ENTER THE NICHE #2 - Ketogenic Diet What is the ketogenic diet

 

What is the ketogenic diet

The ketogenic diet , also known as the keto diet , has seen its popularity increase in France in recent years, after becoming a very popular diet in the United States and more widely around the world. Used for several decades in the therapeutic context, its use is now broadening to other objectives such as weight loss or even sport.

Can this diet adopted by Hollywood stars be beneficial, especially for weight loss? Is it good or dangerous for health?

Let's go back in this article to the main characteristics of the ketogenic diet .

What is the ketogenic diet?

The ketogenic diet is based on a simple principle:

Significantly reduce the consumption of carbohydrates and greatly increase the consumption of lipids. This is a low carbohydrate diet.

A ketogenic diet is a diet that is very low in carbohydrates , it is also referred to as LCHF ("Low Carb High Fat" which means low in carbohydrates, high in fat). The goal is to put the body into a state of ketosis. Ketosis occurs when the body depletes its stores of glucose and turns to fatty acids for energy from ketone bodies.

In a ketogenic diet, the proportion of carbohydrates corresponds to approximately 5% of the daily calorie intake while in a regular diet it is generally 50% .

5% carbohydrate is equivalent to an average carbohydrate consumption of 20g to 50g per day.

At the same time, the share of lipids corresponds to 65%, 70% or even 75% of the daily caloric intake.

The share of proteins corresponds to about 25% of the total calorie intake.

How does the ketogenic diet work?

The severe restriction of carbohydrates on a ketogenic diet prompts your body to find another source of energy, so it turns to fat (lipids).

How does it work?

First, the drop in the consumption of carbohydrates and sugar leads to a drop in blood sugar and insulin secretion . The body, without a source of energy at hand, will produce another energy, from fat reserves.

These low levels of blood sugar and insulin allow the fat stored in fatty tissue to escape in the form of fatty acids . These go to the liver.

The fatty acids will be converted by the liver into ketones. This process is called ketogenesis.

These newly formed molecules leave the liver and travel to the brain, muscles, organs and other body tissues for use as fuel and provide energy. Ketones are degraded by our organs, we speak of ketolysis.

Ketones thus become the main source of fuel and replace glucose.

What should you eat on the ketogenic diet?

During a ketogenic diet, you must make sure to consume a low amount of carbohydrates to enter ketosis, here are the families of foods to favor:

• Vegetables (low in carbohydrates): most green, leafy vegetables, tomatoes, onions, peppers, etc.
• Meat: red meat, steak, ham, sausage, bacon, chicken, turkey, cold cuts.
• Fish: sardines, salmon, trout, tuna, mackerel, etc.
• Eggs: Preferably organic eggs
• Sources of fat: butter and cream
• Cheese: Cheese (cheddar, emmental, goat cheese, philadelphia, blue or mozzarella).
• Nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
• Oils: mainly extra virgin olive oil, coconut oil and avocado oil.
• Avocado: the symbolic food of the ketogenic diet (it deserves its category)
• Fruits (low in carbohydrates): red fruits and berries (strawberries, raspberries, blackberries, etc.)

We generally select foods containing less than 5g of carbohydrates per 100g. The less carbs you consume, the faster you will enter ketosis. You have to select the right foods, because obviously not all are created equal.

 

If we favor foods low in carbohydrates and high in lipids, the ketogenic diet leaves no room for foods high in carbohydrates, even natural foods such as certain fruits, but also processed products very high in sugar (pastries, candies, ice cream, etc. sodas, cookies, cakes), grain products (bread, flour, pasta, rice), and foods containing starch (potatoes, beans, legumes).

What are the benefits of the ketegone diet?

The ketogenic diet has many benefits:

Weightloss

On a ketogenic diet, the body more easily uses body fat for energy - so there are obvious weight loss benefits. The level of insulin (the fat storage hormone) drops dramatically, which turns the body into a fat-burning machine. The consumption of lipids increases the effect of satiety, which leads to less snacking between meals.

