The keto diet is relatively restrictive, many foods are prohibited because they prevent the body from maintaining itself in a state of ketosis:
The consumption of monounsaturated fats (olive oil, avocado, nuts) and saturated fats (fatty cuts of meat, high-fat dairy products) is more recommended. Serious keto The use of coconut oil is recommended because it contains fats which are easily converted into ketones. Finally, the consumption of Omega-3 contained in fatty fish, rapeseed and flaxseed oil, walnuts or even chia, flax or hemp seeds must be sufficient.
- Sweet products
- Fruits (except berries)
- Sweet vegetables (beets, corn, carrots, etc.)
- Soft-paste cheese
- cream cheese
- Soft drinks
- Honey, jams, syrup
- Fruit and vegetable juices
- Sweet sauces
- Milk or yogurt made from vegetable milks (soya, almonds, etc.)
- Flavored yogurts
- Sweet fruit compotes
What to eat on a Serious Keto Diet? Typical one-day Menu
- Omelet with 2 eggs and ½ cup spinach and mushrooms
- 100 g rhubarb compote
- Roast beef (150 g)
- Green salad (100g) and grated red cabbage (50g)
- 5 black olives
- Dressing (2 to 3 tbsp)
- Snack: cucumber (50g) and gouda (40g)
- Salmon (200 g)
- Asparagus (100g)
- Green salad (50g)
- Vinaigrette (1 to 2 tbsp)
- 1/2 avocado
- Hard cheese (40g)
Advantages and disadvantages
The positives of the Serious Keto Diet
- Feeling full
- No calorie restriction
- Good supply of quality lipids and proteins
- Rapid weight loss
- Potentially positive effect on blood lipid levels
The Negatives of the Keto Diet
- Unpleasant side effects in the first few weeks (ketogenic flu)
- Little dietary diversity
- No deviation allowed
- Difficult to follow
- Not very compatible with a fulfilling social life
What are the Dangers of the Keto Diet?
In the first few weeks, very unpleasant effects can occur. We are talking about the ketogenic flu. It is a transitional period almost systematically accompanying the passage of the organism in a state of ketosis. Serious Keto Be careful, some side effects seem to persist even after the transition period such as hypoglycemia (low blood sugar level), dehydration as well as an increased risk of urolithiasis or kidney stones and constipation. A supplement of fiber and vitamins is recommended when you want to follow this diet, probably due to the low content of fruits, legumes and whole grain cereal products which are very good sources of fiber and micronutrients.
Beyond weight loss, the ketogenic diet is used in the treatment of various pathologies: epilepsy, cancers, inflammatory diseases, etc. This is why it was originally created in the therapeutic world, the interest of ketogenic diets is no longer to be proven.
Yes, quite. Some studies even demonstrate the benefits of the ketogenic diet which would allow better performance, reduced recovery time and which would facilitate exertion. In recent years, this diet has been very popular in the sports world.
How not to Gain Weight?
The ketogenic diet is more of a lifestyle than a time-limited diet. It is therefore not supposed to be abandoned after a few months. To avoid a too strong yo-yo effect, it would seem beneficial to be accompanied by a nutrition professional who could help to gradually reintroduce carbohydrates in the diet without this having too heavy consequences
Some Figures to go Further
As the ketogenic diet is very high in fat, there are still many concerns about its potential negative impact on cardiovascular risk. However, according to a recent study carried out in 2013, not only does the ketogenic diet lead to greater weight loss than a low-fat diet, but it would also have a positive impact on blood pressure, HDL cholesterol levels (good cholesterol) and blood triglycerides. This is because saturated fat is not as bad as you think.
When it comes to weight loss, the ketogenic diet has been shown to be more effective than a low fat diet. Indeed, many studies have compared diets low in fat or high in protein and moderately high in carbohydrates with the ketogenic diet. The results show that in the short term (1 year and less), the ketogenic diet is more effective on weight loss. On the other hand, very few studies have evaluated the effects of this diet in the longer term.