ketogenic diet

The ketogenic diet to lose weight quickly?

You've probably already heard of the ketogenic diet, also known as the keto diet. But do you really know how it is practiced and implemented? Do you know its possible benefits or dangers for your health? Don't worry, we'll explain it all to you!

What is the ketogenic diet?

The ketogenic diet originated from the low-carb diet invented by Dr. Russell Wilder in 1921. His priority was to treat people suffering from epilepsy. He had observed that their sugar-deprived brains were less likely to trigger seizures.

This is a "reflex" set up by the human body when it is deprived of glucose, which then converts fat into energy. This is known as ketosis. This metabolic state transforms triglycerides into glycerol and fatty acids, which the liver then uses to create the ketone body through a process known as ketogenesis.

dry ketogenic diet for bodybuilding

Some even believe that the origins of the ketogenic diet are much older. For example, the ketogenic diet is traditional among many peoples such as the Inuit, the Maasai, and many Native American tribes.

There are three main types of ketogenic diets:

  • The classic version: it consists of a very low carbohydrate intake, a lot of proteins and fats.
  • The cyclic version: the cyclic ketogenic diet is when there are periods of carbohydrate refills.
  • The targeted version: primarily intended for athletes, it allows carbohydrate intake before and after training sessions only.

But here's the thing, when we talk about a real ketogenic diet, the body has to be in a state of ketosis so the classic version is the right one. Which is very complicated to maintain.

The main principles of the ketogenic diet

You will have already understood that the principle of this diet consists above all in reducing the consumption of carbohydrates while largely favouring lipids and some proteins. These changes are obviously synonymous with a radical transformation of food.

Fat intake is increased for two reasons. Firstly, it prevents muscle wasting. Indeed, if the body were to draw on protein, this would lead to a catabolic effect, with a high risk of subsequent muscle atrophy. Secondly, it promotes the onset of the ketone metabolic state.

Generally speaking, the human body enters a ketone state on the fourth day when less than 30 grams of sugars are consumed daily. This metabolic change leads to the use of ketone bodies created from fatty acids. Many scientific studies have concluded that this is a much more stable source of energy than glucose.

This state is probably the most delicate phase to support. In fact, in addition to a strong feeling of hunger, it is accompanied by symptoms such as excessive fatigue, coughing, a stuffy nose, headaches, nausea and even irritability. Some people call this period the ketogenic flu because of the similarity of the symptoms with this disease. It is a normal reaction of the human body to switch from one mode of energy production to another.

Permitted foods

The ketogenic diet is certainly a no-carb dietHowever, it allows you to frequently mix gustatory pleasures. Don't think that the ketogenic diet and a festive menu are totally incompatible! Thus, among the low-carbohydrate foods, it is quite possible to consume :

  • Meat: red or white, but also ham, sausages and bacon
  • Fatty fish such as salmon, trout, tuna, mackerel but also seafood
  • Butter and cream
  • Unsweetened tea or coffee
  • Low carbohydrate vegetables: mostly green vegetables but also tomatoes, onions and peppers
  • Eggs (preferably from free-range hens)
  • Cheeses: blue cheese, cheddar, feta, mozzarella, gruyere and even whole cottage cheese.
  • Vegetable oils: especially extra virgin olive oil or coconut oil and fish oil
  • Pleasure foods like dark chocolate and cocoa powder
  • Condiments to season your dishes: salt, pepper, mustard, herbs and healthy spices.
  • Drink plenty of water every day
ketogenic bodybuilding

Foods for the ketogenic diet to be consumed in moderation

Fruit is naturally rich in sugar (on average 12 grams of sugar in a 100 gram portion of fruit). Choose red berries (strawberry, blueberry, raspberry or redcurrant) but limit yourself to 50 grams per day.

Also beware of yoghurts that contain lactose (a carbohydrate from milk). Opt for Greek-style yoghurt, which contains more fat than traditional yoghurt.

