The ketogenic diet has gained a lot of popularity in recent years. You may be aware of it, but that doesn’t mean you know much about how to implement it for weight loss or how to eat a ketogenic diet correctly.
The ketogenic diet (also known as the “keto diet”) is not yet another new diet, even if its strong presence in the media in recent years suggests the opposite.
Indeed, it saw the light of day in the 1920s, and initially, it was mainly in the framework of the care of epileptic children with severe forms that this diet proved its worth.
Several studies show that up to 60% of children with epilepsy who attempt a ketogenic diet see a 50% or more reduction in the frequency of their seizures. Moreover, it is in this field that the most reliable studies to date are available for the moment.
Currently, it is mainly referred to as a weight-loss diet, although it is very far from balanced food since it is particularly rich in fat. It is also not uncommon to find subjects like ” ketogenic diet and cancer “, because it would be able to starve cancer cells.
With the weight of these claims, it is more than necessary to take stock and understand how the body works under the influence of this eating behavior.
Indeed, how can a diet so rich in fat make us lose weight? Eating 80% of your calories in the form of fat very quickly gives us the feeling that we are no longer hungry because we are sickened, that we have nausea, headaches, and some fatigue.
There is a certain amount of information that shows us that the ketogenic diet is quite active on weight loss and that it would be slightly better than the results of high protein or low-fat diets. It would also be able to help fight cancer cells. But in reality, there is still a lack of studies to make it a diet suitable for the greatest number.
In this article, we will cover everything that you need to know about the keto diet plan for weight loss. We include a detailed beginner’s guide What is a Keto diet? How to start a ketogenic diet? Does Keto make you lose weight? What are the best keto recipes?
What can I eat for breakfast, dinner, and lunch on a ketogenic diet? We are going to answer all your queries related to the keto diet in this article.
What is a keto diet?
A “keto” or “ketogenic” diet is so named because it causes your body to produce small fuel molecules called “ketones.” This is an alternative source of fuel for your body that can be used when blood sugar (glucose) is low.
When you eat very few carbohydrates or very few calories, your liver produces ketones from fat. These ketones then serve as a source of fuel throughout the body, especially the brain.
The brain is a hungry organ that consumes a lot of energy every day, even more for the active and the sportsmen and cannot function directly on the fats. It can only work with glucose or ketones.
Ketones are three metabolites (acetylacetonate, β-D-hydroxybutyrate, acetone) produced by the process of ketogenesis in the liver.
This from the degradation of lipids, and fatty acids, when the body no longer has sufficient reserves of carbohydrates (such as glucose).
Benefits of keto diet for weight loss
With a ketogenic diet, your whole body changes its fuel supply to run primarily on fat, constantly burning fat. When insulin levels drop very low, fat burning can increase dramatically. Thus, it becomes easier to access your fat stores for burning them.
More and more people are practicing this keto diet primarily for weight loss, but there also appear to be other benefits, such as reducing the sugar peaks and troughs that often occur when consuming high-carb meals.
Although side effects can vary from subject to subject, some practitioners of this ketogenic diet feel more alert and focused.
When the body produces ketone bodies, it goes into a metabolic state, the so-called ketosis state. The fastest way to do this is too fast, but no one can constantly fast indefinitely.
A keto diet, on the other hand, also leads to ketosis and can be consumed indefinitely. It has many benefits of fasting – including weight loss – without having to fast for the long term.
How does the keto diet work?
The ketogenic diet is a very low-carb, high-fat diet.
Although you eat significantly less carbs on a ketogenic diet, you maintain a moderate protein intake and can increase your fat intake.
Reducing carbohydrate intake puts your body into a metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy.
How to follow the ketogenic diet?
First of all, the correct question would rather be, who shouldn’t be on a ketogenic diet?
The first step if you are interested in this diet is to consult your doctor and be accompanied by a dietitian. Monitoring his biological assessments and adapting his diet if necessary from a practice of the ketogenic diet, will prevent irreversible side effects such as cardiovascular risk.
Ketogenic diet: Mixed opinion or lack of reliable studies?
There are controversies and myths about this diet, but for most people, it seems to be very safe.
However, certain groups of people often require special attention regarding side effects, hence the importance of consulting your doctor.
If you are taking medicines for type 2 diabetes (such as insulin), if you are taking medicines for high blood pressure (cardiovascular risk) or if you are breastfeeding, only your doctor will be able to help you inform.
It should be emphasized that although patients report weight loss following the ketogenic diet, some studies show associated muscle loss. However, this is not the desired goal when you want to lose weight.
What foods for the ketogenic diet Plan?
Imagine your cheese without bread, your steak or your mussels without fries or your Parmentier hash without mashed potatoes!
Indeed, typical foods to eat on a ketogenic diet totally change the landscape of our diet.
To achieve the state of ketosis, one must avoid eating too many carbohydrates. So, you will likely need to keep your carbohydrate intake below 50 grams of net carbs per day, ideally below 20 grams.
The less carbohydrates present, the more effective the diet seems to achieve ketosis, lose weight, or improve type 2 diabetes.
