We know it The ketogenic diet, commonly known as Keto, is a big trend in the food world right now, among other things in terms of rapid weight loss. Although opinions on this subject are very mixed, for some people this lifestyle seems to suit. However, it is also true to say that it is not for everyone.
To help you better understand what the ketogenic diet and ketosis are, I decided to do a little research based solely on my personal experience. So read this carefully: I am in no way claiming to be an expert on this subject and am not going to give you false information as the ketogenic diet works differently from one person to another. I am also not trying to force you to agree to such a lifestyle.
First, a ketogenic diet is a diet that consists of eating only 0-10% of carbohydrates (carbohydrates) in our diet and therefore eating a significant amount of fat, which makes up about 65-75% of our diet in one day. What happens in our body when we deprive it of carbohydrates is the release of ketosis.
According to Health Canada, “ when carbohydrate stores are low, the body uses fat for energy. In particular, the body uses fat to produce “ketone bodies”, which provide the energy that leads to weight loss over a short period of time. The accumulation of ketone bodies in the body reduces the feeling of hunger, which is why people say that when they follow this diet, they feel less hungry. “, you can read on the official website.
[De mon côté, le premier symptôme que j’ai remarqué au tout début de mon régime cétogène est en effet, la perte d’appétit.]
But what is ketosis?
It is very important to fully understand what happens in our body when we follow a diet like the ketogenic diet. So what is ketosis? Primarily, you should know that the liver is responsible for the conversion of carbohydrates into glucose. Therefore, when the carbohydrate stores in the body are relatively low, our liver begins to break down fatty acids. ” (often stored in fat stores) to produce glucose. The by-products are ketones, which are actually acids that the liver cannot use and are therefore released into the bloodstream. “.
Briefly speaking, the idea is that with a low carbohydrate intake and a high fat intake, the body will stop burning energy to help it function properly and start burning fat that is in our good old, often underestimated reserves.
This is a summary of what happens in our body when we are in ketosis. A brief summary by me, a bon vivant, wishing to share my personal experience. Again, I’m not a doctor at all.
Wait two to four days before your body enters ketosis mode, as it will take time to eliminate all forms of carbs and sugar from the blood.
Once your body enters ketosis, which is not always easy, it will start burning fat.
From the first month on my side, I noticed excessively rapid weight loss. So fast that I was surprised. On the other hand, from what I’ve been told, the reason for such rapid weight loss is due to fluid loss. However, I was really impressed with it.
In other words, I couldn’t believe it. Like a good Quebecer, I fell off my chair.
After the first two weeks, my weight loss continued and I continued to melt. In addition, I noticed that I became much better at concentrating, which is extremely important for me living with ADHD, and I also realized that I was much less hungry in addition to having more energy.. That’s when I realized that my body was burning fat, not energy. Which is quite impressive.
Obviously, in order for our body to stay in ketosis, it needs to be fed with fat, protein, and very little carbs (carbs, sugar). To choose the right foods for the ketogenic diet, I advise you to contact a nutritionist. This is what I did. Because it’s easy to consume bad fats in large quantities, such as cheese, cold cuts, butter, and the famous bacon! While all of these foods are completely allowed on the ketogenic diet, this does not mean that you should ONLY eat these foods. Yes, it might be nice for some people to wake up with two eggs, bacon, cheese and butter, but we’re going to tell each other the truth, our arteries and our hearts will definitely not be that happy. We must absolutely remain vigilant!
So it is important to choose good fats. From my side, I really love avocados, olive oil, Greek yogurt, almonds or even almond butter.. (Yum!)
A few good vegetables are also needed in a ketogenic diet, such as asparagus, lettuce, mushrooms, celery, jalapenos, and almost any green vegetable.
Since you want to stay away from carbs, fruits are not necessarily welcome in this diet. This causes a lot of controversy. On the other hand, blackberries are acceptable, as is the small fruit family. Of course, they should be consumed in minimal amounts, as they are rich in carbohydrates, and excessive consumption can put you out of ketosis.
Risks of the ketogenic diet
According to Health Canada, If you decide to follow a ketogenic diet, you should be aware of the following effects. Short-term side effects include bad breath, headache, muscle spasms, weakness, nausea, constipation, fatigue, and trouble sleeping. Moreover, the dropout rate of this diet is very high, as it has restrictions that make it difficult to follow it daily.
Several studies have evaluated the safety and efficacy of the ketogenic diet over the long term (greater than 12 months). However, this has been associated with lower intakes of antioxidants, fiber, B vitamins, vitamin C, and calcium, which can cause deficiency. “.
[De mon côté, j’observe que je manque légèrement de force quand je vais dans une salle d’entraînement. Par contre, cela ne veut pas dire que je ne développerai pas les symptômes mentionnés ci-dessus.]
Another major symptom seen in those following this diet is the keto flu (ketogenic flu). Symptoms are similar to those of a cold or flu, but only last a few days.
[De mon côté, ce symptôme n’a duré que 12 heures.]
As I told you at the beginning of this article, the ketogenic diet does not work for everyone and, above all, it develops differently depending on each metabolism.
I also remind you that I am absolutely not an expert in this area. I am not a nutritionist, doctor or specialist. I just wanted to share my experience with you because once my body went into ketosis, I saw positive results and I still can’t believe it. I just wanted to share this with you. You can do whatever you want with it, but above all, ask your doctor before going on a ketogenic diet.
For my part, I plan to stick with this diet for only five months, but many people adopt this lifestyle on a regular and consistent basis. Just do it right by eating only good fats. Try to stay away from trans fats.
If you have any questions, please consult your doctor.