Keto Diet Food List
Ketogenic diet (KETO): fight fat with fat
The food industry has just released its Spring / Summer 2018 collection and believe me this year it's not kale or eating like a prehistoric man who is in fashion (sorry, paleo, you're dead). This year the industry has chosen to fight fire with fire, or rather fat with fat, with the Ketogenic Diet (KETO).
What is the definition of a ketogenic diet?
The keto, or ketogenic diet, is characterized by a marked decrease in the consumption of carbohydrates (the family of sugars) and protein and by an increase in the proportion of energy that comes from fat . Although it is very fashionable these days, it was invented in the 1920s to decrease seizures in children with epilepsy and decrease the amount of medication they take. It is still used today at CHU Sainte-Justine to treat children with epilepsy.
The diet “works” when you are successful in achieving ketosis. The claimed benefits of ketosis are numerous:
- Lose weight quickly;
- Slow down the onset of hunger pangs;
- Stabilize the energy level during the day;
- Decrease the symptoms of epilepsy;
- Etc.
Unsurprisingly, it therefore meets all the criteria for a diet born to be popular:
- Promise rapid weight loss;
- Eliminate one or more food groups;
- Be restrictive;
- Forcing yourself to eat differently from your friends or family;
- Have a scientific basis that gives it a little sexy side;
- To be supported by public figures: yes madam!
Foods Allowed in a KETO Diet
To reach the state of ketosis , you must eat between 25 and 50 grams of carbohydrates per day maximum (approximately 5 to 10% of your energy), that is to say the equivalent of a banana or a yogurt in individual format… for 24 hours. In comparison, someone who eats "normally" gets about 50% of their energy from carbohydrates (so between 250g and 300g of carbohydrates).
Interestingly, just one fatty meal doesn't get you into ketosis. To achieve this state, your body needs to be low on carbohydrates for at least 3 to 4 days. Then, if you stay the course for 3 to 4 weeks (period of keto-adaptation), the proportion of energy that your brain will seek from the ketones will gradually increase, until it reaches around 70%. There you will be in true ketosis.
A small portion of the energy your brain uses will continue to come from the carbohydrates that are produced especially for it from the fats in your body (if that's not a favor!).
So concretely, you have to eat foods low in carbohydrates and high in fat. For example :
- Red meat
- Bacon
- Ham
- Sausage
- Fatty fish (salmon, trout, sardines, mackerel, tuna ...)
- Butter
- Cheese
- Nuts and seeds
- Vegetal oils
- 35% cream
- Mayonnaise
- Lawyers
- Etc.
The foods that you should not eat are:
- Potatoes (including fries!)
- Rice, pasta
- Bread
- Legumes
- Etc.
Ah and the ketogenic diet is no forgiveness. If you inadvertently eat too many carbohydrates and leave the state of ketosis, your body will need at least 3 days to 1 month to fall back into KETO - mode .
How do I know if I am in ketosis?
Excellent question. The state of ketosis is defined by a specific concentration (0.5 mM and above) of ketone bodies in your blood. Ketones are molecules produced when your glucose stores become too low to support your brain.
When that happens, your brain (which loves sugar a lot, but is able to compromise, a good guy y'know) finds itself forced to fuel what is left: fat. But the fats can't make their way to the brain as is, so it's broken down into acetyl-CoA and then converted by your liver into ketones to go feed your friend the brain.
To confirm that your body is in ketosis, there are tabs you can urinate on that tell you if you are. Another device similar to the breathalyzer allows you to analyze your level of ketosis from an exhalation.
Does the KETO diet work?
In fact, there is nothing black or white about the ketogenic diet, it depends on the situation.
Weight loss on the ketogenic diet
If you take it seriously and stay in ketosis, you'll be successful in losing weight. However (damn!), If there is weight loss, it's due to the fact that you are simply eating fewer calories than you spend (because fat gets stuffy fast!), Not because of the mysterious god. Keto. And (damn!) Since nothing is magic, it's also possible to gain weight by doing the ketogenic diet, just by eating more calories than you spend. In addition (okay that's going to do!), It's very likely that you get tired of eating sausage and butter when your friend is going to eat a sundae or your sister is going to sip a smoothie next to you. Finally (no there, seriously hang up), it is very likely that part of the weight lost at the beginning is muscle and water. This weight will come back if you reintroduce the carbohydrates eventually.
Sports with a KETO diet
When you exercise, the fuel your body prefers to use is carbohydrates. If he has to go through fat, he manages to get his energy, but it is much longer, and the power reached is less important. It's a bit like if you wanted to go from Montreal to Sherbrooke, but you went through Trois-Rivières, it's not a winner. You therefore have less juice to make rapid, high intensity efforts (eg sprints, CrossFit, intervals, etc.).
Are there any effects, side, risks or dangers with KETO?
The side effects are undeniable, but they are mostly present during the first 3-4 weeks of keto-adaptation.
Breath
One of the most glaring side effects is that your breath smells like fruity fruit from acetone, a volatile ketone body that is released through your airways. To give you an idea of the smell, acetone is also the product used in nail polish remover, so your breath looks like a "remover"!
Constipation
With such a drastic change, the bacteria in your gut flora are in shock. As they adjust to handling so much fat, you have a good chance of getting constipated. If it persists after several weeks, it's a good sign that you are not eating enough fiber. To fix this, baby fafa: drink more water, move more and eat foods high in fiber, but low in carbohydrates so as not to get out of ketosis (e.g. nuts, seeds, broccoli, cauliflower, spinach, etc. .).
Keto- "flu"
Flu-like symptoms can occur at the onset of keto-adaptation (eg dizziness, fatigue, insomnia, sugar cravings, slow-moving brain, etc.). Normally, it fades after the first few weeks.
So my nutritionist opinion?
The keto diet may be suitable for many people, but it is really restrictive to adopt. Your will must be unshakeable and your reason for doing so must be valid (eg epilepsy). If you want to make sure you're in ketosis and making sure it's healthy for you, I encourage you to see a doctor or nutritionist.
If your goal is to lose weight, I know of several ways to achieve it that don't involve ignoring your love of fruit.
Comments
Post a Comment