We tested the ketogenic diet (KETO)
Vanessa Rivers
We tested the ketogenic diet (KETO)
What is the ketogenic diet?
The ketogenic diet consists in depriving oneself of carbohydrates (sugars) so that the body does not use them as main source of energy. To follow correctly the line of thought of the famous diet, the energy consumed must come from lipids (75 to 80% fat) and proteins (15 to 20%). Only 10% less place for carbohydrates.
This food method reverses what the body is accustomed to since it usually takes its energy from carbohydrates. At the beginning of the diet, the body draws on its reserves of carbohydrates which are now very limited which results from a significant weight loss the first weeks because the reserves of glycogen (carbohydrates) are linked to 3-4 g of water in the body. So the first pounds lost on the scales are mainly a decrease in water in the body, however, when the body enters a ketogenic phase the weight loss comes from the fats. According to some of the topics we have followed, weight loss comes from visceral fat, which is desirable.
Historical
The ketogenic diet was invented in the 1920s to reduce the seizures of children with epilepsy and decrease the amount of medication they take. It is still used today at the CHU Sainte-Justine to treat children with epilepsy. The latter is also used to improve the symptoms of cardiovascular disease, type 2 diabetes and even high blood pressure.
Benefits
• Rapid weight loss
• Slow feeling of hunger
• Hormonal balance
• Regenerate energy (when the body is adapted)
• Protection against certain pathologies
Side effects
• Disturbed sleep, irritability or fatigue in early ketosis (the time the body adapts)
• Dehydration following water loss in the first weeks
• Constipation
• Rapid recovery of lost weight when returning to his regular habits
Foods to focus on (low in carbohydrates and high in fat)
• Fish and seafood
• Meats
• Fats such as butter and oils
• Dairy products
• Plant milks
• The vegetables
• Nuts
• Seeds
Foods that need to be eliminated (high in carbohydrates)
• The 4 P's; bread, pasta, potatoes and pastries
• Sweet potato
• Some squash
• Rice
• Legumes
• Fruits (except berries, lemon and lime)
The ketogenic diet according to Elaine Dupras:
The general director of the Sporthèque, Élaine Dupras, is currently experimenting with the ketogenic diet and she has kindly agreed to answer some questions to help us better understand this food formula.
Q1 - What does your usual meal consist of since the beginning of your experience?
A - My meals consist of green vegetables, a medium-sized protein such as salmon, chicken, beef or eggs, but mostly fat. So cream-based sauces, vinaigrettes with olive or nut oils, nuts, cheese or olives that I mix in a green salad.
I cook a lot with oils or butter. I found recipes with almond or coconut flour to make keto bread or muffins. There is a lot of products on the market to replace flours or sugars. I discovered delicious recipes.
Q2 - What is the biggest challenge of the ketogenic diet?
R - The ketogenic diet cuts a lot of hunger. My biggest challenge is sometimes to eat when I'm not hungry. But it's so nice to follow a diet plan and not go hungry all the time.
Q3 - Based on your personal experience, what is the biggest benefit noticed?
R - I have a lot more energy, especially in the afternoon and evening. I sleep better!
Q4 - Do you have any advice for someone who would like to experiment with the ketogenic diet?
R - To practice it in a good way, you have to surround yourself with professionals who are knowledgeable. There are all sorts of myths surrounding this diet, like putting butter in your coffee and eating bacon all the time. There are many ways to add good fats to our diet and reduce cold cuts, despite being allowed!
Q5 - Do you consider that the variety of privileged foods allows a feeling of satiety?
R - Really, it's also a great advantage of this diet plan, we are satisfied.
Q6 - What was the trigger that made you want to experiment with the ketogenic diet?
A - People talked a lot about us and I saw people with surprising results, so we started to do more research on the subject. There are three of us who have tried the ketogenic plan, and the body tests show that weight loss comes from visceral fat. This is what we want, we want to avoid losing lean mass or water for lasting weight loss!
In conclusion, all types of metabolism are different and all food formulas are unique to each. It is important to find out and consult a health professional before starting any diet that meets your nutrient needs and the caloric intake necessary for your body to function properly.
References
http://www.fraichementpresse.ca/cuisine/inspiration/regime-cetogene-diete-keto-aliments-risques-avantages-1.3635671
https://www.selection.ca/sante/maigrir/10-effets-indesirables-possibles-du-regime-cetogene/