The ketogenic diet is a low-carbohydrate, high-fat diet that therefore deviates from regular diets. Here’s what you need to know.
1. It bet on fat
The keto diet is based on a daily fat intake of around 90%. On the other hand, it excludes carbohydrates so that the liver can dig into fat reserves. This has the effect of stabilizing blood sugar and lowering insulin levels.
2. It banishes carbohydrates
The carbohydrate intake of the keto diet is limited to 2% which means a concrete intake of 20 grams per day, or the equivalent of a fruit. By limiting carbohydrates, compounds called ketones are produced by the body and have several effects, including suppressing hunger.
3. It is in fashion
The ketogenic diet is all the rage and publicized by some Hollywood stars like Gwyneth Paltrow, Halle Berry, or Vanessa Hudgens. A film dedicated to the keto diet, The Magic Pill, even released on Netflix in 2017.
4. forbids bread and pasta
Foods made from grains such as bread, pasta, rice, and potatoes are prohibited. The same thing for sweets, cakes, milk, and certain fruits and vegetables, too rich in carbohydrates such as bananas or legumes.
5. Butter is allowed
Unlike most diets, fat is the staple of the keto diet: vegetable oils, butter, eggs, meats, oily fish, and avocado are therefore not prohibited. However, it is better to opt for vegetables and non-animal fats to avoid overloading the liver and causing fatty liver disease.
6. It makes you lose weight
The keto diet makes you lose weight over a relatively short time, especially since low-sugar diets allow you to lose weight faster than low-fat diets. However, as with all extreme diets, there is a rebound effect with the same or even greater weight gain than what was lost.
7. It has unwanted effects
The ketogenic diet can cause several side effects. Nausea, constipation, fatigue, headache, cramps, and bad breath may appear. These side effects are mainly related to dehydration.
8. It is dangerous for health
The ketogenic diet can, in the long term, or on people with initial health problems, prove to be harmful. It can make cardiovascular and liver problems worse. In addition, the lack of vitamins can cause deficiencies or even kidney stones.
9. It protects against certain diseases
The keto diet has side effects but also protective effects. It would thus protect against certain neurological diseases such as Alzheimer’s disease, Parkinson’s disease, brain damage during cerebrovascular accidents (stroke), and cancer.
10. It is unnatural
Man, being omnivorous, is programmed to eat everything in balanced amounts. Consuming lipids and banishing carbohydrates is therefore unnatural. To be healthy, you need to eat everything in reasonable amounts.
