All you need to know about the ketogenic diet

 All you need to know about the ketogenic diet

What is the ketogenic diet?

The ketogenic (or keto) diet is a diet that advocates a very low intake of carbohydrates in favor of a higher intake of fat.

The person who follows a keto diet will have to exclude almost completely from his or her diet foods rich in carbohydrates (less than 50g per day) such as cereal products (bread, pasta, cereals, etc.), starchy foods, legumes, products that contain added sugar (cookies, pastries) as well as fruits and many vegetables that are too "sweet".

The menu will include meat, fish, seafood, eggs, nuts, high-fat plain yogurt, dairy products, vegetable oils, and leafy green vegetables.

The principle of the ketogenic diet is simple: by reducing carbohydrate intake, our body will draw from our fats to find energy.

Our liver will then produce acetone and acetylacetonate which will be transformed into ketone bodies. The fat thus metabolized creates what is called a state of "nutritional ketosis". Fat thus becomes our main source of energy.

 

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The foods to eat in a ketogenic diet are

Sugar-free dairy products (cheese, yogurt, cream, butter, etc.)

Vegetable oils

Nuts and peanuts

Eggs

Fish (salmon, tuna, sardine, sole, trout)

Poultry (chicken, duck, turkey)

Meat (beef, veal, lamb, pork)

Seafood (shrimp, lobster, crab)

Fruits with little sugar :

Blueberries

Lemon

Olives

Raspberries

Strawberries

Coconut

Vegetables with little sugar :

Spinach

Swiss chard

Broccoli

Green Beans

Salad

Cucumbers

Zucchini

Cabbage

Cauliflower

Lawyer

Tomato

The origin of the ketogenic diet

The ketogenic diet was originally used in children with epilepsy. It was developed in the 1920s and was used to reduce seizures. It has gained popularity in recent years, not only for weight loss but also for improving the symptoms of type 2 diabetes and cardiovascular disease.

Cautionary note

The ketogenic diet does indeed lead to rapid weight loss. However, this must be put into perspective. According to Laval University, weight loss can be explained by calorie restriction as well as water loss. "Severe carbohydrate restriction causes the body to draw on its reserves and their degradation is responsible for a large elimination of water, which explains the rapid weight change". Also, "people who adopt this diet tend to regain their initial weight or sometimes even more in the long term. It is therefore not a sustainable solution".

A bit of reading before you start

Losing weight by eating fat, here is a book that explains the main principles of a low carbohydrate diet high in good natural fats and also gives sample recipes and guidelines for following such a diet correctly.

The consultation reflex

Beware, whatever it is, a diet is never done lightly. We advise you to consult a doctor or a nutritionist before starting it.

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