what is the ketogenic diet?

what is the ketogenic diet?

Here is a diet that proposes to greatly upset our usual principles of food. Particularly appreciated for several years, the ketogenic mode of nutrition offersreverse the type of nutrients consumed daily. Gone are the high doses of carbohydrates and instead of lipids. To carry out this diet, which can lead to relatively rapid weight loss, lipids must thus represent the three quarters food.

The ketogenic diet therefore corresponds to a nutrition composed of 75% lipids, 20% proteins and only 5% carbohydrates (about 50 grams per day). As Passeport Santé explains, the purpose of this type of diet and to put your body in state of ketosis. This state is reached when the body no longer has enough carbohydrates, and calls on another source of energy: body fat. These fatty acids then turn into ketones, also called ketone bodies. To reach this stage, which then allows you to feel a sense of satiety and lose weight quickly, it is advisable to follow a ketogenic diet for at least 2 to 4 weeks.

This diet was developed in the 1920s to help children with epilepsy reduce their seizures. Also called keto diet, it has indeed demonstrated anticonvulsant effects. It also improves the symptoms of type 2 diabetes and cardiovascular disease.

What can you eat on this diet?

When you want to follow the ketogenic diet, certain foods are allowed and encouraged, while others are strictly prohibited. Here is the list of what your plate should contain: fish, seafood, meat, poultry, eggs, butter, vegetable oils, vinegar, lemon juice, olives, avocado, low carbohydrate vegetables (spinach, lettuce, kale), hard cheese (100 g per day). Other foods should be consumed in moderation: whole milk, whole milk yogurts, vegetables richer in carbohydrates (except carrots, beets, sweet potatoes, peas and corn), wine, strong alcohol and finally coffee without sugar.

All foods very high in carbohydrates are them forbidden, because they prevent the entry into ketosis: the sugar and sugary products, cereals, starchy foods, bread, pastries, pastries, biscuits, fruits except berries, potatoes, sweet vegetables (beets, corn, carrots), cheese soft drinks, cream cheese, soft drinks, chocolate, honey, jam, syrup, fruit juices, sweet sauces, flavored yogurts and finally, sweet fruit compotes.

Possible side effects

In the first weeks of this diet, however, very unpleasant side effects can occur. In particular, there is a risk of dehydration, constipation and hypoglycaemia. It is therefore advisable to take some fiber and vitamin supplements at the beginning of this diet. But this type of diet could be defined more as a way of life than a fixed-term diet.

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