concept, foods to avoid, health risks, all about ketogenic diet

Controversially, the ketogenic diet appears to be effective in promoting weight loss. Benefits, health effects, what to eat and which foods to avoid to start? Let’s take stock of the most amazing trendy “diet” of the moment.

To be healthy, doctors recommend a varied and balanced diet. That’s why, when we talk about a diet ordinary which is healthy and which aims to maintain a body in good physical shape, we are advised to consume a lot of carbohydrates – sugar (glucose) being the main fuel for our brain – but also lipids in moderation, as well as some protein. A balance that ensures, as demonstrated by scientific studies, a good energy supply to make the body function optimally. With this right balance of carbohydrates and fatsin general we can also guarantee a beautiful silhouette or promote weight loss linked to excessive consumption of sugars or fats.

Contrary to most diets intended to make us lose weight, but also the founding principles of a balanced diet, the ketogenic diet or keto diet overturns all our beliefs about weight loss. No more demonization of fat, he invites us to do it as well focus on lipids and eat, mainly, only fatty foods. But be careful, not just any fat: only the good ones of course! How come ? Simply to make up for a drastic reduction of carbohydrate intake which he maintains in parallel.

By depriving the body of its main habitual energy resource (carbohydrates), the ketogenic diet it makes fat its source of energy. In this state of deprivation, some of them are transformed into what are called ketone bodies which replace the old fuel of the brain. We then enter a state of ketosis, a term which also gives its name to the “ketogenic” diet. Now used wisely by the body, fats are excreted and weight loss is rather rapid and long-lasting. This is the principle of the diet keto .

And let’s face it, the ketogenic diet sells dreams. But don’t stop at its weight loss promises. This extremely low-carbohydrate diet that induces a sugar (glucose) fast is still criticized for its health effects.

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What is keto eating?

If the “keto diet” is far from a fast, it’s not always easy to get started. Made up of about 70% to 80% fat (instead of the usual 30%), about 20% to 25% protein (instead of 15%) and 5% to 10% carbohydrates ( instead of 55% in a classic diet), it is not so easy to adopt it on a daily basis. To achieve this keto diet’s acclaimed state of ketosis, you need to calculate your fat, sugar, and protein intake on a daily basis, and that, to the nearest gram. This has a somewhat binding aspect, it must be admitted.

To benefit from the slimming effect of this diet, you can therefore only consume between 20 and 30 grams of carbohydrates maximum per day. Not enough to chain pieces of bread for lunch! As far as lipids are concerned, it becomes important to bring enough to the body, but not too much, so that it is forced to draw on its reserves to destock. Count on average between 20 and 40 grams of fat at each meal to lose weight. But to find the ideal number of grams for you, you’ll also have to rely on your sense of satiety by experimenting with your diet: if you put only 20 grams of fat in your recipes but you’re hungry 5 hours after meals: review your dosages by increasing reasonable.

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Lose weight by eating fat?

Don’t imagine chaining meals at a fast food restaurant or raclette – such a keto lunch is far from possible since it excludes potatoes!

The ketogenic diet, while prohibiting certain products rich in glucose (such as bread for example), allows you to eat many other foods such as vegetables, fruits, proteins and nuts and even butter as it encourages you to eat boldly.

Between permitted foods In the keto diet we find:

  • vegetables such as cucumbers, lettuce, cabbage, fennel, spinach, celery, zucchini, eggplant, peppers, asparagus, broccoli, mushrooms, onions, radishes, green beans, turnips, artichokes, pickles.
  • oilseeds such as macadamia nuts, pecans, Brazil nuts, almonds, hazelnuts or sesame seeds.
  • Dairy products such as full cream, Greek yogurt, unsweetened plant milks, coconut milk and cream, soy yogurt, or aged cheeses.
  • Fat such as butter and ghee, olive or canola oil, duck or goose fat, coconut oil, avocado oil, walnut oil, flax, camelina or even hemp.
  • meatsincluding heavier ones, poultry with skin to fill up on protein, cured meats
  • the fish
  • egg.
  • fruit such as blackberries, currants, raspberries, strawberries, black currants, blueberries, lemon or rhubarb in limited quantities.
  • You can also eat dark chocolate provided it contains more than 80% or 85% cocoa. But your chocolate intake should still be limited to around 20g per day, or 2 large flat squares of chocolate.


Furthermore, chocolate is not the only food that needs to be rationed, let’s remember, even fruit and vegetables cannot be consumed at will because they contain small proportions of carbohydrates.

