Ketogenic diet Effective and beneficial for health

 The ketogenic diet has been a high-fat diet that has been particularly popular in recent years. However, it has been used for nearly a hundred years to treat certain pathologies, including epilepsy. This diet aims to dramatically reduce carbohydrate intake in favor of fat to induce a state of ketosis. Beyond the significant weight loss, it would have many health benefits.

Features of the ketogenic diet:

1. Very high consumption of lipids (75% of intakes)
2. Unchanged protein intake
3. Considerable reduction in carbohydrate intake
4. Causes unpleasant symptoms in the first few weeks (ketogenic flu)
5. Rapid weight loss
6. The state of ketosis would have many health benefits (energy boost, protection against certain pathologies, etc.)

The main principles of the regime

Originally used in children with epilepsy to reduce seizures, the ketogenic or keto diet was developed in the 1920s. This diet was first shown to have anticonvulsant effects in epileptics. Then, the keto diet has gained popularity in recent years as a quick method to lose weight. It is also used to improve symptoms of type 2 diabetes and cardiovascular disease.

How does the ketogenic diet work?

The ketogenic diet for weight loss is characterized by consuming:

1. 50 g of carbohydrates maximum per day. This represents about 5% of the total calories consumed during the day. A normal diet usually provides 45-65% of our calories as carbohydrates.
2. 75% fat
3. 20% protein
4. This food, therefore completely reverses our traditional food pyramid and its main principles.

How does the ketogenic diet lead to weight loss?

Usually, the body gets its energy from carbohydrates consumed during the day and which are necessary for the proper functioning of the body. In the ketogenic diet, carbohydrates being extremely limited, the body begins to draw on its stores of carbohydrates stored in the muscles and liver called "glycogen" reserves. Since each gram of glycogen is bound to 3-4 g of water in the body, the significant weight loss at the beginning of the ketogenic diet is largely a loss of water. When glycogen stores are depleted, the body naturally begins to use lipids or fats to produce energy. However, when the body uses fat in the absence of carbohydrates, it produces waste products called ketone bodies. Then ketone bodies begin to accumulate in the blood, and their smell, similar to that of nail polish, becomes noticeable in the breath. This is the main indicator that the body is in a state of "ketosis". It usually takes between 2 to 4 weeks to get to this state. One can check the state of "ketosis" by getting urinalysis strips from the pharmacy.

This state of "ketosis" causes a marked decrease in appetite, which helps to reduce the amount of food consumed. This condition can also lead to nausea and fatigue. Although this diet does not focus on calorie counting, those who follow it actually absorb fewer calories because they are not hungry and this leads to weight loss.

How long does the ketogenic diet last?

The ketogenic diet specific to weight loss does not have a time limit. it is more of a lifestyle than a fixed-term diet. When practiced in the therapeutic area, the ketogenic diet has a variable duration from a few weeks to several years depending on the expected results.

Foods allowed in the ketogenic diet

The foods allowed in significant quantities in the ketogenic diet are:

1. Pisces
2. Seafood
3. Meat
4. Poultry
5. Eggs
6. Butter
7. Vegetable oils
8. Vinegar
9. Lemon juice
10. Olives
11. Lawyer
12. Low-carbohydrate vegetables (spinach, lettuce, kale, etc.)
13. Hard cheese (100 g per day)

Foods allowed, but to be consumed in moderation, are:

1. Whole milk
2. Whole milk yogurts
3. Vegetables higher in carbohydrates (except carrot, beetroot, sweet potato, peas, and corn)
4. Wine
5. Strong alcohol
6. Sugar-free coffee

Since a large amount of fat is ingested each day, it is important to be concerned about the type of fat consumed. It is advisable to limit the consumption of omega-6 fatty acids, which in excess, have a pro-inflammatory effect. The main sources of omega-6 are soybean oils, corn, satflower, grape seeds, sunflower, and wheat germ. It is, therefore, necessary to limit the consumption of salad dressings, salad dressings, and mayonnaise made with these oils.

The consumption of monounsaturated fats (olive oil, avocado, nuts) and saturated fats (cuts of fatty meat, dairy products high in fat) is more advisable. The use of coconut oil is recommended because it contains fats that are easily converted into ketone bodies. Finally, the consumption of Omega-3 contained in fatty fish, rapeseed and flaxseed oil, nuts or chia, flax or hemp seeds must be sufficient.

