The Keto Diet: how it works, advantages and disadvantages
The ketogenic diet is becoming increasingly popular. Renowned for its general health benefits, it has been recommended as a treatment for a variety of disorders.
For some years now, the ketogenic diet has also been considered an effective slimming method.
But what is it? And does it really help you lose weight?
Discover all the answers in this article about the ketogenic diet.
The KETO diet
The ketogenic diet, a centuries-old program.
Also known as the Keto diet, the ketogenic diet has been around for over a hundred years. However, with the explosion in obesity and overweight in recent years, this form of diet is back in the spotlight.
– What is it?
It’s a special kind of diet, since it tends to distort all opinions about healthy eating. It is based above all on a high intake of fats and a low intake of carbohydrates.
The Keto diet was developed in the 1920s with the aim of reducing the frequency of seizures in children with epilepsy. Health professionals of the time found that this eating pattern had anticonvulsant effects. In other words, it was beneficial for children with epilepsy.
Over time, its effectiveness in eliminating excess kilos was also noted. As a result, the Keto diet has become a highly effective slimming method. It also plays an important role in the treatment of type 2 diabetes and cardiovascular disorders.
– Basic principles of the keto diet
In general, the body needs three elements to function, including fats, carbohydrates and proteins. These are the main nutrients that provide energy. They are supplied by the foods we eat every day.
According to the French Food Safety Agency (Anses), carbohydrates or sugars cover 40-55% of an adult’s daily energy needs. The daily intake of lipids or fats is 35%. Protein intake is between 10% and 20%.
The situation is quite different with the Keto diet. As mentioned above, this diet is based on a high consumption of high-fat foods. In fact, fat intake reaches 75%. Carbohydrate intake, on the other hand, is limited to a relatively low 5% per day. Protein intake remains unchanged.
– Foods allowed on the Keto diet
The foods to be favored on the ketogenic diet are those with a high fat content. These include fish, seafood, eggs, butter, olives, avocado and vegetable oils. Meat and poultry are also permitted. Vinegar and lemon juice can be used to enhance the taste of meals.
Hard cheese is permitted, but in quantities not exceeding 100gr per day. As for vegetables, prefer low-carbohydrate ones such as lettuce and spinach. Whole milk, whole-milk yoghurts, wine, sugar-free coffee and vegetables with a higher carbohydrate content are allowed, but in limited quantities.
Since you need to eat a lot of fat, you need to choose it carefully. Foods rich in omega-6 fatty acids should be eaten in moderation. These include soybean, sunflower, corn and grapeseed oils. Monounsaturated fats, such as olive and avocado oil, should be preferred to saturated fats, such as fatty meats and Omega-3.
– Foods forbidden on the keto diet
The ketogenic diet is rather restrictive. In fact, several foods are forbidden, most of them rich in carbohydrates. These include sugar and all sweet products such as fruit juices and chocolate. Cereals, starches, breads, pastries, pastries, cookies, soft cheeses and fresh cheeses are also forbidden.
Added to these are legumes, potatoes and all sweet vegetables such as corn, carrots and beet. Soft drinks, honey, sweet sauces, plant-based milk or yoghurt, flavoured yoghurts and vegetable juices are also off-limits. As for fruit, only berries are permitted.
Losing weight on the ketogenic diet
Many people have testified to the effectiveness of the ketogenic diet in the fight against excess weight. The question is: how can this diet generate weight loss?
– How the keto diet works
The body needs energy to function, and this is supplied by the three nutrients mentioned above: proteins, carbohydrates and fats. As a general rule, however, the body uses carbohydrates as its main source of energy.
So, when carbohydrate intake is reduced, it has to draw on glycogen reserves. Every gram of glycogen consumed results in a loss of 3 to 4gr of water. This is why people on the ketogenic diet lose a lot of weight at first. In reality, this is water loss.
That said, lower carbohydrate intake can also generate significant weight loss. This is because glycogen reserves are depleted. Once depleted, the body needs to convert the fats it consumes on a daily basis into energy in order to function properly. This leads to the formation of waste products known as ketone bodies, which accumulate in the bloodstream. When this happens, the body enters a state of ‘ketosis’.
When the body is in ketosis, it becomes a veritable fat-burning machine. It also reduces appetite. This is how the ketogenic diet leads to significant weight loss. In general, it takes two to three weeks for the body to enter this ketonic state.
– The results
The ketogenic diet enables rapid weight loss. In fact, many kilos can be shed in just one month. The duration of the diet can range from a few weeks to several years. It all depends on what you want to achieve. In general, the ketogenic diet is adopted as a lifestyle rather than just a diet. This is the case when it is used therapeutically.
Advantages and disadvantages of the ketogenic diet
Obviously, like all diets that guarantee weight loss, the ketogenic diet has both positive and negative points.
– The benefits of keto
This eating pattern promotes a feeling of satiety and guarantees rapid weight loss. So, if you want to lose weight, the ketogenic diet is a good ally. What’s more, it’s not a low-calorie diet. So it shouldn’t cause frustration or fatigue.
To top it all off, the foods allowed are excellent sources of protein and quality fats. Good fats are good for your health. They support the cardiovascular system.
– The disadvantages of keto
To lose weight or heal with the ketogenic diet, you can’t cheat. This diet is therefore difficult to follow, as avoiding carbohydrate-rich foods, particularly starchy foods, is not easy. Following this diet could have a harmful impact on social life.
According to health professionals, the ketogenic diet can also have some rather annoying side effects known as ‘ketogenic flu’. The main symptoms are constipation, nausea, fatigue, cramps, headaches and bad breath.
Conclusion
The ketogenic diet is a highly effective weight-loss solution, but don’t be fooled into thinking that it’s simple and easy to implement. The right diet to achieve the state of ketosis necessary for good diet results must be followed scrupulously. It requires constant effort and a mind of steel!
However, there are a number of ways to help you achieve ketosis. In fact, certain food supplements, including the one we recommend below, can speed up the process with varying degrees of effectiveness. But an adequate keto diet will always be the main element to the success of this diet!
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