Regulates blood sugar

Another main reason people with type 2 diabetes in particular follow a ketogenic diet is its ability to lower and stabilize blood sugar. By avoiding excessive fluctuations in blood sugar levels, we reduce the number of reactive hypoglycemia, and the yo-yo effect "I eat, I'm hungry, I eat, I'm hungry ..."

Improves concentration

When you reduce your carbohydrate intake, you avoid sharp spikes in blood sugar that can negatively impact our ability to stay focused.

Boosts energy and reduces the feeling of hunger

By giving your body a better and more reliable source of energy like ketones, you will feel more energetic during the day. Fat is proving to be the most efficient molecule to burn for fuel.

In addition to this, lipids increase the effect of satiety and leave us full for longer.

Cholesterol and blood pressure

A ketogenic diet improves triglyceride levels and cholesterol levels. More specifically, a diet high in good lipids and low in carbohydrates shows a dramatic increase in HDL levels and a decrease in the concentration of LDL molecules compared to a standard diet. There is also an improvement in blood pressure.
Often times, blood pressure issues are associated with being overweight, interestingly since the ketogenic diet tends to trigger weight loss.

Insulin resistance

Insulin resistance can lead to type 2 diabetes. A ketogenic diet improves the sensitivity of cells to insulin because it is much less secreted. Who says better insulin sensitivity, says better use of energy.

Acne

It is common to see improvements in the skin when switching to the ketogenic diet as there is less damage and inflammation of the skin.

What are the downsides of a ketogenic diet?

Like any significant change in your diet, when starting a ketogenic diet, it is normal to experience one or more potentially unpleasant effects as the body adjusts to a new way of eating.

Ketogenic flu ("ketoflu" in English) is a period of adaptation during which your body will experience various symptoms. Here are a few :

• Nausea or dizziness
• Muscle cramps
• Bad breath
• Energy loss
• Craving sugar
• Insomnia
• Irritability
• Difficulty concentrating

Usually, these side effects only last a few days while your body adjusts. We are talking about keto-adaptation. Once keto-adapted, one can fully enjoy the benefits of the ketogenic diet.

Ketogenic meal idea:

 Breakfast

 - Example n ° 1: (4.6 g of carbohydrates): scrambled eggs with sautéed onions and grated cheddar cheese

 - Example n ° 2: (2.9 g of carbohydrates): spinach and cheese omelet

 - Example n ° 3: (1 g of carbohydrates): The classic egg-bacon (2 eggs, 2 slices of bacon, cherry tomatoes, parsley)
- Example n ° 4: (0g of carbohydrates): Coffee, with butter and MCT oil

Lunch dinner

- Example n ° 1: (5g of carbohydrates) Roast chicken with creamed broccoli

- Example n ° 2: (4g of carbohydrates) Cauliflower risotto with bacon

- Example n ° 3: (6g of carbohydrates) Veal cutlet with cream and asparagus

Is the ketogenic diet dangerous for your health?

The ketogenic diet is safe for the majority of people who want to lose weight, but in some situations it is essential to consult your doctor before making any changes to your diet . Especially people with kidney failure, liver disease, or pancreas. Also if you are having blood sugar problems like hypoglycemia or type 1 diabetes, pregnant women should also take precautions.

If the ketogenic diet is not properly applied, you will not see the desired results. It is therefore essential to start your ketogenic diet properly.

For that, you can download the Complete Ketogenic Diet Guide for free to start your ketogenic diet in the best possible way.

frequently asked Questions

 How long does it take to enter ketosis?

A ketogenic diet doesn't transform you overnight. It takes time for your body to adjust and enter a state called “ketosis”. This process lasts 2-7 days depending on your body, activity level and what you eat. The fastest way to get into ketosis is to fast, limit your carbohydrate intake to 20g or less per day, and be vigilant with your water intake.

