As the name suggests, these are “low carb diets” that have promised “lightning” weight loss for over 30 years and that, although they often have celebrities from the entertainment world as testimonials, not only have little real influence on the habits of Italians (only 2% of our compatriots declared they followed a low-carb diet) but they are strongly discouraged by world-renowned dietitians and gastroenterologists. Because? Here are 9 reasons, backed by experts, to say no to low-carb diets.
- Because the reductionist approach (no to carbohydrates), typical of these diets, is dangerous
The idea of drastically reducing (or even eliminating) one component rather than another (whether they are fats or carbohydrates), from our diet, is wrong and at the same time dangerous. Our body, in fact, even when the calorie intake is reduced for a limited period, needs carbohydrates, proteins and fats. Maybe you can adjust the balance between these “ingredients” (which normally sees carbohydrates contained in the range 45-60%, proteins 15-20% and fats 25-30%), but none of the macronutrients in the diet can and should be deleted. This is confirmed by Andrea Ghiselli, researcher of the CRA (Council for Research and Experimentation in Agriculture), according to whom: “Generally, apart from various medical indications, it makes no sense to follow a strictly low-carb or low-fat diet. To lose weight in health it is necessary to adopt a balanced diet, only slightly hypocaloric. And above all, change your lifestyle, adopting a non-sedentary model, doing sports or simply moving more ”.
- Because they are unbalanced diets that bring too much animal fat and protein
In a different way, some more, some less, all low carb diets are based on a strongly unbalanced diet, too rich in animal fats and proteins, limiting the intake of fruit and vegetables, which should never fall below 5-7 units per day.
- Because the “lightning” slimming effect they promise falls within the short term (1 year)
If in the first 6 months low carb diets seem to offer the fastest results, in fact in the medium term, about 1 year, it has been shown that all low carbohydrate impact, or high protein content diets, lead to very final results. similar to each other: you go back to the previous weight.
- Because they cause ketosis, which is dangerous for liver and kidney health
All high-protein diets that indicate a reduction of carbohydrates below 100 grams per day, or even their elimination, cause ketosis. Not finding enough glucose in the blood (produced by simple or complex sugars contained in carbohydrates) to draw on for the energy needed to carry out vital activities, the body is forced to massively “attack” the fats. In this way, ketone bodies are formed (such as acetone) which, beyond a certain limit, accumulate in the blood leading to ketosis. Furthermore, when too much protein is introduced (over 1 gram per day per kilo of body weight), the excess cannot be deposited, but is oxidized: thus contributing to the energy balance, but this process aggravates the work of the liver and kidneys. Pietro A. Migliaccio, nutritionist, specialist in Gastroenterology and President of the Italian Society of Food Science (SISA) confirms this thesis, underlining that: “In a correct and balanced diet, the intake of carbohydrates must represent at least 45% of total calories of the diet. “Our” Mediterranean Diet is the most suitable dietary model to meet the energy needs of the brain for the correct performance of all its functions, for the conservation of neurons and for the safeguarding of cerebral synapses and of the entire nervous system “.
- Because they often lead to the “yo yo” effect
As soon as the diet is over, our body reacts by looking for “forbidden” foods. Some diets more than others (in particular Dukan and Atkins) are characterized by a quick recovery of lost weight. Which prompts you to resume the diet and consume excess protein again. Eventually the diet becomes a loop, which is bad for health.
- Because they increase cardiovascular and cancer risk
According to the opinion of many experts, high-protein diets would increase cardiovascular risk (the high consumption of fat causes an increase in cholesterol with an important increase in the risk of atherosclerosis and heart attacks) and that of contracting tumors (the low intake of carbohydrates and inadequate intake fruit and vegetables, foods rich in fiber and antioxidants, would expose vesci to cancer risk ca, breast, stomach and colorectal).
- Because they neglect the intake of some vitamins and minerals essential for health
In many cases, they lead to a lack of magnesium, iron, potassium, calcium and vitamin B9 (ie folic acid).
- Because they are difficult to carry out for those with regularity problems
The intake of low fiber (contained in carbohydrates) and the ingestion of too many proteins, in the long run determines (and increases in those who suffer from it) problems of constipation. For this reason, some of these diets (see the Dukan) try to correct the problem with the indication to ingest at least 3 teaspoons of bran every day.
- Because they are not suitable for those who play sports or live actively
Contrary to what one might think, high-protein diets are not suitable for those who practice sports at a competitive level. The same goes for the simple lovers of the gym, running or fitness. These categories of people – defined as “active” or “very active” – must take the right daily dose of carbohydrates as the main source of energy for their activities. Michelangelo Giampietro, Specialist in Sports Medicine and in Food Science, argues in fact that: “Pasta, especially if of good quality, cooked al dente and seasoned with light and low-fat condiments, is easily digestible and therefore suitable for food. of the sportsman even at a high level “.
