What is the principle of the ketogenic diet?

The ketogenic diet is characterized by its richness in lipids and its very low intake of carbohydrates.

Unlike traditional diets, it prevents feelings of hunger. But like any dietary change, it should be taken with a pinch of salt. We will explain everything to you.

A low-carb diet

The ketogenic diet is sometimes called the “keto diet.” This is a “normally caloric diet with regard to the body’s needs but very rich in lipids (80% of daily energy intake) and very low in carbohydrates (approximately 50 g maximum per day)” explains Nicolas Aubineau, dietician and nutritionist. Usually, the fat intake is 30% and the carbohydrate intake is 55%.

“The ketogenic diet therefore proposes to almost completely reduce the proportion of carbohydrate intake, to use fats as the main caloric intake. The effects of this diet are similar to fasting, by cutting the body off from its usual primary source of energy. indicates the Vaud University Hospital Center.

Ketogenic diet: what do you put on your plate?

To reduce your carbohydrate intake, you must avoid fresh fruits, starchy foods, legumes and all sugary products. What to put on your plate then?

• Favor foods high in fat. These can be good oils (olive, rapeseed), dairy products, meat, fish or eggs, nuts and seeds, etc.;
• Maintain your protein intake at breakfast and lunch. These can be animal proteins (meat, fish, eggs) or vegetable proteins (soy, almonds, cashew nuts, etc.);
• Choose vegetables low in carbohydrates. It is possible to eat cabbages, endivespinach, lettuce, cucumber, zucchini, fennel, leeks, peppers… For fruits, it is possible to continue to eat small berries such as blueberries, raspberries or strawberries.

This diet is not miraculous and requires, at least initially, to be supervised by a professional. Indeed, a diet is often associated with deficiencies if it is poorly implemented or poorly understood.

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