Big fatigue, overeating, low morale… the ketogenic diet is a solution for décrasser the body, gain energy and lighten. However, it is necessary to know to adapt to each one.
– Updated on February 6, 2019 at 16:41
Advantages and disadvantages of the ketogenic diet
The ketogenic diet is to severely limit his sugar intake and increase fat intake. A system known in medicine for over a century and used at that time for the treatment of epilepsy. The idea ? Mimic the effects of fasting. For the past ten years, it is sometimes recommended in cases of obesity, cancer, diabetes, Alzheimer’s, and inflammatory diseases such as arthritis and psoriasis. In these cases, the regime is strict :
– 90% of lipids,
– 8% protein
– and 2% carbs
It is this which supplies him a lot of criticism : in addition to the side effects related to the diet itself (we’re talking about nausea, headache, fatigue, dehydration, hypoglycemia, or even of fever called “the flu,” ketogenic “), it would result in a malnutrition related to lack of fibre, vitamins, antioxidants, minerals (because it contains few vegetables, fruits, legumes and cereals).
Adapt the ketogenic diet to everyone
The Great Book of diet ketogenic, Nelly and Ulrich Genisson, Thierry Souccard Editions
My Bible of diet ketogenic, Olivia Charlet and Alix Lefief-Delcourt, Leduc.S Practice
“This diet ketogenic should be adapted to each one,” explains Catherine Malpas, naturopath, coach, nutrition strategy, and the author deFaites peace with your plate(La Martinière). A person with cancer will not the same plan as the one that just wants to feel less tired and shed a few pounds “. For those who wish to be thinning, the proportions of the ketogenic diet rather vary around
– 75% of fat,
– 15% protein and
– 10% carbohydrate.
“The main constraint of this diet is rather handy, writes the naturopath. We don’t necessarily have in our cupboards with the right ingredients… in The United States or Japan, we can see opening of numerous ” keto-restaurants “, which apply the principles of a diet ketogenic, “on a ketogenic diet” in English. But in France, it is still difficult when we have dinner outside or that you are a guest, especially because we took the habit to eat a lot of carbohydrates (starches, bread, pasta, cereals) “.
Detox : the cleaning
Weaned of sugars, the body has to get otherwise to work. It first uses the reserves of sugars stored in the liver and the muscles (300 g glycogen, which is little). It will then draw on the fat reserves stored in the adipose tissue. These are transformed into ketone bodies by the liver, which can be used as fuel in the same way that glucose for all our cells.
The interest to follow the ketogenic diet over a week ?
– Benefit of an energy boost : 25 % more energy according to the study, The Manna
– Ease of about 1.5 kg to 2 kg
– Win bonus for a good mood !
“The idea is to change our fuel usual – the sugar – in the trucking against good fats,” explains Catherine Malpas. Our body works like a hybrid engine. Deprived of sugar, he draws on the fat to continue to function.
This has the effect of :
– to facilitate the cleaning of the cells,
– to reduce the level of insulin (more muscles and vitality), which relieves the pancreas. Result : we are less tired !
– boost the rate of growth hormones (which slows aging).
Remains at the beginning of the diet, we lose water : every gram of glycogen (sugar) is in fact linked to 3 or 4 grams of water. “This dehydration induced by the diet leads to a reduction of the water retention (which affects 80% of women),” says the naturopath. The ketogenic diet reduces inflammation in the body as a whole but also at the tissue level, provided to ensure the proper balance of minerals, such as sodium and potassium. Result ? You lose the cellulite !