Counting carbohydrates can be helpful in the beginning. But if you stick to foods and recipes recommended by a healthcare professional, careful and measured monitoring can be dispensed with.
What to eat on a keto diet?
The main takeaway message: eat real low-carb foods like meat, fish, eggs, vegetables, and natural fats like butter or olive oil. The rule of thumb: Stick to foods that are less than 5% carbohydrate to Best Way to Lose Belly Fat, Based on Science.
Unprocessed meats (natural and organic meats) are low in carbohydrates and respectful of the ketogenic diet.
But remember, this diet is high in fat, not high in protein. So you don’t need huge amounts of meat. Excess protein, more than 2.0g / kg of benchmark body weight, can be converted to glucose, which could make it more difficult for some people to enter ketosis, especially early on and with. high levels of insulin resistance.
Note that processed meats, such as sausages, cold cuts, and meatballs often contain added carbohydrates. When in doubt, look at the ingredients, and aim for less than 5% carbs.
Fish and seafood
Overall, the fish and seafood are good. In particular, fatty fish like salmon (although this fish in natural and organic versions is difficult to find).
If you have concerns about mercury or other toxins, consider eating more small bluefish like sardines, mackerel, and herring. If you can find wild fish, this is probably the best. Avoid breading, as it contains carbohydrates.
Eat them however you like, for example, boiled, fried in butter, scrambled or as an omelet.
Buying organic eggs or free-range hens might be the healthier option, although we don’t have scientific studies to prove better health.
How many eggs can you eat, considering your cholesterol? The advice of specialists is not to overdo it (1 or 2), and not to hesitate to eat less if you prefer.
Natural fats, high-fat sauces
Most of the calories on a keto diet should come from fat. You will likely get a large portion of it from natural sources like meat, fish, eggs, and other sources.
Also use fats in cooking, like butter or coconut oil, and feel free to add a lot of olive oil to salads and vegetables. You can also eat delicious sauces that are high in fat, including bearnaise sauce, garlic butter, and others.
Remember, fat helps you feel full and adds flavor to foods. Don’t use more than you want or need, but don’t be afraid of fat. In this diet, fat is your friend.
Choose vegetables that grow above the ground (usually lower in carbs), especially leafy and green products. Favorites include cauliflower, cabbage, broccoli, avocado, and zucchini. It will be necessary to say goodbye to certain recipes which contain dried vegetables (chickpeas, lentils,…).
Vegetables are a tasty way to eat healthy fat. Fry them in butter and pour a lot of olive oil on your salad. Some even view vegetables as a fat distribution system. They also add more variety to recipes, flavor and color to your meals.
Many people end up eating more vegetables than before when starting out (especially among vegetarians or vegans ), as vegetables replace pasta, rice, potatoes, sweet potatoes, and other starches.
High-fat dairy products
High-fat cheese, butter and crème fraîche are great for cooking.
Avoid drinking milk because the milk sugar builds up quickly, but you can use it sparingly in your coffee or tea. Of course, it depends on how many cups you drink per day. A cup with just a dash of milk would be the maximum.
Also, be aware that regularly snacking on cheese when you’re not hungry is a common mistake that can slow down weight loss.
Also, definitely avoid latte, matcha latte and low fat yogurts, especially since they often contain a lot of added sugars.
Consume in moderation, nuts are often an easy and enjoyable snack, but it’s very easy to eat a lot more than you need to feel satisfied.
Also, be aware that cashews are relatively high in carbohydrates, choose macadamia or pecans instead.
Depending on the progress of your weight loss and the rest of your carbohydrate intake, try to limit the intake of nuts to around 50 grams per day. You can also mix in some almonds, which are among the sources of fiber needed.
Privileged sources of antioxidants, berries (purple in particular) strengthen the body’s anti-free radical defenses.
A moderate amount of blueberries, cranberries, raspberries, black currants, blackberries and acai are suitable for this diet. One of the star desserts in keto is actually whipped cream and berries.
Essential for the survival of our organism, water is the first solution. You can add slices of cucumber, lemon or a pinch of salt.
The coffee, in moderation, should be without sugar and at worst with a small amount of milk or cream. For more energy thanks to the fat, you can add a touch of butter or coconut oil (enough to make a barista scream?). Note that if the weight loss is stagnant, reduce the cream or fat in your coffee.
Black tea and green tea are rich in antioxidants, as long as you respect the preparation (too hot water kills the antioxidants). Do not hesitate to drink most teas and especially do not add sugar.
Another drink, less common on our tables in recent decades, bone broth. The broth is easy to prepare, very hydrating, rich in nutrients and electrolytes. So, homemade bone broth with a pat of butter is a great drink in the typical day of the ketogenic diet.
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In short, foods that are too high in carbohydrates should be avoided. Cereals (barley, wheat, oats, etc.), grains (rice, etc.), legumes (lentils, chickpeas, soybeans, etc.), fruits (except berries), starches (pasta, sweet potatoes, potatoes), sweets (candies, liqueurs, cakes, etc.). For sources of fiber, this diet recommends in particular flax seeds, chia seeds, coconut flour, avocado, green beans, green olives. Also note that foods too rich in omega-6 (walnut oil, sunflower oil, grape seed oil, etc.) should also be avoided.