Prohibited foods

The ketogenic diet is relatively restrictive, many foods are prohibited because they prevent the body from maintaining itself in a state of ketosis:

1. Sugar
2. Sweet products
3. Grain
4. Starches
5. Bread
6. Pastries
7. Pastries
8. Cookies
9. Legumes
10. Fruits (except berries)
11. Potato
12. Sweet vegetables (beetroot, corn, carrot, etc.)
13. Soft cheese
14. fresh cheese
15. Drinks
16. Chocolate
17. Honey, jams, syrup
18. Fruit and vegetable juices
19. Sweet sauces
20. Milk or yogurt-based on vegetable milks (soy, almonds, etc.)
21. Flavoured yogurt
22. Sweet fruit compotes

What to eat in the ketogenic diet? Typical day menu

Morning

Omelet with 2 eggs and 1/2 cup of spinach and mushrooms                                   

100 g rhubarb compote

Midday

Roast beef (150 g)

Green salad (100g) and grated red cabbage (50g)

5 black olives

Vinaigrette (2 to 3 tbsp.)

Snack: cucumber (50g) and Gouda (40g)

Evening

Salmon (200 g)

Asparagus (100g)

Green salad (50g)

Vinaigrette (1 to 2 tbsp.

1/2 lawyer

Hard cheese (40g)

Snack

1/4 cup almonds

Advantages and disadvantages

The positive points of the ketogenic diet

1. Feeling full
2. No calorie restriction
3. A good intake of quality fat and protein
4. Rapid weight loss
5. Potentially positive effect on blood lipid levels

The negative points of the keto diet

1. Unpleasant side effects in the first few weeks (ketogenic flu)
2. Little dietary diversity
3. No deviation allowed
4. Hard to follow
5. Monotonous
6. Not very compatible with a fulfilling social life

Recommendations and precautions to be taken

What are the dangers of the ketogenic diet?

In the first few weeks, very unpleasant effects may manifest themselves. We talk about ketogenic flu. It is a transitional period that almost systematically accompanies the passage of the body into a state of ketosis. Be careful, some side effects seem to persist even after the transition period, such as hypoglycemia (low blood sugar levels), dehydration as well as an increased risk of urolithiasis or kidney stones, and constipation. A fiber and vitamin supplement is advisable when you want to follow this diet, probably due to the low content of fruits, legumes, and whole-grain products that are very good sources of fiber and micronutrients.

Cancer, epilepsy: what are the therapeutic indications of the ketogenic diet?

Beyond weight loss, the ketogenic diet is used in the treatment of various pathologies: epilepsy, cancers, inflammatory diseases, etc. This is also why it was created initially in the 1920s.In the therapeutic environment, the interest in the ketogenic diet is no longer prove.

Is it a diet compatible with bodybuilding and sports?

Yes, absolutely. Some studies even demonstrate the benefits of the ketogenic diet that would allow better performance, a reduction in recovery time, and that would facilitate the effort. In recent years, this diet has been very popular in the sports world.

How not regain weight?

The ketogenic diet is a lifestyle more than a time-limited diet. So it's not supposed to be abandoned after a few months. However, given the very great restrictions it creates, it seems inevitable to regain weight if it were to be stopped. To avoid a yo-yo effect that is too great, it would seem beneficial to be accompanied by a nutrition professional who could help gradually reintroduce carbohydrates into the diet without this being too heavy of consequences.

Some figures to go further

As the ketogenic diet is very high in fat, many concerns remain about its potential negative impact on cardiovascular risk. However, according to a recent study conducted in 2013, not only does the ketogenic diet lead to greater weight loss than a low-fat diet, but it also has a positive impact on blood pressure, HDL cholesterol (good cholesterol) levels, and blood triglycerides. The ketogenic diet has also been shown to lead to higher levels of LDL (bad) cholesterol. Indeed, saturated fats would not be as harmful as we think. These new data remain recent but are still to be taken into consideration.

In terms of weight loss, the ketogenic diet has been shown to be more effective than a low-fat diet. Indeed, many studies have compared low-fat or high-protein diets with moderately high carbohydrates to the ketogenic diet. The results show that in the short term (1 year and less), the ketogenic diet is more effective in weight loss. On the other hand, very few studies have evaluated the effects of this diet in the long term.

Dietician's Opinion on the Ketogenic Diet

This diet does not frankly respect the basic rules of a balanced diet. It excludes many food groups and seems to forget the notion of pleasure. The withdrawal of grain products, legumes, and fruits can lead to certain deficiencies, including fiber, vitamins, and antioxidants that play many roles in health. However, it is hard to deny the demonstrated positive effects that this diet seems to have on health. If it is difficult to recommend it for the moment because of its very restrictive nature, many studies in progress should make it possible to see a little more clearly in the years to come.