ALL ABOUT THE KETOGENIC DIET

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ALL ABOUT THE KETOGENIC DIET

The ketogenic diet is one of the best solutions offered to lose weight. It has been in fashion for a few years now and adopted by people who do not want to fit into the world of fitness. Diet on the food side, it is particularly effective in ensuring significant weight loss. Its practice would have other health benefits. However, it still has some drawbacks.

THE PRINCIPLES OF THE STATE OF KETOSIS 

The body is in a state of ketosis when the consumption of fat and protein is in the majority and carbohydrates are limited. This method has been used for a long time to treat certain diseases such as epilepsy.

It is also used to treat most cases of morbid obesity. This diet is then specified as a quick method to lose weight. The goal in performing this diet is to generate energy from food.

To do this, the body must metabolize the nutrients at its disposal, thereby breaking down lipids and proteins. To know how this diet works, you must first know that the body normally extracts its energy from the carbohydrates absorbed during the day. But in the ketogenic diet, the amount of carbohydrate no longer meets the needs of the body since it is very limited.

In this case, the body tries to provide for the lack by drawing on the glycogen reserves, ie the carbohydrates stored in the muscles and the liver. And when these reserves themselves are depleted in turn, the body naturally begins to use lipids or other fats for energy.

But by using these fats in the absence of carbohydrates, the body produces waste products called ketones. Upon reaching this stage the body has entered the state of ketosis . This condition triggers a lack of appetite which contributes to the reduction in food intake and this is the reason why there is considerable weight loss.

THE NEGATIVE CONSEQUENCES OF THE KETOGENIC DIET

Despite its great ability to let the body lose weight, this type of diet will generate fatal alterations by the liver because of the metabolization of lipids for the production of energy.

Under these conditions, the ketone bodies will need to be eliminated. Again, it is necessary to consume more protein to ensure calorie intake and maintain muscle mass. The person following the ketogenic diet is therefore exposed to:

  • acidification of the blood pH with the associated consequences such as increased inflammation, slowing down of metabolism, general weakening of the body, decrease in protein synthesis.
  • kidney stones
  • abnormal liver function
  • high cholesterol
  • the dehydration
  • decrease in bone density (linked to acidification)

Therefore, this diet is not recommendable in its basic form. There are other ways to lose weight without harpooning other serious health problems.

However, before making the decision, it is essential to consult a professional and follow his recommendations, letting him distinguish the less risky methods to dry out and lose weight.

THE SOLUTIONS PROPOSED TO DRY WITHOUT RISK

The body must be brought into a state of equilibrium so that it can function perfectly. People who are looking to practice the ketogenic diet are those who are willing to lose weight very quickly.

However, for a good result it is preferable to adopt a balanced and low-calorie diet. The following points will facilitate this principle:

It is necessary to define the caloric intake and the quantity of carbohydrates which allows to maintain the body weight.

Consumption in quantity of basifying foods such as fruits and vegetables is recommended. The famous lemon juice in the morning is present for this purpose.

  • It is necessary to ensure compliance with the maximum rate of 2.2 g of protein per kilogram of body weight with training at least 3 times per week.
  • Favor quality proteins from eggs and beef.
  • Ensure a sufficient intake of lipids and especially of polyunsaturated fatty acid.
  • Hydrate with mineralized waters.
  • Supplement the diet with BCAAs
  • Manage physical activity well so as not to tire more than necessary and risk losing muscle mass.  
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