Food To Eat And Avoid During Ketogenic Diet Plan
Foods high in sugar and starch are the enemies of this diet because these foods are much higher in carbohydrates.
Try to avoid bananas, beer, pasta, potatoes, bread, rice, soda, candy bars, candy. For drinks, drink water, coffee, tea or a glass of wine occasionally. Also avoid or limit highly processed foods.
You should also avoid low fat diet products. A keto diet should be moderately high in protein and higher in fat, as fat provides the energy that you no longer get from carbs. Low fat products generally provide too much carbohydrate and not enough protein and fat.
Ketogenic diet Plan: Appetite Control review
With the ketogenic diet plan, you will likely have better control over your appetite. It is a very common experience where feelings of hunger (fullness) decrease dramatically.
This usually helps you eat less and lose excess weight. The goal is to simply wait until you are hungry before you eat. This also facilitates intermittent fasting, which may enhance efforts to reverse type 2 diabetes and accelerate weight loss, beyond the unique effects of this diet.
On the other hand, you could save time and money by not having to snack all the time. Besides, many practitioners feel the need to eat only twice a day on this diet, for example skipping breakfast.
Indeed, not having to fight against hunger could also help to solve problems such as sugar consumption or food addiction.
Feeling full and satisfied can be part of the solution. Food can cease to be an enemy.
Ketogenic Recipes: the menus of the week
- 30 g of grated carrots, 1 tsp. tablespoon walnut oil
- veal cutlet with cream: 120 g of veal, 50 g of mushrooms, 3 tbsp. fresh cream
- Having dinner
- tomatoes (50 g) in salad, 2 tbsp olive oil
- prawns gratin: 200 g of prawns, 2 tbsp. tablespoons of fresh cream, 30 g of grated Emmental
- artichoke salad (50 g), sardines, olives, 2 tbsp. tablespoon olive oil
- Italian gratin
- cauliflower florets (50 g), 2 tbsp. mayonnaise
- 2 casserole eggs: baked with 2 tbsp. fresh cream
- 1 plain soy yogurt
- mackerel rillettes: 50 g of mixed mackerel, 1 tsp. rapeseed oil, lemon juice
- 2 pan-fried lamb ribs + 50 g of vegetable curry: zucchini, broccoli, cauliflower, 1 tsp. tablespoon coconut oil, 1/4 tsp. teaspoon of curry
- 1 square of chocolate with more than 85% cocoa
- salmon (150 g) marinated in olive oil and lemon
- tomatoes (50 g) confit with 2 tbsp. tablespoons olive oil, 30 g mozzarella
- Endive salad (50 g) with walnuts and Roquefort (30 g), 2 tbsp. tablespoon walnut oil
- roast chicken (1 leg) + green beans (50 g), a knob of butter, parsley
- asparagus (50 g), 2 tbsp. tablespoon olive oil
- cheese soufflé: 1 egg yolk, 2 tbsp. tablespoons of crème fraîche, 40 g of Comté cheese, 1 egg white until stiff
- almond and curry soup: 50 g of pumpkin, 25 g of almonds, 15 cl of coconut milk, curry, coriander • beef with sautéed vegetables
- vanilla and currant panna cotta: 9 cl of whipping cream, 30 g of currants, 1/2 sheet of gelatin, 1 teaspoon. powdered sweetener, a few seeds extracted from a vanilla bean
- 1 avocado, 1 tsp. rapeseed oil and lemon juice
- 1 pan-fried pork chop (rapeseed oil)
- chicken salad with coconut vinaigrette
- pesto shirataki
- lemon cream: 10 cl of whipping cream, 1 egg yolk, 1 tsp. powdered sweetener, grated zest of 1/4 lemon (baking in a double boiler)
- dry sausage (5 slices)
- mushrooms (50 g) in cream (2 tbsp. of heavy cream) parsley
- 1 / 8th of Camembert (30 g)
- tuna tartare: 50 g diced tuna, 1 minced shallot, 1 tsp. tablespoon rapeseed oil, 1 tsp. lemon juice
- pan-fried steak (rapeseed oil) + 30 g of braised peas, 1 tsp. teaspoon butter, 2 salad leaves, 1/2 small onion
- 1 cucumber, 2 tbsp. fresh cream
- chicken (1 fillet), 2 tbsp. rapeseed oil, paprika
Finally, studies prove that a ketogenic diet is excellent for controlling blood sugar and managing type 2 diabetes, and prediabetes, sometimes even leading to a complete reversal of the disease.
Several research studies on this diet show that it lowers blood sugar levels, reduces the need for medication, and reduces the potentially negative impact of high insulin levels.
Even though the ketogenic diet appears to show many benefits that are proven by more and more studies, it remains controversial and cannot be practiced without the sound advice of a medical professional. For people to be healthy and athletic, discussing any lifestyle changes with the attending physician is imperative. The primary goal of our diet and the ketogenic diet is health.