The ketogenic diet is a diet high in fat and low in carbohydrates which aims to bring about a state of ketosis in the body. Mainly recommended for people who wish to lose weight, it is also used in the treatment of various diseases such as epilepsy, diabetes, Alzheimer’s disease, cancers, inflammatory pathologies…
Invented in 1921 to treat children with epilepsy, this diet has anti-convulsant properties. It was an American doctor, Dr. Russel WILDER, who for the first time highlighted the beneficial effects of ketosis on epileptic patients.
THE PRINCIPLES OF KETosis
More a way of life than a diet, the Keto diet imposes a fairly strict food hygiene. It is very similar to the Atkins diet, which also promotes low carbohydrate foods. The principle is to favor lipids such as butter, vegetable oils, cheese, charcuterie…. to carbohydrate foods such as fruits, starchy foods, bread, legumes, etc. On a typical day, it is recommended to ingest a maximum of 50 g of carbohydrates, 75% lipids and 20% protein.
This diet has the effect of completely changing the functioning of the body. Basically the body uses carbohydrates as a source of energy. Deprived of this carbohydrate source, the body will draw on its glycogen reserves present in the muscles and the liver. Once the glycogen is depleted, the body will use lipids as an energy source and produce ketone bodies as waste products which will accumulate in the blood and put the body into a state of ketosis. This state causes a decrease in the feeling of hunger and thus allows people who follow the diet to lose weight faster.
THE DIFFERENT TYPES OF PLANS
The standard diet, described earlier, is the most popular. But there are other types of Keto diet, mainly used by athletes and especially bodybuilders.
The cyclic regime
The principle is to alternate 5 days per week of ketosis and 2 days of carbohydrate consumption called “refeeding days”. The goal in this diet is to replenish muscle glycogen stores, so that athletic performance can be maintained.
The targeted diet
The objective of the targeted diet is to boost performance for athletes. The principle is to consume a small amount of additional carbohydrates before training to promote the recovery of the body.
The high protein diet
In this version, the protein consumption is increased and the fat consumption is slightly reduced. The goal is to improve muscle development.
WHAT CAN YOU EAT DURING THIS DIET?
Foods allowed
Mainly based on lipids, the authorized foods are rich in fat and/or protein.
- fatty fish: salmon, trout…
- meat: beef, chicken, turkey…
- charcuterie: ham, bacon…
- eggs
- vegetable oils: olive oil, rapeseed…
- the lawyer
- spinach
- the lettuce
- cooked cheeses: Comté, Emmental
- seeds and oilseeds: nuts, almonds, oats
- whole milk yogurts
- cream
- whole milk
It is advisable to limit the consumption of vegetables with a high glycemic index such as carrots, peas, corn, etc., but also lipids rich in omega 6 such as soybean, grapeseed, sunflower oils, etc.
Forbidden foods
Avoidances mainly concern foods containing carbohydrates.
- sweet products: pastries, pastries, sodas…
- cereals: wheat, barley, spelled
- industrial dishes
- starches: rice, potato…
- the bread
- legumes: lentils, beans…
- the fruits
- soft cheeses: camembert, roquefort…
ADVANTAGES
Like fasting, this diet has medical virtues now recognized and used for more than 90 years. Thus it is recommended in the treatment of epilepsy, cancers, diabetes, Alzheimer’s disease… At the level of cancerous cells, for example, the drastic reduction in carbohydrate intake would slow down the spread of cancerous cells .
The Virta Health experiment showed that 40% of patients with type II diabetes and following a ketogenic diet were able to stop taking insulin, while all the others had their doses reduced by half. Another study highlighted the beneficial effects of the Keto diet on weight loss, since it would allow you to lose 2.2 times more weight than with a low-calorie diet. This diet is safe for healthy people, but medical supervision throughout is advised.
DISADVANTAGES
This diet requires many food evictions and can be the cause of fiber and vitamin deficiencies or even mercury poisoning. In addition, various side effects have been identified, especially at the start of the diet, such as fatigue, headaches, nausea, constipation, etc. To reduce these effects, it is advisable to drink plenty of water. A ketogenic flu can also develop with the effect of a drop in energy, a decrease in performance, digestive disorders, a feeling of significant hunger, sleep disorders, etc.
In addition, the lack of diversity in authorized foods can lead to a certain monotony and fatigue at mealtimes. People who follow this diet notice a decrease in their social interactions since this type of very restrictive diet remains incompatible with a fulfilling social life.
The ketogenic diet is not a very varied diet. It can cause some adverse effects but not a problem for a healthy person. This diet is also used to treat several diseases such as epilepsy or Alzheimer’s disease.
Explanation of the attribution of the note:
» Nutrition aspect : points – 10 for the lack of diversity
» Nutrition aspect : points – 10 for the risk of deficiencies
» Corpulence aspect : points – 10 for the expectation of beneficial effects on the long-term body build
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