Low carb diets or LCHF (low-carb high-fat), especially the strictest version, the ketogenic diet, have been popular since the beginning of 2017, although they are not new...
Promoted to lower blood cholesterol, high blood pressure, insulin resistance and many other health problems, this blog article is an overview of the keto diet.
The plausible mechanism : if the body is deprived of carbohydrates (the body's primary energy source), it will draw its energy from ketones (waste products produced by the breakdown of fatty acids). As a result, insulin will be used less, and health problems will be limited.
RECOMMENDED FOODS |
NOT RECOMMENDED FOODS |
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Green leafy vegetables |
Spinach, collard cabbage, Swiss chard, kale... |
Grains |
Rice, oats, barley, corn, quinoa, rye... |
Low carbohydrate vegetables |
Broccoli, cauliflower, mushroom, zucchini, asparagus... |
Legumes |
Red bean, black bean, lentils, peas... |
Oleaginous fruits |
Almond, Brazil nut, macadamia nut, hazelnut, pecan... |
Starchy vegetables |
Potato, sweet potato, parsnip, pumpkin, yam... |
Seeds |
Seeds of chia, pumpkin, sunflower, sesame, flax, hemp ... |
High carbohydrate fruits |
Banana, orange, apple, peach, plum... |
Meat, fish, egg |
Egg, beef, bacon, charcuterie, oily fish... |
Sugar |
Gold syrup, honey, agave, white sugar, brown sugar... |
Avocado |
|||
Low carbohydrate berries |
Raspberry, blackberry, strawberry... |
||
Dairy products |
Yogurts, cottage cheese, milk, cream, cheese, butter... |
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Nut butter |
Almond butter, coconut butter, sunflower seeds... |
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Low-carbohydrate sweeteners |
Stevia, erythritol… |
||
Vegetable oils |
Coconut oil, avocado oil, olive oil, sesame oil... |
Even if the food is on the list of recommended foods, it cannot be consumed indefinitely. Indeed, the carbohydrate and/or protein intake is not negligible with certain foods. However, it is necessary to aim for moderate protein consumption and very high consumption of lipids. Therefore, it is essential to calculate the portions for each food consumed not to exceed the values that allow you to remain in a state of ketosis. A ketosis breakdown will force you to restart the process over more than one day altogether.
It is strongly advised to take a vitamin and mineral supplement. Indeed, this diet can lead to deficiencies in certain B vitamins and electrolytes, such as sodium and magnesium.
Numerous studies have been done on this subject. The majority of these studies have many methodological biases, which hinder evidence-based recommendations. However, some results are repeated from one study to another:
All of these observations occur in the first six months of the diet. After that, the effects fade and are equivalent to a weight loss by conventional recognized methods.
What about other health issues?
The ketogenic diet could harm kidney function. Indeed, there is an increase in nitrogen excretion during protein metabolism, leading to increased glomerular pressure and hyper-filtration.
Reported side effects include constipation, diarrhea, thinning of hair or even hair loss, muscle cramps, bad breath, stagnant weight loss and persistently high LDL cholesterol. Be aware that a "keto flu accompanies the first two weeks", a flu-like condition.
It should be noted that this type of diet contradicts many of the recommendations of theExpert Committee on Microbial Health..
An assessment of body composition by a proven method and circumference measurements would be relevant to demonstrate weight loss and not water loss and muscle wasting.
Overall, the ketogenic diet does not currently appear to have superior medium to long-term benefits over other approaches. A diet based on the acquisition of healthy eating habits and physical activity still represents a long-term strategy to decrease, mitigate, limit chronic health problems. And whatever approach is chosen, it is essential to remember that the key to success lies in long-term adherence to the recommendations.
Essential further reading
http://didierbrassard.com/deuxfoismoins/
Prise de position officielle OPDQ sur la diète cétogène dans un contexte de diabète.
http://observatoireprevention.org/2017/10/30/regimes-faibles-glucides-reellement-meilleure-solution-perdre-poids/
http://observatoireprevention.org/2017/06/19/est-ce-que-le-regime-cetogene-ameliore-vraiment-les-performances-athletiques/
Wroble KA, Trott MN, et al. Low-carbohydrate, ketogenic diet impairs anaerobic exercise performance in exercise-trained women and men: a randomized-sequence crossover trial. J Sports Med and Phys Fitness 2018 Apr 04; DOI: 10.23736/S0022-4707.18.08318-4
https://health.usnews.com/health-news/blogs/eat-run/articles/2018-01-25/no-one-diet-is-right-for-everyone-but-the-ketogenic-diet-is-wrong?src=usn_fb
Références
Taillefer J. Les diètes cétogènes. Formation Harmonie Santé 117.4, December 2, 2017.
http://www.todaysdietitian.com/newarchives/0917p12.shtml
http://www.afdn.org/fileadmin/pdf/id-regime-cetogene.pdf
Image source: www.tasteaholics.com
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