The ketogenic diet, also called low carb diet, is a diet that does not ban fat but is low in carbohydrates. It was designed by Dr. Geyelin in the 1920s, when he found that his patients' convulsive seizures were reduced because of the reduction in carbohydrate consumption. He discovered a close link between lower cholesterol levels, body fat, controlled hunger and blood glucose control.
It is very simple to understand a ketogenic diet and to do it correctly, it is a varied menu for each meal of the day and for 7 days. This diet completely eliminates sugar consumption, which is used as a source of energy and causes the body to use accumulated fat and enter a phase of ketosis.
What does ketogenic mean?
"Keto" in a ketogenic diet comes from the fact that it forces the body to produce small molecules of fuel called ketones. It is an alternative source of energy for the body, used when glucose (glucose) is in short supply.
Ketones are produced if you eat very little carbohydrate (which breaks down quickly into blood sugar) and if you consume only moderate amounts of protein (an excess of protein can also be converted into blood sugar).
Ketones are produced in the liver from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes a lot of energy every day and can not get fat but glucose or ketones. In a ketogenic diet, the lack of carbohydrates causes the body to get them from the stored fat in the muscles and liver.
The ketogenic diet is not limited to weight loss. On the one hand, it has been shown to be a mood stabilizer for people with bipolar II disorder and may be even more effective than drugs. Research also suggests that this diet may help relieve the symptoms of type 2 diabetes and help limit the progression of this disease by leading to an improvement in HbA1c levels.
In a meta-analysis published in the British Journal of Nutrition, researchers investigated the effects of very low carbohydrate ketogenic diets on measuring cardiovascular health, including HDL cholesterol. The result was a significant increase in good HDL cholesterol and a lower reduction in total cholesterol and bad LDL cholesterol.
The 7-day ketogenic diet plan
First day
Breakfast: eggs, cheese and tomatoes.
Lunch: Feta cheese salad, olive oil and chicken meat.
Dinner: meatballs, vegetables and cheddar cheese.
The second day
Breakfast: goat cheese, eggs, basil, tomatoes.
Lunch: almond milk, stevia, cocoa butter, sugarless milkshake and peanut butter.
Dinner: Cheddar cheese, vegetables and meatballs.
The third day
Breakfast: milkshake without sugar.
Lunch: shrimp, avocado and olive oil.
Dinner: parmesan cheese, broccoli salad and grilled chops.
The fourth day
Breakfast: onions, peppers, spicy omelette and avocado.
Lunch: guacamole, celery, a handful of nuts.
Dinner: cheese, stuffed chicken and steamed vegetables.
The fifth day
Breakfast: cheese omelette and tomatoes.
Lunch: leftovers of the dinner of the day before.
Dinner: mushrooms, eggs and salad.
The sixth day
Breakfast: omelet with ham and vegetables.
Lunch: ham, cheese and a handful of nuts.
Dinner: beef steak, salad leaf and eggs.
The seventh day
Breakfast: mushroom eggs and cheese.
Lunch: hamburger with cheese and guacamole.
Dinner: beef steak, salad and eggs.
The possible benefits of the diet are impressive, but there are some potential disadvantages including flu-like symptoms, such as headaches and fatigue. Do not hesitate to talk to a specialist.
Important: Before changing your diet or lifestyle, be sure to consult your doctor.
