Ketogenic diets, often referred to as "keto" diets, have become very popular in recent years for their numerous benefits. including health benefits, for athletes, weight-loss seekers and those looking for more mental energy.
But what exactly are these diets? How do they work? Are they suitable for everyone? This article explores the basic principles of these diets, their benefits, their risks, and practical advice on how to get started.
🔬 What is the ketogenic diet?
The ketogenic diet is based on a simple principle: drastically reduce carbohydrates (sugars) in favor of lipids (fats), while maintaining a moderate intake of proteins.
- Carbohydrates: around 5-10% of calorie intake
- Protein: 15 to 25%.
- Lipids: 70-80
This distribution pushes the body into ketosis, a metabolic state in which it draws its energy mainly from fats, transformed into "ketone bodies" by the liver.
⚙️ How does ketosis work?
Normally, our body uses carbohydrates as its main source of energy. When these are virtually absent from the diet, it has to find another source: fats. After a few days, the liver begins to produce ketones, a highly efficient alternative fuel for the brain and muscles.
✅ The benefits of the ketogenic diet
- Weight loss: By promoting fat burning, it can be more effective than a low-fat diet for weight loss.
- Improved glycemic control : Useful for people with diabetes or pre-diabetes, the diet improves insulin sensitivity and reduces blood sugar levels.
- Neurological health: initially designed to treat epilepsy, it could also have beneficial effects on Alzheimer's and Parkinson's.
- Reducing cardiovascular risk factors: It can improve HDL (good) cholesterol levels, reduce blood pressure and lower triglycerides.
🍽️ What can you eat on the ketogenic diet?
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FOOD FOR CONSUMPTION |
FOODS TO AVOID |
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Meats (beef, chicken, pork) Oily fish (salmon, mackerel) Eggs Unprocessed cheese Lawyers Nuts and seeds Healthy oils (olive oil, avocado oil) Low-carb vegetables (spinach, zucchini, broccoli). |
Sweets (cakes, sodas) Cereals and wheat-based products (pasta, bread) Fruits rich in sugar (bananas, apples) Root vegetables (potatoes, carrots) Low-fat products |
🍽️ Example of a weekly menu
Monday
- Breakfast: Spinach omelette with cheddar cheese
- Lunch: Chicken salad with avocado and olive oil
- Dinner: Grilled salmon with green vegetables sautéed in butter
- Dessert: Lemon tartlets
Tuesday
- Breakfast: Greek yoghurt with nuts and red fruit
- Lunch: Chicken breast with roasted vegetables (zucchini and broccoli)
- Dinner: Steak with buttered cauliflower purée
- Dessert: Brownie keto fondant
Wednesday
- Breakfast: Avocado, almond milk and red berry smoothie
- Lunch: Tuna salad with hard-boiled eggs and homemade mayonnaise
- Dinner: Pork chops with zucchini sautéed in olive oil
- Dessert: Mascarpone and red fruit verrines
Thursday
- Breakfast: Scrambled eggs with bacon and fresh avocado
- Lunch: Vegetable soup with crème fraîche and olive oil
- Dinner: Roast chicken with steamed broccoli and lemon butter sauce
- Dessert: Coconut keto custard
Friday
- Breakfast: Keto pancakes with coconut milk and dark chocolate spread (85% cocoa)
- Lunch: Smoked salmon salad with avocado and walnuts
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Dinner: White fish fillet with butter sauce and sautéed green vegetables
- Dessert: Coconut flour keto pancakes
Saturday
- Breakfast: Almond pancakes with heavy cream
- Lunch: Chicken tikka masala with cauliflower rice
- Dinner: Breadless burger topped with cheese, avocado and grilled vegetables
- Dessert: Greek yoghurt with nuts and seeds
Sunday
- Breakfast: Vegetable frittata (peppers, zucchini) with grated cheese
- Lunch: Seafood salad with olive oil vinaigrette
- Dinner: Keto pizza with cauliflower-based dough, topped with cheese, olives and cherry tomatoes
- Dessert: Sugar-free vanilla panna cotta