 How can I track my carbohydrate intake?

One of the easiest and most common ways is to use an app like myFitnessPal ( Link ) on your smartphone. You can't track net carbs on the app, although you can track your total carb intake and total fiber intake. To get your net carbs, just subtract your total fiber intake from your total carb intake. There are other applications like FatSecret or CarbManager.

 Should I count my calories?

Calories matter. While the calorie deficit is a basic equation to follow, it is not always as effective and accurate for everyone. Metabolic disorders, endocrine disorders, and food sensitivities will also play a role in all of this. So what should you do? Well, count your calories early on to make sure you stick to the correct distribution of macros, and also make sure you're not over-consuming calories that may be unnecessary. Afterwards, you can stop counting if you wish.

But on a ketogenic diet, you rarely have to worry about calories because fat and protein will keep you full for a long time.

 How Much Weight Will I Lose on the Ketogenic Diet?

How much weight you lose is completely up to you. Obviously, adding physical activity to your diet will speed up your weight loss. Eliminating the things that often cause “blockages” is also a good thing. Artificial sweeteners, dairy products, wheat products etc.

Water weight loss in the first few days is common when starting a ketogenic diet. Ketosis has a diuretic effect that can lead to weight loss of several pounds in just a few days. Without wanting to demotivate you, know that it is not about fat. But it does show that your body is starting to adjust and will soon turn into a fat burning machine!

 What are "macros" and how do you count them?

"Macros" is a condensed term for the word macronutrients. The 3 macronutrients are fat, protein and carbohydrate. As mentioned earlier, calories always count, and it's best to track them at the start of your ketogenic journey. This not only gives you the right habits to follow, but allows you to see how many “hidden carbohydrates” can slip into our food contrary to what you might imagine.

Tracking your macros also helps if you stop losing weight. You can precisely pinpoint the items in your diet that could be the cause. When calculating your macros, think in terms of grams and not just percentage. You can use this calculator ( By clicking here) very simple and available to you free of charge to help you calculate your macros.

I just started my ketogenic diet and feel a little tired. What should I do?

A very common feeling when people start a ketogenic diet is having a headache, a bit of fatigue, and sometimes a little dizziness. Since ketosis has a diuretic effect on our body, we end up peeing a lot more than usual. When we urinate in larger quantities, our body releases a quantity of mineral salts. It is this loss of sodium, potassium, magnesium, which creates these side effects and which you must replace.

Stay hydrated and add salt to your meals. Eat broths, salty foods like cold cuts or nuts. These are great things to eat and drink while you transition into ketosis.

 Constipation, what to do?

It is quite common for people who start a ketogenic diet to have irregular bowel movements. Below is a list of tips for dealing with constipation issues:

- Take a magnesium supplement
- Drink plenty of water
- Take a tablespoon of coconut oil daily
- Stop eating nuts (if you do so) )
- Eat more fibrous vegetables
- Try eating chia seeds or flax seeds
- Drink coffee or tea

I stopped losing weight. What can I do?

Weight loss “plateaus” happen to everyone at least once. There are a number of things that could be causing this. There are a number of different ways you can try that can help, from removing certain foods from your diet and changing your eating habits to intermittent fasting.

Here is a list of suggestions you have reached a plateau:

- Increase your fat
intake - Decrease your carbohydrate intake
- Reduce the intake of nuts
- Reduce the intake of sweeteners
- Look for the presence of hidden carbohydrates
- Reduce the intake of processed foods like cold cuts
- Take your measurements instead of weighing yourself
- Increase your level of physical activity

 How long can a person be on a keto diet?

As long as you want!

While there aren't any long-term studies of people living in ketosis for decades, we also don't have any evidence to suggest that being in ketosis for several years is harmful.

