Just ask Google and you’ll find a wealth of advice on how to lose weight.
And it’s an undeniable fact that Norwegians, like the rest of the West, are starting to gain weight.
A large proportion of the Norwegian adult population is now overweight or obese, putting them at increased risk of many health problems.
so what should i do?
You can lose a few kilos in the first week
One diet that has gained a lot of attention in recent years is the ketogenic, or keto, diet.
Simply put, dieting means drastically reducing your carbohydrate intake.
Foods high in carbohydrates are completely restricted. That means no bread, no rice, no potatoes, no pasta. Root vegetables are also prohibited.
Keto diets vary, but most aim to eat less than 50 grams of carbs per day. The diet does not need to eat a lot of fat and meat.
For example, you might see proponents of this diet eating fish, avocado, eggs, and sour cream for lunch.
Instead of snacking on apples, eat nuts and salads.
Keto dieters who have mastered self-discipline can experience something close to magic.In the first week, you could lose a few pounds.
challenging hunger
Normally, the body uses glucose from carbohydrates for energy. In the absence of glucose, a process called ketosis occurs. The body burns fat instead of carbohydrates as its primary fuel source. When you don’t eat carbs, your liver breaks down stored fat to produce energy. This energy also produces molecules called ketones.
Another feature of the keto diet is that you don’t feel hungry like you do on other diets.
It’s hard to deal with hunger when you’re trying to lose weight.
When you lose weight, your stomach releases large amounts of a hormone called ghrelin. This hormone causes hunger.
Catia Martins, Nutrition Professor at NTNU, said:
The disappointing news about ghrelin is that the amount produced does not adjust over time. One NTNU study showed that the amount of ghrelin remained the same for two years.
“So overweight people may have to live with hunger for the rest of their lives,” says Martins.
feeling less hungry
People on the keto diet feel less hungry even when they’re losing weight.
“Diets that are extremely low in energy are ketogenic and cause rapid weight loss. For some patients, they are a good way to lose weight. The biggest advantage of popular keto diets such as the VLED (very low energy diet) and VLCKD (very low carbohydrate ketogenic diet) is that the patient does not feel hungry, which is common with other diets. Side effects, Martins.
One intermediate conclusion is that the ketogenic diet leads to rapid weight loss and doesn’t leave you feeling as hungry as other diets.
However, it is difficult to eat only nuts, vegetables, fish and eggs for a long period of time.
Try to find food along the way on this diet at gas stations, cafes, etc. You will soon find out why.
80% regain weight
“Although the majority of overweight people can lose weight on their own, studies show that only 20% are able to lose weight after dieting,” says Martins.
Sad statistics about post-diet weight gain tend to hold true regardless of the diet.
But let’s say you’re doing your best by eating very few carbs by eating nuts, fish, eggs and sour cream for a long time. Is the keto diet healthy in the long run? Are there any side effects?
Studies in the nutritional research field have shown that keto diets are healthy for varying lengths of time. Others indicate that the diet should be used for shorter periods.
“For short-term weight loss, ketogenic regimens are fine. These diets should only be used by healthy people under the guidance of a nutritionist,” says Martins.
hair loss and dizziness
Obvious side effects have been observed.
“Side effects include breath that smells like urine, fatigue, loss of energy, hair loss, constipation, headaches, and dizziness,” says Martins. It emphasizes that it will disappear quickly.
Some people have urine-scented breath after just a few days, but this varies greatly.
So what should you eat after a round of the keto diet to keep the weight off?
“Follow a balanced diet, as recommended by the Norwegian Health Authority,” Martins concludes.
References:
Coutinho et al. Impact of weight loss achieved through a multidisciplinary intervention on appetite in severely obese patients, American Journal of Physiology-Endocrinology and Metabolism, roll. 315, 2018. DOI: 10.1152/ajpendo.00322.2017
Dashti et al. Long-term effects of ketogenic diets in obese patients, Laboratory and clinical cardiology,roll. 9, 2004.
Diemer et al. “Effects of Ketosis on Appetite Regulation – A Review”, nutrition research, 2020. DOI: 10.1016/j.nutres.2020.02.010 Summary.
J. Roekenes and C. Martins. “The Ketogenic Diet and Appetite Regulation”, Curr Opin Clin Nutr Metab Care, 2021. DOI: 10.1097/MCO.0000000000000760 Summary.
