What is Ketogenic Diet? Does the ketogenic diet help you lose weight?

The ketogenic Diet has been in fashion for a number of a long time. Be that as it may, this sort of slim down has long been utilized to treat pathologies such as epilepsy.

What are the characteristics of the ketogenic Diet and what are its benefits? In this article, discover out everything you wish to know around the ketogenic eat less.

The ketogenic diet, what is it?

The ketogenic diet has been a particularly fashionable high-fat diet in recent years. However, it has been used for almost a hundred years to treat certain pathologies, including epilepsy. This diet aims to drastically reduce the consumption of carbohydrates in favour of fats to induce a state of ketosis. Beyond significant weight loss, it is said to have many health benefits.

Characteristics of the ketogenic diet

Here are the different characteristics that make up the ketogenic diet:

• A very high consumption of lipids (75% of intake);

• Unchanged protein intake;

• A considerable reduction in carbohydrate intake;

• Causes unpleasant symptoms for the first few weeks (ketogenic flu);

• Rapid weight loss;

• The state of ketosis would have many health benefits (energy boost, protection against certain pathologies, etc.).

The main principles of the Ketogenic diet

Originally used in children with epilepsy to reduce seizures, the ketogenic or Keto diet was developed in the 1920s.

This diet first demonstrated anticonvulsant effects in epileptics. Then, the keto diet has gained popularity in recent years as a quick method to lose weight.

The ketogenic diet is also used to improve symptoms of type 2 diabetes and cardiovascular disease.

How does the ketogenic diet work?

The ketogenic diet for weight loss is characterized by the consumption of:

• 50 g of carbohydrates maximum per day. This represents about 5% of the total calories consumed during the day. A normal diet usually provides between 45-65% of our calories as carbohydrates;

• 75% lipids;

• 20% protein.

This diet therefore completely reverses our traditional food pyramid and its main principles.

How does the ketogenic diet cause weight loss?

Usually, the body gets its energy from the carbohydrates consumed during the day and which are necessary for the proper functioning of the body.

In the ketogenic diet, carbohydrates being extremely limited, the body begins to draw on its reserves of carbohydrates stored at the level of the muscles and the liver called reserves of “glycogen”.

Since each gram of glycogen is linked to 3-4 g of water in the body, the significant weight loss at the start of the ketogenic diet is largely a loss of water.

When glycogen stores are depleted, the body naturally begins to use lipids or fats for energy.

However, when the body uses lipids in the absence of carbohydrates, it produces waste products called ketone bodies. Then, ketone bodies begin to accumulate in the blood and their odor, similar to that of nail polish, becomes noticeable in the breath.

This is the main indicator that the body is in a state of “ketosis”. It usually takes between 2 to 4 weeks to reach this state. You can check the state of “ketosis” by purchasing urine test strips from pharmacies.

This state of "ketosis" causes a marked decrease in appetite which contributes to reducing the amount of food consumed. This condition can also lead to nausea and fatigue.

Although this diet does not focus on calorie counting, those who follow it actually take in fewer calories because they are not hungry and this leads to weight loss.

Duration of the Ketogenic diet

The specific ketogenic diet for weight loss does not have a time limit. It's more of a lifestyle than a fixed-term diet.

When the ketogenic diet is practiced in the therapeutic area, it has a variable duration from a few weeks to several years depending on the expected results.

Foods allowed on the ketogenic diet

Foods allowed in large quantities on the ketogenic diet are:

• fish;

• seafood ;

• meat ;

• poultry;

• eggs;

• butter ;

• vegetal oils ;

• vinegar ;

• lemon juice ;

• olives;

• lawyer ;

• low-carb vegetables (spinach, lettuce, kale, etc.);

• hard cheese (100 g per day).

• Foods allowed, but to be consumed in moderation, are:

• whole milk ;

• whole milk yogurts;

• vegetables richer in carbohydrates (except carrots, beets, sweet potatoes, peas and corn);

• wine ;

• strong alcohol ;

• coffee without sugar.

Since a large amount of fat is ingested every day, it is important to be aware of the type of fat consumed. It is advisable to limit the consumption of omega-6 fatty acids, which in excess have a pro-inflammatory effect.

The main sources of omega-6 are soybean, corn, safflower, grapeseed, sunflower and wheat germ oils. It is therefore necessary to limit the consumption of salad dressings, vinaigrettes and mayonnaise made with these oils.

The consumption of monounsaturated fats (olive oil, avocado, nuts) and saturated fats (fatty cuts of meat, high-fat dairy products) is more advisable.

The use of coconut oil is recommended because it contains fats that are easily converted into ketone bodies.

