Could eating fat help you lose weight? That’s the promise of the keto diet. This diet is increasingly popular for weight loss, but also to improve the functioning of the body and prevent certain diseases. But what is it really?The keto diet is based on a very low consumption of carbohydrates offset by a high consumption of lipids. Appreciated by some athletes and by people wishing to lose weight, this diet would be ideal for slimming down, but also for preventing certain serious diseases. However, it is very controversial and some specialists warn against trying to follow a keto diet without medical support. So, how does this diet work? Is it safe?
THE KETO DIET: WHAT IS IT?
The keto diet, or ketogenic diet (low-carb diet in English), was invented in the 1920s as part of the search for treatments for severe epileptic disorders. Its effectiveness was proven during the 20th century by significantly improving the lives of many children with these disorders. It was then increasingly promoted as a weight loss diet, with many books promoting it with very high promises.
Ketosis
But what is its principle? Carbohydrates are transformed into glucose which serves as our source of energy, but if they are reduced to a minimum, below 50g per day, our body will produce another source of energy from fats to compensate: ketone bodies. Their accumulation leads to a state of ketosis. Literally, a ketogenic diet is a diet that produces ketone bodies, based mainly on lipids.
Food in the Keto Diet
For the distribution of the different macronutrients , there are different versions. In the classic, historical version, we are at 90% of calories provided by lipids for approximately 6% of proteins and 4% of carbohydrates. Then there are other slightly more flexible versions that have developed with its popularization, with a little more proteins and a little less lipids, at least 70% lipids and at most 50 g of carbohydrates.
The Keto Diet: What to Eat to Drastically Limit Carbohydrates?
It is necessary to eliminate the foods richest in carbohydrates : cereal products, products with added sugars, and to strongly limit the richest fruits and vegetables such as tubers. On the other hand, we will favor all sources of fat: fatty meats and fish, oils, oilseeds, cream, cheese, avocado, coconut, etc., and fruits and vegetables low in carbohydrates such as green vegetables, cruciferous vegetables or berries. Finally, it is a moderate protein diet , too much can make you leave ketosis but there is no scientific consensus on the exact limit.
KETOGENIC DIET: WHAT TO EAT? HOW?
The keto diet is a strict diet that allows few foods and prohibits many. The diet is mainly based on the consumption of fats. It is therefore a question of multiplying the sources.
Allowed foods
Authorized foods are foods that mainly contain fats. They can come from products of animal or plant origin. Among them are:
The most recommended foods are those containing monounsaturated fats such as olive oil, avocado, peanut butter and nuts. Milk, plain yogurt, wine and unsweetened coffee can be consumed in moderation.
Foods that are prohibited or to be limited
There are many foods that are prohibited by the keto diet. These are all foods that contain carbohydrates, which includes foods that are sometimes difficult to exclude from your diet. These include:Pasta, semolina and rice can be replaced with cauliflower semolina, vegetable spaghetti or konjac.Cereals (wheat, oats, rice, etc.) can be replaced by lupin, flax, soy, coconut flours or hazelnut, almond or coconut powder;
Bread can be replaced with low carb bread;
Potatoes can be replaced with celeriac, turnips or zucchini;Biscuits can be replaced with low carb cookies and cakes;Pie crusts and pizza doughs can be replaced with almond powder or cauliflower doughs;Sweet fruits such as bananas, pears, apples, mangoes and grapes can be replaced with raspberries, strawberries, blackberries, redcurrants or blackcurrants;Breakfast cereal can be replaced with chia pudding or low carb granola;Corn and potato starch can be replaced with egg yolk, gelatin, konjac powder or agar-agar.
KETOGENIC DIET MENU EXAMPLES
Does it seem complicated to compose menus with the long list of prohibited foods? We have done it for you! Here are some examples of menus that you can eat while following the keto diet.
Breakfasts
Whether you are a fan of sweet or savory breakfasts, there are solutions to adapt them to the ketogenic diet!Salty breakfast: cheese, scrambled eggs with curry, low carb bread;Sweet breakfast: small bowl of almonds, a square of dark chocolate with 85% cocoa;Here’s what a week’s worth of keto lunches might look like:
Sunday: red cabbage, smoked herring, slice of keto bread, 30 g of Cantal cheese.