The ketogenic diet has been a high fat diet that has been particularly popular in recent years. However, it has been used for nearly a hundred years to treat certain pathologies, including epilepsy. This diet aims to dramatically reduce carbohydrate intake in favor of fat to induce a state of ketosis. Beyond the significant weight loss, it would have many health benefits.
The main principles of the regime
Originally used in children with epilepsy to reduce seizures, the ketogenic or keto diet was developed in the 1920s. This diet was first shown to have anticonvulsant effects in epileptics. Then, the keto diet has gained popularity in recent years as a quick method to lose weight. It is also used to improve symptoms of type 2 diabetes and cardiovascular disease.
How does the ketogenic diet lead to weight loss?
Usually, the body gets its energy from the carbohydrates consumed during the day and which are necessary for the proper functioning of the body. In the ketogenic diet, because carbohydrates are extremely limited, the body begins to draw on its stores of carbohydrates stored in the muscles and liver called stores of “glycogen”. Since each gram of glycogen is bound to 3-4g of water in the body, the significant weight loss at the start of the ketogenic diet is largely water loss. When glycogen stores are depleted, the body naturally begins to use lipids or fat for energy.
However, when the body uses fat in the absence of carbohydrates, it produces waste products called ketones. Then, Ketones begin to build up in the blood and their smell, similar to nail polish, becomes noticeable on the breath. It is the main indicator that the body is in a state of “ketosis”. It usually takes 2 to 4 weeks to get to this state. You can check for “ketosis” by purchasing urine test strips at a drugstore.
This state of “ketosis” causes a marked decrease in appetite, which helps reduce the amount of food eaten. This condition can also lead to nausea and fatigue. Although this diet does not focus on calorie counting, those who follow it actually take in fewer calories because they are not hungry and this leads to weight loss.
How long does the ketogenic diet last?
The specific ketogenic weight loss diet has no time limit. It is more of a lifestyle than a fixed-term diet. When practiced in the therapeutic field, the ketogenic diet varies in duration from a few weeks to several years depending on the desired results. Since a large amount of fat is ingested each day, it is important to be mindful of the type of fat consumed. It is advisable to limit the consumption of omega-6 fatty acids, which in excess have a pro-inflammatory effect. The main sources of omega-6 are soybean, corn, safflower, grape seed, and sunflower and wheat germ oils. It is therefore necessary to limit the consumption of salad dressings, dressings and mayonnaise made with these oils.
The consumption of monounsaturated fats (olive oil, avocado, nuts) and saturated fats (fatty cuts of meat, high-fat dairy products) is more recommended. The use of coconut oil is recommended because it contains fats, which are easily converted into ketones. Finally, the consumption of Omega-3 contained in fatty fish, rapeseed and flaxseed oil, walnuts or even chia, flax or hemp seeds must be sufficient.
In the first few weeks, very unpleasant effects can occur. We are talking about the ketogenic flu. It is a transitional period almost systematically accompanying the passage of the organism in a state of ketosis. Be careful, some side effects seem to persist even after the transition period such as hypoglycemia (low blood sugar level), dehydration as well as an increased risk of urolithiasis or kidney stones and constipation. A fiber and vitamin supplement is recommended when following this diet, probably due to the low content of fruits, legumes and whole grain cereal products which are very good sources of fiber and micronutrients.
