Ketogenic diets, often called "keto," have become very popular in recent years for their many benefits especially regarding health, athletes, people seeking weight loss, or 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 fundamental principles of these diets, their benefits, risks, and practical tips to get started.
đŹ 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 protein intake.
- Carbohydrates: about 5 to 10% of caloric intake
- Proteins: 15 to 25%
- Lipids: 70 to 80%
This distribution pushes the body to enter ketosis, a metabolic state in which it draws its energy mainly from fats, converted into "ketone bodies" by the liver.
âïž How does ketosis work?
Normally, our body uses carbohydrates as its main energy source. When these are almost absent from the diet, it must find another source: fats. After a few days, the liver starts producing ketones, an alternative fuel very effective for the brain and muscles.
â The benefits of the ketogenic diet
- Weight loss: By promoting fat burning, it can be more effective than a low-fat diet for losing weight.
- Improved blood sugar control: Useful for people with diabetes or prediabetes, the diet improves insulin sensitivity and lowers blood sugar levels.
- Neurological health: Originally designed to treat epilepsy, it may also have beneficial effects on Alzheimerâs and Parkinsonâs.
- Reduction of cardiovascular risk factors: It can improve HDL cholesterol levels (good cholesterol), lower blood pressure, and reduce triglycerides.
đœïž What can you eat on a ketogenic diet?
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FOODS TO CONSUMEÂ |
FOODS TO AVOID |
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Meats (beef, chicken, pork) Fatty fish (salmon, mackerel) Eggs Unprocessed cheeses Avocados 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) Sugar-rich fruits (bananas, apples) Root vegetables (potatoes, carrots) Low-fat or reduced-fat products |
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đœïž Weekly menu example
Monday
- Breakfast: Spinach and cheddar cheese omelette
- Lunch: Chicken salad with avocado and olive oil
- Dinner: Grilled salmon served with butter-sautéed green vegetables
- Dessert: Lemon tartlets
Tuesday
- Breakfast: Greek yogurt with nuts and berries
- Lunch: Chicken breast with roasted vegetables (zucchini and broccoli)
- Dinner: Steak with buttered cauliflower mash
- Dessert: Brownie keto fondant
Wednesday
- Breakfast: Avocado smoothie with almond milk and red berries
- Lunch: Tuna salad with hard-boiled eggs and homemade mayonnaise
- Dinner: Pork chops served with zucchini sautéed in olive oil
- Dessert: Mascarpone verrines with red fruits
Thursday
- Breakfast: Scrambled eggs with bacon and fresh avocado
- Lunch: Vegetable soup with crĂšme fraĂźche and olive oil
- Dinner: Roast chicken with steamed broccoli and lemon butter sauce
- Dessert: Keto coconut flan
Friday
- Breakfast: Keto pancakes with coconut milk and dark chocolate spread (85% cocoa)
- Lunch: Smoked salmon salad with avocado and nuts
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Dinner: White fish fillet with butter sauce and sautéed green vegetables
- Dessert: Keto coconut flour pancakes
Saturday
- Breakfast: Almond pancakes with thick crĂšme fraĂźche
- Lunch: Chicken tikka masala served with cauliflower rice
- Dinner: Bunless burger topped with cheese, avocado, and grilled vegetables
- Dessert: Greek yogurt with nuts and seeds
Sunday
- Breakfast: Vegetable frittata (bell peppers, zucchini) with grated cheese
- Lunch: Seafood salad with olive oil vinaigrette
- Dinner: Keto pizza with cauliflower crust, topped with cheese, olives, and cherry tomatoes
- Dessert: Sugar-free vanilla panna cotta