Finally, the consumption of Omega-3 contained in oily fish, rapeseed and flaxseed oil, nuts or even chia, flax or hemp seeds must be sufficient.

Foods forbidden on the Ketogenic diet

The ketogenic diet is relatively restrictive, many foods are prohibited because they prevent the body from maintaining itself in a state of ketosis. We quote:

• Sugar;

• Sweet Products;

• Cereals;

• Starches;

• Bread;

• Pastries;

• Pastries;

• Cookies;

• Legumes;

• Fruits (except berries);

• Potato;

• Sweet vegetables (beets, corn, carrots, etc.);

• Soft-paste cheese ;

• Cream cheese;

• Soft drinks ;

• Chocolate;

• Honey, jams, syrup;

• Fruit and vegetable juices;

• Sweet sauces;

• Milk or yogurt made from vegetable milks (soya, almonds, etc.);

• Flavored yogurts;

• Sweet fruit compotes.

Advantages and disadvantages of the Ketogenic diet

The positives of the ketogenic diet

Here are the benefits of following a ketogenic diet:

• Feeling of satiety;

• No caloric restriction;

• Good supply of quality lipids and proteins;

• Rapid weight loss;

• Potentially positive effect on blood lipid levels.

The negatives of the keto diet

However, there are downsides to the ketogenic diet, including:

• Unpleasant side effects in the first weeks (ketogenic flu);

• Little dietary diversity;

• No deviation allowed;

• Difficult to follow;

• Monotone;

• Incompatible with a fulfilling social life.

Recommendations and precautions to take

What are the dangers of the ketogenic diet?

During the first weeks, very unpleasant effects can occur. We speak of ketogenic flu, it is a transitional period almost systematically accompanying the passage of the body into a state of ketosis.

Be careful, some side effects seem to persist even after the transition period such as:

• Hypoglycaemia (low blood sugar);

• Dehydration;

• An increased risk of urolithiasis or kidney stones;

• Constipation.

A fiber and vitamin supplement is recommended when following this diet, probably due to the low content of fruits, legumes and whole grain cereal products which are very good sources of fiber and micronutrients.

What are the therapeutic indications of the ketogenic diet?

Beyond weight loss, the ketogenic diet is used in the treatment of various pathologies:

• Epilepsy;

• Cancer;

• Inflammatory diseases, etc.

This is also why it was originally created in the 1920s. In the therapeutic environment, the interest of the ketogenic diet is well established.

Is it a diet compatible with bodybuilding and sport?

The ketogenic diet is completely compatible with sports practice. Some studies even demonstrate the benefits of the ketogenic diet which would allow better performance, a reduction in recovery time and which would facilitate effort.

In recent years, this diet has been very popular in the sports world.

How not to regain weight?

The ketogenic diet is more of a lifestyle than a time-limited diet. It is therefore not supposed to be abandoned after a few months.

However, given the very large restrictions that the ketogenic diet engenders, it seems inevitable to regain weight if it were to be stopped.

To avoid an excessive yo-yo effect, it would seem beneficial to be accompanied by a nutrition professional who could help to gradually reintroduce carbohydrates into the diet without having too serious consequences.

A few figures to go further

As the ketogenic diet is very high in fat, many concerns persist about its potential negative impact on cardiovascular risk.

According to a recent study carried out in 2013, not only does the ketogenic diet lead to greater weight loss than a low-fat diet, but it would also have a positive impact on:

• Blood pressure;

• HDL cholesterol levels (good cholesterol);

• Blood triglycerides.

The ketogenic diet has also been shown to increase LDL (bad) cholesterol levels. Indeed, saturated fats are not as harmful as we think.

These new data remain recent, but still have to be taken into consideration.

When it comes to weight loss, the ketogenic diet has been shown to be more effective than a low-fat diet. Indeed, multiple studies have compared low-fat or high-protein, moderate-carb diets to the ketogenic diet.

The results show that in the short term (1 year and less), the ketogenic diet is more effective in weight loss. However, very few studies have evaluated the effects of this diet in the longer term.

Opinion of the dietician on the ketogenic diet

The ketogenic diet is a diet that does not really respect the basic rules of a balanced diet. It excludes many food groups and seems to forget the notion of pleasure.

Withdrawal from cereal products, legumes and fruits can lead to certain deficiencies, particularly in fibre, vitamins and antioxidants, which play many roles in health.

However, it is hard to deny the demonstrated positive health effects that this diet seems to have. If it is difficult to recommend the ketogenic diet for the moment because of its very restrictive nature, many studies in progress should make it possible to see it a little more clearly in the years to come.