The ketogenic diet is a diet rich in lipids particularly fashionable for some years. However, it has been used for almost a hundred years to treat certain pathologies, including epilepsy. This diet aims to significantly reduce the consumption of carbohydrates in favor of lipids to cause a state of ketosis. Beyond the important weight loss, it would have many health benefits by using keto pills.
Characteristics of the ketogenic diet:
- Very high lipid consumption (75% of intakes)
- Protein intake unchanged
- Considerable reduction in carbohydrate intake
- Causes unpleasant symptoms in the first weeks (ketogenic influenza)
- Fast weight loss
- The state of ketosis would have many health benefits (increased energy, protection against certain pathologies, etc.)
The main principles of the Diet
Originally used in children with epilepsy to reduce seizures, the keto or keto diet was developed in the 1920s. This diet first demonstrated 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 the consumption of:
- 50g of maximum carbohydrates per day. This represents about 5% of the total calories consumed during the day. A normal diet usually provides between 45 and 65% of our calories as carbohydrates.
- 75% of lipids
- 20% protein
This diet 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 the carbohydrates consumed during the day and which are necessary for the proper functioning of the body. In the ketogenic diet, carbohydrates are extremely limited, the body begins to tap into its stores of carbohydrates stored in the muscles and liver called reserves of “glycogen”. As each gram of glycogen is bound to 3-4 g of water in the body, significant weight loss at the beginning of the ketogenic diet is largely a water loss. When glycogen stores are depleted, the body naturally begins to use lipids or fats to produce energy. Off, when the body uses lipids in the absence of carbohydrates, it produces waste called ketone bodies. Then, the ketone bodies begin to accumulate in the blood and their smell, similar to that of the nail polish, becomes perceptible in the breath. This is the main indicator that the body is in a state of “ketosis”. It usually takes 2-4 weeks to reach this state. The status of “ketosis” can be verified by purchasing urine test strips from a 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 has no time limit. it’s more of a lifestyle than a fixed-term diet. When practiced in the therapeutic field, 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:
- Sea food
- Vegetal oils
- Lemon juice
- Vegetables low in carbohydrates (spinach, lettuce, kale, etc.)
- Hard cheese (100 g per day)
Authorized foods, but to consume with moderation, are:
- Whole milk
- Whole milk yogurts
- Vegetables higher in carbohydrates (except carrots, beets, sweet potatoes, peas and corn)
- Strong alcohol
- Coffee without sugar
Since a lot of fat is ingested every day, it’s important to worry about the type of fat you eat. It is advisable to limit the intake of omega-6 fatty acids which in excess, have a pro-inflammatory effect. The main sources of omega-6 are soybean, corn, safflower, grape seed, sunflower and wheat germ oils. It is therefore necessary to limit the consumption of salad dressings, vinaigrettes and mayonnaise made with these oils.
The consumption of monounsaturated fats (olive oil, avocado, nuts) and saturated fats (cuts of fatty meat, high-fat dairy products) 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 oily fish, rapeseed oil and linseed, nuts or seeds of chia, flax or hemp must be sufficient.