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Yes to avocado and duck breasts! No to sweets and pasta. A formula that summarizes the diet ketogenic or "Keto diet" in English or "high fat low carb". Explanation of Olivia Charlet, nutritionist and author of "The ketogenic diet 100% hypotoxic" (Leduc.S edition): "the idea is to limit as much as possible the insulin level: a hormone, whose secretion is stimulated by the consumption of sugars, which increases the storage of fats and prevents them from burning.To offset the low intake of sugars, the body is obliged to produce ketones (ketones = ketones in English) that will serve as fuel alternative to the brain and other organs, hence the term "ketogenic." And to develop these ketone bodies, the body can use all the fat that it has at its disposal, those of the meals as those which are in The result is a massive destocking effect if, in addition to rationing the sugars, the caloric intake is limited.
Keto is first and foremost a healthy diet
Appeared in the early 1920s, some doctors advised him then in very specific pathologies such as epilepsy to reduce seizures. But he was far from unanimous! Today, it has gained popularity thanks to the "zero sugar" trend and the stars that flood social networks with the pictures of their starving bodies. Some, like Kourtney Kardashian, swear by the avocado / banana smoothie. Others, like Gwyneth Paltrow, promote it on their site. With success, there are now all kinds of keto diets, from strict to flexible, each adapting to its sauce, hence the risk of following a completely unbalanced diet.
Keto Diet: there are many forbidden
The ketogenic diet seems permissive because we can consume red meat, fatty fish, avocados, butter, cream, vegetable oils including the famous coconut oil (to choose organic, says Olivia Charlet), key to vault of the regime … And it is these foods that are put forward, especially on the Web, when we talk about Keto. But the forbidden are often passed over in silence. Their list is long, which makes the regime difficult to follow in the long term if one is not hyper rigorous:
. Carbohydrates (white sugar, honey, sodas, pastries, pastries …)
. Almost all fruits, except the low carbohydrate but must be consumed in moderate amounts such as berries (raspberries) or citrus fruits (oranges, lemons).
. Legumes (lentils, white beans …)
. Cereals (rice, wheat, buckwheat …)
. Bread, pasta
. Root vegetables (sweet potatoes, parsnips, squash …).
The risks of Keto Diet if we are not rigorous
. Initially, you can feel uncomfortable (headaches, tiredness, nausea), the time the body adapts to the lack of glucose and succeeds in producing energy from fat.
. Deleting certain categories of food may lead to lack of fiber, vitamins and minerals.
. To consume too many products of animal origin is deleterious for the health (chronic inflammation, increase of the risks of cancers, of which that of the colon). Why Olivia Charlet recommends following a hypotoxic ketogenic that is without excess of meat and dairy products, which estimates the expert, is "much healthier for health".
The ketogenic is not a miracle diet. His goal may be to lose weight. But, it aims above all to set up a new way of feeding in the long term. Because the change is quite radical compared to what we usually consume. And it's not obvious in the long run. Olivia Charlet also advises to be followed by a trained ketogenic food expert to support this change and even more, of course, if we adopt this mode of food for health reasons.
Keto Burn: not to be confused with Keto Diet
Food supplement companies surf the Keto wave, a magic word that sells. Especially as celebrities tout on their social networks slimming pills based on raspberry ketones. Hence the confusion … The best known: Keto Burn (Keto for ketosis, Burn to burn), Keto Burn Fit, Pure Premium Keto, Keto Fit … The e-commerce sites recommend their products to "people who started a ketogenic diet because they help the body get into a state of ketosis Taking keto tablets during meals and sports training is the new and effective way to start a diet because raspberry ketones help to achieve the goals of weight loss using fat as fuel ".
Keto Diet: are dietary supplements useful?
According to Olivia Charlet, "the only interesting supplements in the ketogenic diet are TCM oils, especially C8 (or a C8 and C10 mixture), because they are medium-chain fatty acids. coconut oil is half of these precious TCM TCM C8 oil can increase the production of ketone bodies, which is important in neurodegenerative diseases such as Alzheimer's, Parkinson's or epilepsy.Ketones are preferred fuels brain … TCM C8 oils are anti fungal, antiviral and anti bacterial so they work on the rebalancing of the intestinal flora and also avoid cravings.They are also interesting in weight loss and also for sportsmen " . In practice, the expert proposes to consume every day in the form of a fatty drink. For example, in the morning a matcha green tea, a chicory with hot water and a dose of TCM (2 tsp TCM oil coffee), to renew in the day to avoid cravings and help maintain the production of ketones ".
Raspberry ketones: what interest in Keto Diet?
The ketogenic expert further specifies that "at the therapeutic level can be used exogenous ketones (including ketones ester) but this has nothing to do with raspberry ketones that have nothing to do with ketones products either by the body and which, in any case, will never boost the production of ketone bodies and help to obtain the benefits of a ketogenic diet ". In short, all this is still very complicated, right? So if we only have to remember one thing, it is that the ketogenic diet is much more complex than it seems and if you want to adopt it, do it in the rules of the art. Consult a specialist who will guide you safely on the path of change. Keto is not a simple diet, it's all a state of mind!
Read also :
⋙ Ketogenic diet: how to lose weight by eating fat
⋙ Diet ketogenic: 10 recipes low in carbohydrates to slim down
⋙ Insanity workout: the extreme fitness program that will melt us!