Through the ketogenic diet, discover another way of conceiving weight loss diets, an approach that is both original and healthy.
The ketogenic diet, an original approach to lose weight
In its etymological sense, based on the decomposition of the term “ketogenic” into ‘keto’ and ‘genic’, a so-called ketogenic diet refers to a set of dietary practices leading to ketosis. However, ketosis is a metabolic state characterized by a predominance of lipids.
It can therefore be deduced that a ketogenic diet relies mainly on a stronger presence of fats in the diet. That is more or less the meaning given to it in most specialized reviews.
Furthermore, aside from this point, there is often mention of the ketogenic diet’s strong ability to promote fat loss. Is this realistic?
How can we lose weight by significantly reducing carbohydrate intake and prioritizing fat and protein supplements? It’s time to discover the principles of a ketogenic diet and the related mechanisms that promote fat loss.
Functioning of the ketogenic diet
Used as a therapeutic diet for about a century, to treat epilepsy and various other conditions, the ketogenic diet triggers within the body a metabolic mechanism that consists of drawing on lipid reserves to obtain energy.
In fact, carbohydrates normally make up the main source of energy for the human body, thanks to the calories they provide (about 45 to 65% of needs in a balanced diet). But with the ketogenic diet, this predominance of carb intake is reversed.
Thus, carbohydrates provide approximately 5% of energy, while fats contribute to about 75% of energy needs (compared to 30% in a balanced diet), and proteins contribute approximately 20%. In this way, your body does not store fat but consumes it.
For a keto diet, you should therefore focus on fat intake, but it is also important to not neglect other crucial nutrients for your metabolism. Supplementation is very popular among those following this type of diet. Fatty acids such as Omega 3 DHA and EPA are essential fatty acids. As they are not produced by the body, they must therefore be supplied through nutrition.
The Chia seeds are also an interesting food to integrate into the keto diet. They are considered a real grail in the world of food. Especially in this diet, the high content of fiber, protein and polyunsaturated fatty acids in this superfood can be very useful.
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Weight loss through the ketogenic diet, a logical result of a natural biological process
Normally, three types of nutrients constitute the fuels that provide the body with the energy it needs to function: fats, carbohydrates and proteins. These elements are contained in various foods we consume. In a traditional diet, most of this energy comes from carbohydrates and the calories they contribute.
But in the hypocaloric ketogenic diet, the carbohydrate intake from foods is very limited. Therefore, the body starts to draw on the carbohydrate reserves stored in the form of glycogen with water in the liver and in the muscular regions of the body.
For every gram of glycogen used by the body, the amount of water that it is linked to it is also used, thus initially leading to a weight loss through water loss.
Then, once the glycogen reserves are depleted, the body still needing energy, it begins to use lipids to produce energy. This is how this diet can contribute to weight loss in a second stage; here, fat loss occurs because the fat is converted into energy.
When this metabolic mechanism occurs, where the body uses lipids to obtain the energy it needs, it produces waste called ketone bodies, characteristic of the state of ketosis. The main indicator of this state, which can occur after 2 to 4 weeks of starting the ketogenic diet, is the varnish-like smell in the breath due to the accumulation of ketone bodies in the blood. This is then followed by a certain loss of appetite, which also aids in weight loss.
A well-managed ketogenic diet should therefore allow you to achieve your weight loss goals. To do this, you can turn to low-carb foods, but which contain enough nutrients for your body to continue to receive what it needs.
Coconut oil is also a source of good fats for a successful keto diet. It contains MCTs, that is medium-chain triglycerides, fats metabolized by the body in a completely different way than other fats. It’s extremely popular among people who follow the keto diet (the English equivalent of the ketogenic diet).
Rules to follow for a successful ketogenic diet
To successfully follow a ketogenic diet, you must eliminate most sources of carbohydrates from your diet. Thus, milk, cakes, apples, and even foods rich in cereals such as bread, rice and pasta must be excluded from the diet. The same goes for fruits and vegetables high in carbohydrates such as bananas and legumes.
However, contrary to what many people might think when discovering these foods to avoid, the ketogenic diet is far from being restrictive. Anyone who adopts this diet can eat anything they want, as long as it is high in fats or proteins, and low in carbohydrates.
Within the framework of a ketogenic diet, meats, cheese, fatty fish, butter or even oilseeds and eggs can all be part of the diet. It is clear that with such foods, satiety will always be on the menu as usual.
If you choose a keto diet, it is therefore important for you to maintain a sufficient protein intake. Protein supplements will then be your best allies. You can turn to supplements such as Whey protein or plant protein.
Ketogenic diet: who can adopt it?
Everyone can opt for the ketogenic diet. Whether it’s a person who is overweight or not, the ketogenic diet has many benefits that make it interesting for everyone. However, this diet is not recommended for people suffering from kidney failure or having a cholesterol problem. Similarly, people with type 1 diabetes, as well as those suffering from liver disorders or who have recently experienced cardiovascular events should avoid this diet.
Regardless, since the ketogenic diet involves significant changes in your eating habits, it is better to become aware of your health status beforehand. To do this, take advantage for example of the free and comprehensive body-check offered by Foodspring.