2023-06-29 08:57:29
Increasingly popular, acclaimed by some stars and celebrities, the ketogenic diet – also says Keto – is gaining more and more followers.
What is the ketogenic diet?
The objectives targeted by the keto diet ? A healthier diet and weightloss significant. And to do this, the ketogenic diet recommends a very high fat intake (75% of contributions), a ‘classic’ protein consumption (regarding 20%), and a considerable reduction in carbohydrate intake (5% of intake). The idea? reach thestate of ketosis, which is said to have multiple health benefits. Originally imagined to treat certain pathologies, including epilepsy, nearly a century ago, the keto diet has experienced renewed interest in recent years…
Keto diet foods to avoid
In this very restrictive diet, there are many foods to avoid. Among them :
sugar, sweet products, cereals, starches, bread, pastries, pastries, cookies, legumes, sweet vegetables (beets, corn, carrots, etc.), fruits (except berries), potatoes, soft cheeses, fresh cheeses, soft drinks, chocolate, honey, jam, syrup, fruit and vegetable juices, sweet sauces, milk and yoghurts made from vegetable milks (soya, almonds, etc.), flavored yogurts, sweetened fruit compotes.
Ketogenic diet, foods allowed
fish, seafood, meat, poultry, eggs, butter, vegetable oils, vinegar, lemon juice, olives, avocado, low carbohydrate vegetables (spinach, lettuce, cabbage kale, …), hard cheeses (within the limit of 100 g per day).
Some other foods are allowed but should be eaten in moderation:
whole milk, whole milk yogurts, vegetables richer in carbohydrates (but are prohibited: carrots, beets, sweet potatoes, peas and corn), wine, strong alcohol, coffee without sugar .
KETO diet: effectiveness and health benefits?
IF you are looking for rapid weight loss, the ketogenic diet should satisfy you. Usually, the body draws its energy from the carbohydrates consumed each day. By reducing the intake, the liver is encouraged to convert fats (rather than carbohydrates) into energy. But as in most other diets, remains the most difficult: keep up the pace to stabilize your weight … and bear well the impression of seeing his weight stagnate. By using fat for energy, the body also produces ‘waste products’ called ketone bodies. After 2 to 4 weeks of this diet, we reach the state of ketosis. This condition also causes a decrease in appetite…which helps to reduce the amount of food eaten.
Then come the multiple health benefits of being in ketosis : energy boost, potentially positive effect on blood lipid levels, protection once morest certain pathologies…
Not only followed to lose weight, the ketogenic diet is also used as part of the treatment of various diseases: epilepsy, cancers, inflammatory diseases, asthma, autism etc.
Are there any disadvantages?
Yes, and there are even many of them according to some specialists. The first obstacle, first of all, is to hold this very restrictive regime when preparing meals. The recommended daily carbohydrate intake is around 20g per day…and that’s it for the whole day!
Then, such a diet is not without consequences on the general state of health … and Side effects are to be taken into account. The high fat intake thus has a significant impact on cardiovascular and liver health. Added to this is the lack of fiber, vitamins and minerals… Headaches, nausea, fatigue can also be experienced by people who choose to follow this diet.
Want to try the ketogenic diet? We strongly encourage you to check with your doctor beforehand so that he can advise you on the compatibility of this diet with your state of health.
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