Experienced clinicians have cared for ketosis patients for decades, and evolutionary theories suggest some populations have lived in ketosis even longer.
The ketogenic diet can be a temporary diet for a few weeks or months, just as it can become a real lifestyle and diet and last for an indefinite period.

 Can I consume dairy products on my ketogenic diet?

Dairy products are nutritious and can be part of a ketogenic diet. However, just like other food categories, dairy products cannot deviate from the same rule: restricting carbohydrates.

Therefore, it is important to avoid the consumption of high carbohydrate products like milk and yogurt. Instead, choose the following dairy products:

- Butter
- Cream
- Crème fraîche
- Fresh cheese
- Cheese
- Greek yogurt or kefir

 What is the difference between a ketogenic diet and a low carb diet?

First of all, what does “Low Carb” mean? Low Carb stands for "low in carbohydrates". The ketogenic diet is a low carb diet, so it is a low carb diet. The special thing about the ketogenic diet is that it is very low in carbohydrates. It is somewhat of the strictest version of the low carb diet.

In France, the majority of people consume several hundred grams of carbohydrates per day (250 to 500g). A diet is said to be low carb when the amount of carbohydrates does not exceed 100g per day. The ketogenic diet is limited to between 20g and 50g of carbohydrates per day.

 WHAT IS CETO-ADAPTATION?

The term keto-adaptation refers to your body's transition from burning glucose for fuel to being able to use ketones produced by burning body fat.
Not to be confused with ketosis which is the fact that our body produces ketones, we are keto-adapted when we use them optimally. Also, we are keto-adapted when we no longer feel the side effects.
It will take a few days or even weeks to feel great after starting your ketogenic diet. You may experience carbohydrate withdrawal symptoms at first, but once you adjust to fat you will find that you won't crave carbs as much.

I made a full article and a video on this subject, you can view it by clicking here .

 CAN I PRACTICE AN INTERMITTENT FASTING WITH THE KETOGEN DIET?

Yes you can. It is a very powerful tool for increasing ketone levels and fat burning when you start out. Others will advise you to keto-adapt before you fast, others to fast to get keto-adapt quickly. It's up to you to see according to your experience with intermittent fasting and your feelings. Both options are possible.

 Is Strength Training Compatible With The Ketogenic Diet?

Yes, you can build muscle on a ketogenic diet. I advise you to read the excellent book by Drs Volek & Phinney; "  The Art and Science of Low Carbohydrate Performance
 ". Link here

 Family and social life, and the ketogenic diet?

In my opinion, this is one of the most delicate aspects. At first, it will be difficult for you to reconcile a ketogenic diet with going out and eating with friends, and family meals. Sometimes your family, friends or coworkers can “tempt” you to eat the wrong kind of food. By explaining your new diet, those around you will better understand and offer you keto-compatible alternatives.

On the other hand, it is possible that many people do not understand or do not make the effort to understand your new choice. Don't be surprised if even your doctor tells you that a low-carb diet like the ketogenic diet is harmful.

Those around you may have trouble understanding your new eating pattern. Keep in mind that some people are impossible to convince (and that shouldn't be your goal). Ultimately, it's your personal choice and you don't have to prove anything to anyone.

The best answer is to achieve the results you want and your well-being.
Your entourage will then ask you how you did it?

 HOW DO I KNOW IF I AM IN KETOSIS?

It can take anywhere from 2-3 days to a few weeks to produce enough ketones. To find out, the one and only way to make sure you are producing ketones is by measuring their presence in the blood. For this you must use a ketonemia meter.

You can easily find it on the internet and more and more in pharmacies.

 SHOULD I TAKE EXOGENOUS KETONES?

Exogenous ketones are synthetic ketones that help increase the levels of ketones in your blood. These are dietary supplements, but they are not necessary. Focus on eating foods that are high in fat and of high quality.

Your body will naturally produce all of the ketones that you need. If you want to add a supplement to your diet, consume MCT oil, which is a great source of fat, instead.