landia/article/PIIS2213-8587(15)00367-8/abstract" target="_blank">meta-analysis</a> found that low-carb diets barely outperformed low-fat diets.<br></p><p>As Taub-Dix notes, balanced dieting is "boring." People always want the next great thing, be it a shamanically-blessed Amazonian berry or a supercharged Pacific Northwestern mushroom. I recently had dinner with a fellow who talked about his nootropics regimen, which greatly increases his focus, yet he checked his cell phone every five minutes during our two-hour meal. The distance between our brain and our gut remains too long to traverse.</p><p><em>--</em></p><p><em>Stay in touch with Derek on <a href="http://www.twitter.com/derekberes" target="_blank">Twitter</a> and <a href="https://www.facebook.com/DerekBeresdotcom" target="_blank">Facebook</a>.</em></p>
Ketosis is known to work wonders in terms of short-term weight loss. But what about the diet’s effects over the long term?
While the concept of “burning” fat is not altogether wrong, the process of losing fat probably isn't what you imagine.
Studies have also shown that two weeks of sleep deprivation increases the consumption of excess calories, particularly from energy-dense, high-carbohydrate snacks.