Foods to ban

Naturally, it is important to exclude all carbohydrate-rich foods from the diet:

  • Sweetened drinks such as soda, fruit juice or smoothies
  • Fruit: only a small portion of berries can be tolerated
  • Root and tuber vegetables such as potatoes or carrots
  • Pulses (peas, beans, lentils etc...)
  • Cereals and starches: including wheat, rice and pasta
  • Ketchup
  • Products containing artificial sweeteners
  • Coffee or tea containing sugar
  • The cakes
  • Sugar-free diet foods because they frequently contain alcoholic sugar.
  • Alcoholic beverages

Benefits of the Ketogenic Diet

Ketogenic diet and weight loss

Numerous feedbacks as well as several scientific studies have demonstrated the reality of the action of this diet on weight loss. In addition to feeling better physically, this loss also reduces the risk factors for diseases related to overweight or obesity.

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Other studies compare the ketogenic diet with other forms of dieting. They show that the ketogenic diet achieves better weight loss results than a low-fat diet, but also that it maintains satiety longer than a fat-restricted diet. It should also be noted that this diet accelerates weight loss in obese people more quickly than a low-fat diet.

Finally, it is undeniable that increasing protein consumption as part of such a diet provides real benefits to the body.

Its action on chronic diseases

This dietary control solution is recommended by many doctors for patients suffering from diseases such as epilepsy, type 2 diabetes, Alzheimer's or even multiple sclerosis. Indeed, they have observed a reduction in symptoms or side effects, but above all it is an effective and life-saving solution for all patients who do not tolerate or do not respond to conventional drug treatments.

the ketogenic diet

Other benefits have been noted in cancer patients, one of the main causes of death in modern society. The impact is felt at the cellular level. In fact, it has been observed that cancer cells tend to feed more heavily on sugar than healthy cells, which prefer to eat fat.

With the implementation of this low-carbohydrate, high-fat diet, the latter will therefore be better nourished than a sick cell. As a result, the sick person regains energy and physical condition, thanks to the "boost effect" of their healthy cells. In the majority of cases, an improvement in blood balance is also noted. Please note, however, that this diet is by no means a cure for cancer...

Essential food supplements for the ketogenic diet

Probiotics

On a ketogenic diet, in order to keep our carbohydrate intake to a minimum, we tend to limit our consumption of vegetables, as well as yoghurts and fermented products (which provide our digestive system with good bacteria).

This results in a lack of probiotics (micro-organisms that contribute to a healthy digestive process and a strong immune system) in the diet. 3 capsules a day of probiotics will suffice to stay in perfect health. Here's the probiotic I recommend: PROBIOTIC

Sodium

When you feel tired and drained of energy on a ketogenic diet, it can usually be due to a lack of sodium. Sodium is vital not only for normal muscle and nervous system function, but also for maintaining the body's fluid balance, and on a ketogenic diet the body tends to excrete far more electrolytes than normal.

Adding around 8 to 10 g of salt to your diet by salting your dishes more than usual will be enough to make up for any imbalances.

Potassium

Another mineral that can also cause unusual fatigue on a ketogenic diet is potassium. This mineral is important in the prevention of blood pressure, osteoporosis and kidney stones.

To compensate for this loss, eat more avocado, beef, spinach and take a potassium supplement of 1 to 2 g a day.

Magnesium

Many of us are lacking in magnesium mainly due to the fact that today's food is less rich in minerals, especially because of soil treatment. Why do we need magnesium? Because it can help reduce inflammation, regulate blood pressure and play a role in stress. 500 mg of magnesium can help fill the gap.

Here you will find the magnesium I use: MAGNESIUM

Calcium

While calcium is often associated with bone mineral health, it has many more functions in the body, including muscle contraction and relaxation. It also plays an important role in energy metabolism and the cell division process.

Calcium is found in fish, broccoli, almond and cashew milk. On a ketogenic diet, you may need to take supplements to cover your calcium requirements. Calcium of the order of 1g per day.

Vitamin D

Vitamin D aids the absorption of other minerals such as calcium and magnesium. It is also essential for maintaining strength, testosterone levels and bone density, as well as cardiovascular health and the immune system.

You can get enough vitamin D if you get enough exposure to the sun every day, but depending on where you live this may not be possible, and prolonged exposure can lead to skin cancer.

Vitamin D is found in certain oily fish, milk, butter, veal and poultry livers. If you are unable to meet your daily vitamin D requirements vitamin D of your diet, you can take 400 mg per day as a supplement.

