Keto Diet
Originally used in children with epilepsy to reduce seizures, the ketogenic diet was developed in the 1920s. Indeed, this diet has shown anticonvulsant effects in people with epilepsy. The regime, however, gained popularity in recent years as a quick way to lose weight but also in improving the symptoms of type 2 diabetes and cardiovascular disease. The ketogenic diet is, in fact, a diet with a high-fat content and very low in carbohydrates. In contrast, the lipid and carbohydrate composition of the keto diet for weight loss is different from that for reducing epileptic seizures.
The Main Principles Of Keto Diet
According to various studies, the ketogenic diet for weight loss is characterized by the consumption of up to 50 g of carbohydrates per day, which represents around 5% of the calories consumed during the day. A normal diet usually provides between 45 and 65% of our calories as carbohydrates. The rest is divided between lipids and proteins. In the ketogenic diet, the ingested calories in the form of lipids can reach up to 75%, and the proteins occupy the remaining 20%.
Foods allowed and Foods To Avoid During a Keto Diet
- Allowed foods: Fish, seafood, meat, poultry, eggs, butter, vegetable oil, vinegar, lemon juice, olives, avocado, low carbohydrate vegetables such as leafy greens (spinach, lettuce, endives, cabbage) kale, chard), firm cheeses (maximum 100 g per day).
- Foods allowed in moderation: dairy products such as milk (prefer whole milk 3.25%), natural Mediterranean yogurts at 7-8% fat, vegetables higher in carbohydrates (avoid carrots, beets, corn, parsnip, apple earth, sweet potato, spaghetti squash, and green peas), wine, strong alcohol, coffee or tea without sugar.
- Foods to avoid: sugar, sweet products, cereal products (breakfast cereals, bread, pasta, rice, couscous, quinoa, oatmeal, barley, buckwheat, crackers, muffins, pancakes, tortilla, pita, bagel, tender bar, and all other product made from flour such as pastries, donuts, biscuits, sweets), legumes, fruits (except berries which in some cases are allowed), soft cheeses (cottage, ricotta), fresh cheese, low-fat cheeses and those made from rice and soy, soft drinks, frozen desserts (cream and frozen yogurt), chocolate, white sugar, brown sugar, honey, maple syrup, molasses , jams, fruit and vegetable juices, cereal coffees, sweet sauces, flavored soy milk or drinks, fruit compotes and salads with added sugar.
Taking a multivitamin and a fiber supplement is recommended. In addition, it is recommended to stay hydrated throughout the day by drinking 2.5 to 3 liters of water a day.
Types of fat to focus on
As a large amount of fat is ingested each day, it is important to worry about the type of fat. 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, grapeseed, sunflower, and wheat germ oils. It is, therefore, necessary to limit the consumption of salad dressings, vinaigrettes, and mayonnaise made from these oils. The consumption of monounsaturated fats (olive oil, avocado, nuts) and saturated fats (cuts of fatty meat, high-fat dairy products) is recommended. The use of coconut oil is recommended because it contains fats that are easily converted into ketone bodies.
In terms of weight loss, it has been shown that the keto diet is more effective than a usual diet low in fat. Indeed, many studies have compared diets low in fat or high in protein and the moderately rich in carbohydrates ketogenic diet. The results show that in the short term (1 year and under), the ketogenic diet is more effective for weight loss. However, very few studies have evaluated the effects of this diet in the longer term.
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