The ketogenic diet, commonly known as the keto diet, has become very popular in recent years. It is a high-fat, low-carb diet, which aims to induce a state of ketosis in the body. Ketosis is a metabolic state where the body uses fat as its primary energy source rather than carbohydrates. The keto diet is often used to lose weight quickly, improve metabolic health, and even treat certain medical conditions, such as epilepsy and type 2 diabetes (by regulating blood sugar levels it can be helpful for people with diabetes). In this article, we will look at the basics of the keto diet, its pros and cons, and recommendations for following this diet.
Keto diet: what is the ketogenic diet?
The ketogenic diet (Low carb high fat) is a dietary approach that has gained popularity in recent years. Its basic rule is to eat foods high in fat and low in carbohydrates in order to force the body into a state of ketosis .
Simply put, ketosis is a metabolic state where the body burns stored fat for energy, instead of relying on carbohydrates for energy. When the body lacks carbohydrates for energy, it begins to produce ketone bodies from stored fat to provide the necessary energy. These ketone bodies are used as fuel for cells in the body, including the brain.
The ketogenic diet is often used for weight loss , but it is also used to improve overall health and reduce the risk of chronic diseases such as type 2 diabetes (by reducing blood sugar levels), diseases cardiovascular diseases, cancers, brain tumors and neurological diseases such as Alzheimer’s disease. It could also help children with epilepsy.
Foods allowed on the ketogenic diet include meats, fatty fish, eggs, cheeses, low-carb vegetables such as spinach, broccoli, and Brussels sprouts or cauliflower, as well as vegetables. Foods to avoid include cereals, fruits, high-carb dairy products such as sugary yogurt, and high-carb processed foods such as cookies, cakes and candy.
The ketogenic diet can be difficult to follow because it involves significantly reducing carbohydrate intake, which can lead to feeling weak and tired at first. It is important to follow the diet with the help of a health professional such as a dietitian, to ensure that nutrient intakes are sufficient.
How to start a keto diet?
If you’re looking to start a keto diet, there are some simple tips you can follow to help you get started. The keto diet, also known as the ketogenic diet, involves increasing the consumption of foods high in fat and protein, while limiting carbohydrates. This approach is used by some to lose weight or to improve overall health, but it is important to make sure you start in the right way to achieve the best results.
The first tip is to start slowly . It can be tempting to change your lifestyle all at once, but this can be difficult to maintain in the long term. Instead, start by replacing one meal a day with a ketogenic meal, like scrambled eggs with bacon and spinach. Then, when you feel comfortable with this routine, you can gradually add other ketogenic meals to your diet.
The second tip is to focus on the quality of the food you eat. Avoid processed foods high in carbohydrates and sugar, such as chips, biscuits and soft drinks. Instead, opt for whole foods high in fat (or lipids), protein and fiber, such as meats, green vegetables (like broccoli, cauliflower or spinach for example) and nuts. . This will help you stay full longer and avoid cravings.
The third tip is to stay hydrated . When you follow a ketogenic diet, your body excretes more water than usual, which can lead to dehydration. Make sure you drink enough water throughout the day and add salt to your diet to help your body retain water.
Decreased inflammation : Some studies have shown that the ketogenic diet can reduce inflammation in the body, which may benefit a variety of conditions.
Risk of nutritional deficiencies : While the ketogenic diet limits certain food groups, it can be difficult to get all the nutrients the body needs. It is important to make sure you get enough fiber, vitamins and minerals.
Side effects : When transitioning to the ketogenic diet, some people may experience side effects such as fatigue, headaches, nausea, and constipation.
Difficulty maintaining the diet long-term : The ketogenic diet is very restrictive, which can make it difficult to maintain long-term.
Keto diet principle: the proportions of fats, proteins and carbohydrates
In the ketogenic diet, the recommended proportions of macronutrients are generally as follows: approximately 70 to 80% fat, 15 to 20% protein and only 5 to 10% carbohydrates .
These macronutrient proportions are designed to bring the body into a state of ketosis, where it primarily uses fat for energy while limiting carbohydrate intake.