MCT oils

MCT oils (medium-chain triglycerides) are a type of fat that the body can use for energy instead of storing. MCTs are thought to help the body produce more of the ketone bodies it needs to enter a state of ketosis and burn more fat.

It's found in coconut oil, butter, cheese and yoghurt, but the best way to get a concentrated dose of MCT while staying within those calories and macros is to supplement with MCT in oil or capsule form.

Omega 3

Although most ketogenic diets may be rich in Omega 3, they are also very rich in Omega 6, which can lead to an imbalance in the Omega 3-omega 6 ratio, which should be 1:1, and consequently to excessive inflammation.

Omega 3 not only fights inflammation in the body, but also stress and lowers triglyceride levels in the blood. They are found in fatty fish (salmon, sardines), mackerel, linseed oil, rapeseed oil and walnut oil. 

According to numerous studies, Omega 3 supplementation of the order of 3 g per day can reduce triglyceride levels by 38%. Not all Omega 3 supplements are created equal, so it's important to choose a quality supplement with a good EPA / DHA concentration, such as this one: Omega 3 EPA plus.

Side effects and dangers of the ketogenic diet

This diet is not accessible to everyone. People with type 1 diabetes, liver failure, respiratory problems or metabolic abnormalities in the oxidation of fatty acids are excluded. You will have understood that it is absolutely necessary to consult your doctor before starting this type of diet.

Some side effects may occur with the ketogenic diet. Indeed, it sometimes leads to dehydration or a lack of minerals. This can lead to cramps, constipation or physical fatigue. These effects occur especially during the ketogenic flu phase.

By choosing certain foods, you can limit these undesirable effects. For example, a diet rich in vegetables will have a positive effect on cramps and constipation thanks to their micronutrients. As far as physical fatigue is concerned, simply give your body time to adapt to this new metabolism. You will gradually regain all your strength and stamina from before the diet.

The ketogenic diet for athletes

The ketogenic diet for athletes is by no means forbidden. On the contrary, in some cases, it is even encouraged if it is well controlled. If necessary, you can even opt for a specific diet that includes carbohydrate intake only after the training session. This way you will benefit from the advantages of fasting and at the same time you will promote your muscle recovery.

Ketogenic diet and bodybuilding

The ketogenic diet and weight gain in bodybuilding don't mix. Indeed, while this diet optimizes fat loss, it's tricky to promote mass gain without carbohydrates.

On the other hand, the ketogenic diet can be particularly effective for lean training or for bodybuilders preparing for a competition.

Let's repeat: you must make an appointment with your GP before starting this diet.

Some tips before starting this diet

Once you've got her agreement, you'll need to put a strategy in place. This consists of removing from his cupboard all the foods that will henceforth be forbidden to you (refer to the list below for help).

Then, of course, you'll need to refill your cupboard with authorized products. Read the labels on every product you buy! Avoid products with too many ingredients, and in particular all those food colorings and preservatives rich in nitrites. They're easy to identify, as their names all start with the letter "E" followed by several numbers.

If your current eating habits are rather unbalanced or border on junk food, don't switch to the ketogenic diet immediately. It would be counterproductive and even dangerous for your body to switch from a carbohydrate-rich diet to such a restrictive one. It could find it very difficult to give up its usual food, in much the same way as a drug addict would find it difficult to withdraw.

In such cases, the idea is to gradually replace sugary drinks with water, and carbohydrate-rich foods with higher doses of vegetables and fruit. Remember, though, that this transition must be a gentle one! Although it may seem like you're wasting time at the time, you can be sure that it will guarantee your future success.

The most delicate phase in such a diet remains, without a doubt, the keto flu that we have already mentioned. In order to promote it but also to make it more bearable, you can combine herbs, foods and certain food supplements with the ketogenic diet. For example, cider vinegar, cinnamon, lemon juice.


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What exactly is the young intermittent?

Everything you need to know about peanut butter for athletes

Does eating carbohydrates at night make you fat?

My recipe for low calorie homemade protein bars

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2 Comments

  1. It's a pretty strict regime! I'm not sure if I'll be able to keep it up for a long time myself! At the moment I use an application called Y......... which allows me to calculate my calories and follow my macros, which allows me to monitor my diet and keep a balanced diet. I've also managed to reduce my intake of refined sugars considerably so that's great!

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