Ketogenic diet: complete guide to enlighten you
Does the ketogenic diet and the keto diet speak to you?
Focused on restricted consumption of carbohydrates and a marked preference for lipids, it promises fat reduction without too much deprivation. The key: Weight loss and better physical shape.
However, while some people love it and swear by it, others, however, remain more wary and hesitate to get started.
So, is the ketogenic diet really a good idea? Does this diet help you lose weight? How ? What are the benefits and what foods to favor and avoid?
We tell you everything you need to know about this diet that is all the rage.
What is the Ketogenic Diet?
The ketogenic diet , or keto diet , is based on a revolution in the way we consume our food. Originally developed for therapeutic purposes, it has been found to be associated with many benefits as well as weight loss. This is why it was brought back into the spotlight...
The basic principle? Dramatically reduce carbs, green light fats, and maintain adequate protein. In other words, it is a change in nutritional direction that gives pride of place to fat. 🧈
So okay, we're eliminating carbs and saying goodbye to sugar, but it's hard to believe that you can lose weight while still eating cheese and butter, right?
However, this is what the ketogenic diet offers and this for a very specific reason: by limiting carbohydrates, the body is deprived of its usual source of energy, glucose. This is where the magic (or science, rather) happens: the liver kicks in, converting the fats you consume, but also those stored in the body, into an energy alternative called ketone bodies.
This is called the state of ketosis.
The state of ketosis = the basis of the ketogenic diet
Think of it like your body switching from gasoline (glucose) to diesel (ketones) – a transition that has a significant impact on how your metabolism works (your engine).
Here it's all about the fact that ketone bodies, rather than glucose, become the main source of energy.
And guess what? These little companions have a special affinity for fat cells.
Indeed, in the absence of these carbohydrates, the body switches to using fat as its main source of energy. These lipids undergo breakdown to form “ketone bodies” which then become the main source of energy for cells.
Did you follow? 🤔 In other words, by adopting the ketogenic diet, you encourage your body to consume fats, including those that are stored.
But the craze around this diet is not limited to weight loss alone. Although popular in this area, the ketogenic diet has also attracted interest for its purported benefits in mental and athletic performance or blood sugar regulation.
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Benefits of the Ketogenic Diet
The ketogenic diet was not originally designed for weight loss.
Its initial development was therapeutic to relieve certain ailments or diseases.
So, what are the other benefits of the ketogenic diet?
Weightloss
As we have seen, the ketogenic diet promotes sustained weight loss by encouraging the body to burn fat as its primary energy source. By reducing insulin levels due to the sharp reduction in carbohydrate consumption, it creates an environment conducive to the mobilization of fat reserves.
Blood Glucose Stability
By limiting carbohydrates, the ketogenic diet helps maintain stable blood sugar levels. This can be particularly beneficial for people with metabolic disorders or looking to regulate their blood sugar levels.
Foods to favor and “forbidden” in the Ketogenic Diet
Okay so concretely, what do we eat during a keto diet ?
Spoiler alert: you won't be disappointed! 😋
Foods recommended for the keto diet
- ✅ Healthy Fats: Avocado, Vegetable oils (olive oil, rapeseed oil, etc.), Nuts, Peanut butter, etc.
- ✅ Low-Carb Vegetables: Spinach, broccoli, avocado, mushrooms
- ✅ Full-fat dairy products: Cheeses and creams
- ✅ Oilseeds: Walnuts, hazelnuts, almonds…
- ✅ Low-sweet fruits: Redcurrants, strawberries, raspberries, watermelon…
- ✅ Meats: Beef, pork, lamb…
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✅ Fish and oily fish: Herring, tuna, salmon
“Forbidden” foods & alternatives
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❌ Refined carbohydrates: White breads, pasta
Replacement: Alternatives made from almond, coconut or seed flours, such as keto bread or konjac pasta. -
❌ Honey, sugar, sugar
Replacement: Ketogenic sweeteners such as stevia or birch sugar -
❌ Added sugars: sodas, candies, sweet desserts
Replacement: Natural sugar-free drinks, low-carb fruits for desserts
- ❌ Breakfast cereals, biscuits, cakes, pastries, pastries… Replacement: Ketogenic porridges with seeds, almond or coconut-based biscuits, and keto-friendly pastries.
-
❌ Alcohol: wine, beer…
Replacement: water? 🤪 -
❌ Legumes (peas, lentils, beans, etc.)
Replacement: Spinach, broccoli, cauliflower -
Vegetables high in carbohydrates: potatoes, cooked carrots
Replacement: Zucchini, asparagus, endive, cucumber, celery
-
❌ Fruits rich in sugar: bananas, grapes, mangoes
Replacement: Strawberries, raspberries, currants, blackberries...
In short and to help you see clearly in the ketogenic diet , the distribution of macronutrients is as follows: 70% and 80% lipids, 15 to 25% proteins and limit carbohydrates between 5% and 10% (maximum of 50 g per day).
Practical Tips for Adopting the Ketogenic Diet
Now that we have dissected the basics of the ketogenic diet , let's move on to practical tips to help you with this nutritional change:
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Plan your meals: The key to success on the ketogenic diet is planning. Anticipate your meals by including sources of healthy fats, moderate protein, and a limited amount of carbohydrates. This will help you avoid last-minute temptations and ensure adequate nutritional balance.
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Familiarize yourself with nutrition labels: Do product nutrition labels look like Chinese? With a ketogenic diet, however, you will have to learn to spot hidden carbohydrates, unmask added sugars and track down lipids. A quick glance at the label can make all the difference while on a keto diet. Well and otherwise…. You can download the yuka app to help you!
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Stock up on ketogenic snacks: To avoid temptations that could cause you to deviate from your plan (put down that pain au chocolat 😂!), and instead keep ketogenic snacks on hand. Nuts, cheese, avocado or even peanut butter are all delicious options that are compatible with this diet .
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Hydrate plenty: When transitioning to the ketogenic diet , hydration becomes crucial. Drink enough water to make up for the water loss associated with cutting carbs.
- Consult a healthcare professional: Before diving in headlong, it may be a good idea to consult a healthcare professional or nutritionist. They can guide you in tailoring the diet to your specific needs, monitor your health during the transition, and ensure that no nutritional deficits arise.
The limits of the ketogenic diet
Adopting new eating habits can sometimes be a challenge, and our bodies may have difficulty adapting to a different diet.
As with any dietary change, let's not underestimate the importance of supplements.
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Magnesium, collagen and the keto diet
Food supplements can become valuable allies within the framework of specific diets, helping to reduce possible adverse effects or, conversely, to reinforce the desired benefits.
1/ Magnesium: Within a ketogenic diet for example, the intake of magnesium becomes important. Indeed, the ketogenic diet is associated with a greater mineral loss, which must be compensated...
2/ Marine collagen: As for marine collagen , it contributes to the integrity of the intestinal wall, particularly important in the context of the ketogenic diet.
Finally, it remains a precious ally for joints and skin.
Ketogenic diet, not for everyone
- Pancreatitis
- Liver disturbances
- Renal failure
- Hypersensitivity to lipids
- History of eating problems.
Pregnant or breastfeeding women should also avoid this diet. If you have diabetes, seek help from a healthcare professional.
In summary
Although the keto diet can help you achieve your physical goals by losing a few pounds, it is essential to remember that it is not suitable for everyone and carries the dreaded risk of the yo effect. -yo if not followed correctly. 😬
Caution is therefore advised, and it is strongly recommended to consult a health professional before adopting a ketogenic diet .
Remember that a balanced diet, combined with regular physical activity and effective stress management, remains the best way to stay in shape and maintain your figure. 😉
