Ketogenic diets, often referred to as "keto," have become very popular in recent years due to their numerous benefits , particularly in terms of health, among athletes, people looking to lose weight, or those seeking 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 advice for getting started.
🔬 What is the ketogenic diet?
The ketogenic diet is based on a simple principle: drastically reducing carbohydrates (sugars) in favor of lipids (fats), while maintaining a moderate protein intake.
- Carbohydrates: approximately 5 to 10% of caloric intake
- Proteins: 15 to 25%
- Lipids: 70 to 80%
This distribution causes the body to enter ketosis, a metabolic state in which it obtains energy mainly from fats, which are converted into "ketone bodies" by the liver.
⚙️ How does ketosis work?
Normally, our body uses carbohydrates as its main source of energy. When these are almost absent from our diet, it has to find another source: fats. After a few days, the liver begins to produce ketones, a very effective alternative fuel for the brain and muscles.
✅ The benefits of the ketogenic diet
- Weight loss: By promoting fat burning, it may be more effective than a low-fat diet for weight loss.
- Improved blood sugar control: Beneficial for individuals with diabetes or prediabetes, the diet enhances insulin sensitivity and reduces blood sugar levels.
- Neurological health: Initially designed to treat epilepsy, it may also have beneficial effects on Alzheimer's and Parkinson's disease.
- Reduction of cardiovascular risk factors: It can improve HDL cholesterol (good cholesterol) levels, lower blood pressure, and reduce triglycerides.
🍽️ What can you eat on a ketogenic diet?
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FOODS TO EAT |
FOODS TO AVOID |
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Meats (beef, chicken, pork) Big fish (salmon, mackerel) Eggs Unprocessed cheeses Avocados Nuts and seeds Healthy oils (olive oil, avocado oil) Low-carbohydrate vegetables (spinach, zucchini, broccoli). |
Snacks (bolos, soft drinks) Cereals and wheat-based products (pasta, bread) Fruits rich in sugar (bananas, apples) Root vegetables (sweet potatoes, carrots) Low-fat or fat-free products |
🍽️ Example of a weekly menu
Monday
- Breakfast: Omelet with spinach and cheddar cheese
- Lunch: Chicken salad with avocado and olive oil
- Dinner: Grilled salmon served with green vegetables sautéed in butter
- Dessert: Lemon tartlets
Tuesday
- Breakfast: Greek yogurt with nuts and red berries
- Lunch: Chicken breast with roasted vegetables (zucchini and broccoli)
- Dinner: Steak with mashed cauliflower and butter
- Dessert: Fudgy keto brownie
Wednesday
- Breakfast: Avocado smoothie, 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 berries
Thursday
- Breakfast: Scrambled eggs with bacon and fresh avocado
- Lunch: Vegetable soup with fresh cream and olive oil
- Dinner: Roast chicken with steamed broccoli and lemon butter sauce
- Dessert: Keto coconut pudding
Friday
- Breakfast: Keto pancakes with coconut milk and dark chocolate cream (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: Keto coconut flour pancakes
Saturday
- Breakfast: Almond pancakes with thick fresh cream
- Lunch: Chicken tikka masala served with cauliflower rice
- Dinner: Burger without bread, stuffed with cheese, avocado, and grilled vegetables
- Dessert: Greek yogurt with nuts and seeds
Sunday
- Breakfast: Vegetable frittata (peppers, zucchini) and grated cheese
- Lunch: Mixed 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