The ketogenic diet is becoming increasingly popular.Its principle is simple: drastically reduce carbohydrates in favor of lipids .The body thus enters a state of ketosis and burns more fat .Often used to lose weight , it is only effective in the short term .By weaning yourself off sugar addiction, the keto diet helps control blood sugar levels .However, it does not only have health benefits and its long-term effects remain unknown .Very restrictive, this diet leads to nutritional deficiencies, adverse effects and other potential health problems .Before starting a keto diet, it is advisable to take precautions and seek advice from a healthcare professional .The ketogenic diet , or keto, has been very popular in recent years , particularly among athletes and people wanting to lose weight.Its principle is simple: it consists of drastically reducing your carbohydrate consumption in favor of lipids .In addition to promoting weight loss , it is said to have other properties , such as improving the functioning of the body and preventing certain diseases.But what is it really? Is the keto diet really that beneficial for your health and does it really help you lose weight? Why is it so controversial?
What is the ketogenic or keto diet?
The ketogenic diet is a strict and restrictive diet .
Its name comes from “ ketosis ” which means ketosis in English . By depriving the body of carbohydrates, it is allowed to enter a state of ketosis which consists of producing energy from lipids rather than carbohydrates .Unlike other diets, the keto diet does not require counting calories. However, it relies on a drastic reduction in the consumption of sugars and starches (carbohydrates) in favor of fats.Adopting a ketogenic diet involves eating less than 50g of carbohydrates per day , which is about 6 times less than in a balanced diet. On the contrary, you must increase your fat and protein intake to provide the body with the calories it needs to function. In short, you replace sugar with fat in order to lose weight.
The original version of the keto diet provides that 90% of calories come from fat, 6% from protein, and only 4% from carbohydrates. Its popularization has made the distribution of caloric intake a little more flexible, with more protein. However, the share of fat must represent at least 70% of caloric intake, and carbohydrates 10% maximum. In any case, we are on a distribution very different from what is recommended in a normal diet, namely 55% carbohydrates, 30% fats, and 15% carbohydrates.
Foods to avoid and to favor
Some foods should be avoided, while others can be consumed in excess:
Cereal products (cereals, bread, rusks, pasta, rice, etc.),Tubers (potatoes, parsnips, sweet potatoes, etc.),Dried fruits,Dried vegetables,Peas,Fruits (at least the sweetest ones),Jams,Compotes,Ready meals with added sugar,Chips and aperitif biscuits,Unsweetened dairy products (cream, butter, cheese, fromage blanc, etc.),Mayonnaise,Oilseeds (nuts, hazelnuts, almonds, etc.),Lawyers,Green and cruciferous vegetables,Low-sugar fruits like berries, red fruits, watermelon, coconut,Chocolate with more than 85% cocoa.The Magic Formula to Lose Weight, No Matter What Your Diet IsNo matter what diet you follow, the magic formula for losing weight every time is to reduce your caloric intake and increase your energy expenditure , particularly through physical exercise.
To lose weight in the long term, you should therefore spend more calories than you ingest .
Here are our tips for losing weight effectively and sustainably :Set realistic, long-term goals.
Start by reducing your calorie intake by 500 kcal, making sure to never drop below 1600 kcal in order to provide your body with enough nutrients.
Exercise daily by doing sports ( choose the right ones ), walking home instead of taking the bus or car…
Drink enough. Water satiates and helps with weight loss. Also consider natural slimming drinks .
Eat a balanced diet: avoid high-calorie foods and focus on vegetables.
Chew well, eat slowly and mindfully.
What does science say about the benefits and effectiveness of the ketogenic or keto diet for weight loss?The ketogenic diet makes you lose some weight, but for a limited period of timeWhile the ketogenic diet appears to be effective for weight loss in the short term , it is not the same in the long term.Based on a significant reduction in certain food groups, the keto diet necessarily results in a caloric deficit , which helps to get rid of a few extra pounds .