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The ketogenic diet is becoming increasingly popular. Known for its general health benefits, it has been recommended as a treatment for various disorders.
For several years now, the ketogenic diet has also been considered an effective weight-loss method.
But what is it exactly? And does it really help you lose weight?
Find all the answers in this article about the ketogenic diet.
Also known as the Keto diet, the ketogenic diet has been around for over a hundred years. However, with the rise in obesity and overweight in recent years, this form of diet is back in the spotlight.
– What is it?
It’s a particular type of diet, as it tends to challenge traditional views about healthy eating. It focuses primarily on high fat intake and low carbohydrate consumption.
The Keto diet was developed in the 1920s to reduce the frequency of seizures in children with epilepsy. Health professionals of the time discovered that this diet had anticonvulsant effects. In other words, it benefited children suffering from epilepsy.
Over time, its effectiveness in reducing excess weight was also observed. As a result, the Keto diet has become a highly effective weight-loss method. It also plays an important role in treating type 2 diabetes and cardiovascular conditions.
– Basic principles of the keto diet
In general, the body needs three elements to function: fats, carbohydrates, and proteins. These are the main nutrients that provide energy. They are supplied by the foods we consume daily.
According to the French Food Safety Agency (Anses), carbohydrates or sugars account for 40-55% of an adult’s daily energy intake. Daily fat intake represents 35%, and protein intake falls between 10% and 20%.
With the Keto diet, the situation is quite different. As mentioned earlier, this diet emphasizes high consumption of fatty foods. In fact, fat intake reaches 75%, while carbohydrate intake is limited to a relatively low 5% per day. Protein intake remains unchanged.
– Foods allowed on the Keto diet
The preferred foods in the ketogenic diet are those rich in fat. These include fish, seafood, eggs, butter, olives, avocados, and vegetable oils. Meat and poultry are also allowed. Vinegar and lemon juice can be used to enhance the flavor of meals.
Hard cheeses are permitted but limited to 100g per day. As for vegetables, opt for those low in carbohydrates, such as lettuce and spinach. Whole milk, full-fat yogurts, wine, sugar-free coffee, and vegetables with higher carbohydrate content are allowed in limited amounts.
Since you need to consume a lot of fat, it’s important to choose it carefully. Foods rich in omega-6 fatty acids should be consumed in moderation. These include soybean, sunflower, corn, and grapeseed oils. Monounsaturated fats, such as olive and avocado oil, should be preferred over saturated fats like fatty meats and Omega-3.
– Foods forbidden on the keto diet
The ketogenic diet is quite restrictive. In fact, many foods are forbidden, mostly those rich in carbohydrates. These include sugar and all sweet products such as fruit juices and chocolate. Cereals, starchy foods, bread, pastries, cookies, soft cheeses, and fresh cheeses are also prohibited.
Add to this list legumes, potatoes, and all sweet vegetables like corn, carrots, and beets. Soft drinks, honey, sweet sauces, plant-based milk or yogurt, flavored yogurts, and vegetable juices are also banned. As for fruit, only berries are allowed.
Many people have testified to the effectiveness of the ketogenic diet in combating excess weight. But how exactly does this diet lead to weight loss?
– How the keto diet works
The body needs energy to function, and it normally obtains this energy from the three nutrients mentioned earlier: proteins, carbohydrates, and fats. Typically, the body uses carbohydrates as its main energy source.
When carbohydrate intake is reduced, the body has to draw on its glycogen reserves. Every gram of glycogen consumed leads to a loss of 3 to 4g of water. That’s why people on the ketogenic diet experience significant initial weight loss—it’s mainly water loss.
That said, lower carbohydrate intake can also result in considerable weight loss. This is because glycogen reserves are depleted. Once they’re exhausted, the body must convert the fats consumed daily into energy to function properly. This process leads to the production of waste products called ketone bodies, which accumulate in the bloodstream. When this happens, the body enters a state known as ‘ketosis’.
Once in ketosis, the body becomes a true fat-burning machine. Appetite also decreases. This is how the ketogenic diet leads to significant weight loss. Typically, it takes two to three weeks for the body to reach this ketotic state.
– The results
The ketogenic diet allows for rapid weight loss. Indeed, several kilos can be lost in just one month. The duration of the diet can vary from a few weeks to several years, depending on your goals. In general, the ketogenic diet is adopted as a lifestyle rather than a temporary diet, especially when used therapeutically.
As with all diets that promise weight loss, the ketogenic diet has both advantages and disadvantages.
– The benefits of keto
This type of eating promotes a feeling of fullness and guarantees rapid weight loss. So if you’re looking to lose weight, the ketogenic diet can be a valuable ally. Moreover, it’s not a low-calorie diet, so it shouldn’t cause frustration or fatigue.
On top of that, the foods allowed are excellent sources of protein and high-quality fats. Good fats are beneficial for your health—they support the cardiovascular system.
– The disadvantages of keto
To lose weight or heal using the ketogenic diet, you can’t cheat. This diet is therefore difficult to follow, as avoiding carbohydrate-rich foods—especially starchy foods—isn’t easy. Following this diet can also have a negative impact on your social life.
According to health professionals, the ketogenic diet may also lead to some rather unpleasant side effects, known as the ‘keto flu’. The main symptoms include constipation, nausea, fatigue, cramps, headaches, and bad breath.
The ketogenic diet is a highly effective weight-loss solution, but don’t be fooled into thinking that it’s simple or easy to follow. To achieve the ketosis state necessary for weight loss, the diet must be followed rigorously. It requires constant effort and strong determination!
That said, there are ways to help you reach ketosis. Certain supplements, including the one recommended below, can speed up the process with varying degrees of effectiveness. But a proper ketogenic diet will always be the key element to success!
KetoCharge :
“KetoCharge is a 100% natural slimming supplement specially designed to make it easier to reach the fat-burning metabolic state known as ‘ketosis’, thereby triggering significant and rapid weight loss!
Use: Only for those intending to follow a ketogenic diet!
(60 days ‘Satisfied or your money back!’)
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