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Ketogenic diet: forbidden foods

If you decide to embark on this diet, you will no longer be able to eat some staple foods such as bread, cereals, wheat and its derivatives (pasta, semolina), rice, potatoes or products containing them because they are too rich in carbohydrates.
No more jams or honey for breakfast, pastries for dessert or sodas that also contain a lot of sugar. But you’ll also have to go without many ready meals if you ever eat them because they often contain hidden carbohydrates, just like store-bought soups and sauces.

The benefits of the ketogenic diet

Unlike many low-calorie diets, the ketogenic diet doesn’t restrict your calorie intake. Therefore, it does not cause any feeling of hunger or frustration as long as you adapt the recipes to your needs to reach satiety and your food preferences.

Furthermore, to replace foods that should be limited or almost excluded, it is possible to find many alternatives that allow you to revisit your favorite recipes so as not to deprive yourself of the dishes that make you want.

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Does Keto Really Work For Weight Loss?

As evidenced by the many opinions of people who have tried it, it seems to be effective when you want to lose a few pounds. Studies have also shown that reducing your sugar intake allows you to lose weight faster than reducing your fat intake. However, don’t see it as a clear path to getting back in shape because studies have also shown that adopting these types of crash diets can have a rebound effect on weight gain. Unless you’ve been on keto your entire life, then chances are you’ll gain more weight than you lost once you stopped this diet. There is no shortage of opinions and testimonials on this diet on the internet, which has led to a greater weight gain than that lost during the ketogenic diet. Possible effects that make us question its long-term effectiveness.

Is keto good for health?

Yes, it should be remembered that the effectiveness of the ketogenic diet has only been scientifically proven by studies in cases of epilepsy. The keto diet is used to reduce the frequency of seizures in people with epilepsy because ketone bodies have a protective effect on neurons.

The keto diet can have some interest in case of diabetes, but only in the short term and with a certain type of diabetes. In fact, patients with type 2 diabetes may benefit from the keto diet, which limits postprandial hyperglycemic spikes by improving insulin sensitivity. In these specific cases, therefore, we can say that it is good for health. But the rest of the time, we’d tend to say it’s quite the opposite.

When starting a keto diet, it’s not uncommon for it to cause hypoglycemia and tiredness. It can also be the cause of digestive disorders including constipation due to the low fiber intake, nausea due to the high lipid content in the diet, but also headaches, lack of energy, cramps, confused thinking, dizziness, bad breath and heart rhythm. The opinions of people who have experienced the diet and these negative effects are so numerous that they have been given the name of “ketogenic flu”. Transient but very intense at the beginning of the adoption of the ketogenic diet, these symptoms generally disappear after 4 weeks of dieting.

The ketogenic diet involves such a reduction in the consumption of fruits and vegetables that it presents risk of shortages. Your body may lack vitamins, minerals and fiber. During a low-carb keto diet, there is also a drop in the intake of thiamine, folate, magnesium, calcium, iron and iodine, micronutrients that our bodies need.

By upsetting the body’s mineral balance, the ketogenic diet can also cause an excess of calcium in the urine, often associated with a citrate deficiency. In other words, him increases the risk of kidney stones.

In rare cases, the effects of the ketogenic diet can be even more severe and pose a mortal risk. In a state of ketosis, it is possible for ketones, which are acidic compounds, to build up in the blood and change the pH of the blood. Ketone bodies therefore alter the acid-base balance of the body. This is called ketoacidosis.

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In which case should the ketogenic diet be banned?

It is not recommended to follow a keto diet if you suffer from liver failure or pancreatitis (inflammation of the pancreas), porphyria (a blood disorder) or fat metabolism disorder, an inherited deficiency of carnitine and its enzymes.

Conclusion

Unless you have a medical condition that warrants it, the keto diet seems too risky to be a recommended diet. If you are convinced that your extra pounds come from your excess sugar, choose a low-carb diet, i.e. one that reduces sugars rather than the ketogenic diet which excludes them almost completely.
If you still want to try this diet, we advise you to adopt it only for a very short time, having yourself accompanied by a nutritionist and your general practitioner to monitor your health. If so, you might want to read up on the keto diet.

3 books to read on the ketogenic diet:

What are ketones or ketone bodies?

When your body is in ketosis, which means it starts using fat instead of carbohydrates for energy because it doesn’t have enough insulin to move glucose from the blood into your cells, the breakdown of fat produces energy and ketones, also known as “chetonic bodies” .

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