After the Atkins diet and the paleo diet, the Mediterranean diet is now the turn of the keto diet to make the buzz!
And for good reason, it would make you lose weight and would be a source of innumerable benefits on the body, and all this, by eating (almost) only fat!
Too good to be true?
Let's say it right away: there is no miracle diet and the very idea of a diet doesn't really appeal to us at PAF.
However, the keto diet is attracting more and more attention and we wanted to present it to you: its benefits, its principles, the attributed effects but also the associated risks.
The Keto diet, How Does It Work?
The ketogenic diet is based on your body's use of a new source of energy.
Instead of depending on carbohydrates (from grains, legumes, fruits, and vegetables),
the keto diet relies on the use of ketones, a type of fuel that the liver produces from stored fat in a process that is called ketosis.
Burning fat seems like a great way to lose weight. But forcing your liver to make ketones is no small feat!
First of all, you need to drastically reduce the amount of carbohydrates in your diet.
You should consume less than 20 to 50 grams of carbohydrate per day.
As an example, a medium-sized banana contains around 27 grams of carbohydrate and may, therefore, be enough to put you in the red!
So, while a balanced diet is roughly 50% carbohydrate, 35% fat, and 15% protein, the keto diet recommends consuming 5% carbohydrate, 15% protein, and 80% fat!
Finally, too much protein can interfere with ketosis.
It is therefore absolutely necessary that most of the caloric intake comes from fat, whether saturated or unsaturated.
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Keto Diet: What Are The Benefits?
If the ketogenic diet so successful, why it is the source of many benefits.
Be careful, these effects should be conditional because we currently have little experience and studies on this diet.
KETO DIET AND WEIGHT LOSS
Converting fat to energy takes more work than converting carbohydrates to energy.
For this reason, a keto diet can help speed up weight loss.
Plus, since the ketogenic diet is very high in naturally satiating protein and fat, you won't experience any cravings.
KETO DIET AND ACNE REDUCTION
Acne can have different causes, one of which can be related to abnormally high blood sugar.
Indeed, a diet rich in processed and refined carbohydrates can alter the intestinal flora and cause significant fluctuations in blood sugar levels, which can adversely affect the health of the skin.
Therefore, by decreasing the carbohydrate intake, a ketogenic diet may reduce some cases of acne
KETO DIET AND CANCER
A study has shown that this diet can be a complementary treatment to chemotherapy.
This can explain the fact that the body's state of ketosis causes more oxidative stress in cancer cells than in normal cells.
Finally, other theories suggest that because the ketogenic diet reduces high blood sugar, it may reduce insulin-related complications, which may be associated with certain cancers.
KETO DIET AND BRAIN HEALTH
Some studies suggest that the ketogenic diet has neuroprotective properties.
It could, therefore, help to treat or prevent diseases such as Parkinson's disease, Alzheimer's disease, and even certain sleep disorders.
One study even found that people on a ketogenic diet improved their alertness and cognitive functioning.
A Ketogenic Diet, What To Eat?
FOODS HIGH IN FAT
Certain healthy unsaturated fats are allowed in the ketogenic diet like nuts (almonds, hazelnuts, Brazil nuts), seeds, avocados, tofu, and olive oil.
But saturated fats from vegetable oils ( coconut, flax, hazelnut), the lard, the butter, and the cocoa butter stay highly recommended.
FOODS RICH IN PROTEIN
The recommended amount of protein in the ketogenic diet is around 15% of the daily calorie intake.
This is the same portion as in a conventional diet.
On the other hand, the distinction between lean protein foods and protein sources rich in saturated fat is no longer relevant.
CHOOSE LOW-CARB FRUITS AND VEGETABLES
All the fruits are rich in carbohydrates, but you can still eat certain fruits low in sugar, generally berries: raspberries, blackcurrants, blueberries, and currants
Likewise, the ketogenic diet favors vegetables that are less rich in carbohydrates.
Leafy vegetables (kale, chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, peppers, garlic, mushrooms, cucumber, celery, zucchini …
Dangers of the Keto Diet
The ketogenic diet should not be taken lightly.
By its high content in saturated fats and the reduced intake of fruits and vegetables, it is one of the most controversial diets and presents many risks:
NUTRIENT DEFICIENCY
Indeed, if you do not consume a wide variety of vegetables, fruits, and cereals, you risk suffering from micronutrient deficiencies, especially selenium, magnesium, phosphorus, and vitamins B and C.
Also, followers of the diet ketogenic may lack antioxidants, most of which are found in fruits and vegetables.
LIVER AND KIDNEY PROBLEMS
With so much fat to metabolize, the diet could prematurely tire the liver.
Likewise, the ketogenic diet can also overload the kidneys, which are responsible for metabolizing protein
CONSTIPATION
This is because the ketogenic diet is low in high fiber foods like grains and legumes.
However, fibers play an essential role in facilitating transit and preventing certain colorectal cancers.
ACIDOSIS
The ketones released during ketosis are extremely acidifying.
However, acidic environments favor the appearance of inflammatory and joint diseases or even metabolic diseases, such as diabetes.
In fact, any drastic change in your diet can have consequences for your health.
For this reason, you should always consult your doctor or a nutritionist before starting a new diet.
Which Diet To Turn To?
If you are looking to lose weight, the idea is to start a food rebalancing rather than a diet, especially on the principle of food associations.
Always learn to listen to your body and do not hesitate to seek help from a naturopathic nutritionist.
If you are simply lacking in motivation, we recommend a 14-day Slimming Cure which will give you the first impetus as well as good advice to apply daily.
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