it ketogenic diet, also known as Keto-diet, is a very fashionable diet in recent years to lose weight fast.
However, is this diet really effective in the long run?
Is the ketogenic diet dangerous to health?
In this article I explain everything about this diet and give you mine reviews of the ketogenic diet.
What is the ketogenic diet?
it ketogenic diet is a low carbohydrate and high fat diet.
The goal of the ketogenic diet is therefore to deprive you of the most important energy source for your body, carbohydrates, to force your body to draw on fat reserves.
So this means that to follow this diet, you need to eliminate most foods that contain carbohydrates, no matter what glycemic index they have: pasta, rice, sweets, breads, jams, cereals, potatoes …
The foods to be favored for this diet will therefore be for example avocado, oil, oily meat and fish, cheese, butter, eggs …
As explained earlier, the keto diet is a diet in which the carbohydrate intake will be severely restricted.
The body will therefore first absorb the glycogen stores to produce energy for the body.
After 3 to 4 days, the glycogen stores will be empty, so the body must find another energy source.
The body, via the liver, will then break down the lipids into ketone bodies that can be used by the brain and muscles as an energy source.
This is called a state of ketosis, hence the name of this diet: ketogenic diet.
Ketogenic diet menu
If you want to follow the ketogenic diet to lose weight, I strongly recommend that you be followed by a physician before you begin this diet.
In fact, the effect of ketosis is not natural and some side effects may appear (see below in the article).
Here's one 7 day menu with this diet keto with typical days.
breakfast: 2 scrambled eggs with salad and avocado
snack: a handful of sunflower seeds
lunch: Spinach and grilled salmon salad
snack: Celery julienne with guacamole sauce
dinner: Pork roast and cauliflower puree
breakfast: 2 hard boiled eggs
snack: 5 macadamia nuts
lunch: Tuna and tomato salad
snack: slices of turkey breast and cheese
dinner: Meatballs on zucchini noodles, seasoned with cream sauce
breakfast Spinach and parmesan omelette
snack: Greek yogurt with chopped pecans
lunch: Tuna and salmon sashimi with miso soup
snack: Almond milk, vegetables, almond butter and protein smoothie
dinner: Fried chicken with asparagus and sautéed mushrooms
breakfast Smoothie made with almond milk, vegetables, almond butter and protein powder
snack: 2 hard boiled eggs
lunch: chicken breast with almond flour on a bed of vegetables with cucumber and goat cheese
snack: Sliced cheese with paprika
dinner: grilled shrimp with lemon sauce and asparagus garnish
breakfast: Egg scrambled eggs with bacon and vegetable garnish
snack: A handful of nuts and a handful of goji berries
lunch: Ground beef with salad and avocado
snack: Celery sticks with almond butter
dinner: Baked tofu with cauliflower, broccoli and bell pepper, seasoned with peanut sauce
breakfast: Scrambled eggs with avocado slices
snack: Cauliflower Vegetable
lunch: Grilled salmon with avocado salad
snack: Dried pork or turkey
dinner: Grilled beef skewers with bell peppers and broccoli
breakfast: scrambled eggs with vegetable ornaments
snack: stick of vegetables with hummus sauce
lunch: Sardine salad with mayonnaise and half avocado
snack: dried turkey meat
dinner: grilled trout with sautéed vegetable garnish
During the keto diet, I recommend you drink enough water to help the liver eliminate the toxins made from this diet.
The benefits of the ketogenic diet
In the short term, the ketogenic diet can have certain benefits:
The Dangers of the Ketogenic Diet
Although the keto diet may be attractive in the short term (especially for rapid weight loss), it can unfortunately be dangerous5)The Dangers of the Ketogenic Diet. long term:
- Low blood pressure
- Nutritional deficiency
- heart risk
Also note that even in the short term, the ketogenic diet can be harmful because of what is called "keto flu".
In the adaptation phase where the body goes into a ketosis state, you can observe symptoms such as abdominal pain, dizziness, a sudden drop in energy or mood swings …
My opinion on the ketogenic diet
my reviews of the ketogenic diet is simple: apart from medical treatments to fight diabetes, for example, I do not recommend it.
While this diet can help you lose weight fast, it is just a short-term solution.
After resuming your classic diet, it is a sure bet that you will quickly regain lost pounds …
If you really want to lose weight permanently and improve your physical appearance, I recommend you learn how to eat in a healthy and balanced way, with a diet that provides you with all the essential nutrients your body needs.
If you don't know how to do it, I invite you to discover my FIT45 program where you can find:
- The complete eating plan that allowed me to get my results.
- A training plan to do without equipment, with 3 different levels.
- 45 tips to lose weight fast, which I use personally every day.
- 45 super foods that you absolutely need to incorporate into your diet for faster results.
- 45 Weight Loss Recipes to Lose Weight While You Get Happy!
Start the FIT45 program
it ketogenic diet are therefore part of these drastic diets that certainly allow for quick results in weight loss, but which have many long-term adverse effects.
To lose weight in a sustainable way and stay healthy, the most important thing is to learn how to eat a healthy and balanced diet.
This is the only way to stay slim and in good shape throughout your life, avoiding the famous yoyo effect.
If you still want to try ketogenic diet, I strongly recommend that you be followed by health professionals during this dietary period.
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