Ketogenic diet: what is the principle?
Developed around the 1920s, the ketogenic diet was originally used in children with epilepsy to reduce their seizures. It is now used for rapid weight loss. Very low in carbohydrates and high in fat , the ketogenic diet is characterized by consuming 5% of calories as carbohydrates per day (between 45% and 65% as part of a normal diet), 75% of calories as fat and 20% calories as protein. It is thus used as part of slimming diets to lose weight. Note that before embarking on a diet, it is essential to know your goal in terms of weight loss. To do this, it is important to determine your BMI .
Ketogenic diet: foods allowed and prohibited
In the ketogenic diet, there is a list of foods allowed (for example, fish, poultry, leafy green vegetables …), foods allowed in moderation (for example, milk, plain yogurt at 8 % fat, coffee without sugar …) and finally foods to avoid (for example, sugar and sweet products, cereal products, fruits, legumes, fresh cheese and soft cheeses, fizzy drinks…).
Also, as the diet provides for a large amount of lipids per day, it is essential to favor certain fats and limit others. For example, it is advisable to consume saturated and monounsaturated fats and conversely, to limit omega 6. In addition, it is important to ensure that you have good hydration by drinking between 2.5 and 3 liters of water daily.
The advantages of this low-carbohydrate diet
The effectiveness of the ketogenic diet is due to several factors. First of all, the body draws on glycogen reserves because food no longer provides it. When they are depleted, lipids are used for energy production. In this case, the body produces ketone bodies. These accumulate in the blood within two to four weeks. This is called the state of ketosis and causes a drop in appetite . Thus, the reduction of food consumed causes a loss of pounds.
The advantages of this slimming method
As for the benefits, the ketogenic diet brings a feeling of rapid satiety due to the intake of fat and protein. Regarding weight loss, it is fast and effective because it is initially due to a loss of water. Studies have shown that in the short term (one year maximum), this method would be more effective than a diet based on a diet low in fat.
The limits of this sugar hunt
- As for the downsides, the ketogenic diet can cause transient side effects like nausea , headaches, and even fatigue . Others like hypoglycemia , dehydration or constipation may persist.
- Rich in fat, this diet induces concerns about a potential negative effect on cardiovascular risks.
- In addition, dietary diversity is very low because many foods should be avoided: this slimming method can therefore be difficult to bear.
Thus, this diet does not respect the basics of a varied and balanced diet, it reduces the pleasure of eating and can cause deficiencies in fibers , antioxidants and vitamins. Some dietary supplements may be indicated.
And in the news: Some studies suggest that the ketogenic diet may be beneficial for blindness in patients with glaucoma. It is also of interest to researchers in the fight against Alzheimer’s disease , or even Crohn’s disease .