The ketogenic diet or diet keto is a strict enough regime to consume very little food carbohydrate (like fruit fresh raw, cooked, dried … starches like potatoes, sweet potato, dough, rice, bread, legumes (split peas, white beans, flageolet beans …) … and of course all sweet products) and, conversely, to ingest a lot of foods rich in lipids (butter, vegetable oils, fruits protein, cheese, cream, fatty fish, eggs, cold cuts, etc.).
What you'll read:
- 1 The ketogenic diet (or keto diet): What’s all that about?
- 2 How does the ketogenic diet (or keto diet) work?
- 3 The medicinal benefits of the ketogenic diet (or keto diet)
- 4 My point of view on the interest of the ketogenic diet (or keto diet) in the world of sport
- 5 The ketogenic or keto diet in 3 quick questions/answers
- 6 In conclusion on the ketogenic diet (or keto diet)
The ketogenic diet (or keto diet): What’s all that about?
The ketogenic diet is a diet that is normally caloric in relation to the needs of the body but in quality very rich in lipids (80% of the daily energy intake) and very low in carbohydrates (maximum 50 g per day). This new state results in modulating metabolism while preventing feelings of hunger. The ketogenic diet is a satietogenic diet, so different on this point compared to other more or less hypocaloric avoidance diets.
How does the ketogenic diet (or keto diet) work?
As the name suggests, the ketogenic diet refers to the production of large amounts (and more than normal!) Of ketones (by the liver) in the body. It is this characteristic which forms the basis of its mode of cellular energy supply. We can therefore find these ketone bodies in very significant importance at the level of blood and urinary tracts (it is a question of the strip then … :)).
Note: It is from the liver that the body produces ketone bodies such as acetone (a volatile molecule that gives people following this diet a characteristic foul breath) from fat during a ketogenic diet, a process which is also found in a period of prolonged fasting (greater than 24 hours).
The medicinal benefits of the ketogenic diet (or keto diet)
This diet has medicinal properties (similar to fasting ) recognized for pathologies such as diabetes, epilepsy but also Parkinson’s, Alzheimer’s … and certain cancers … On this last point, to put it simply, the fact of bringing a lot of lipids and low carbohydrate prevents cancer proliferation by starving cancer cells of “sugars” (these are very demanding of this substrate for their development … in contrast to lipids and ketone bodies which have an inhibiting effect on this process increase, cell multiplication of the latter which do not have the optimal enzymatic potential to use them correctly). The advantage of the ketogenic diet, in parallel, is the limitation of the loss of active mass (especially muscle), because the body always feeds correctly in energy quantitatively but differently in quality, which is also one of the big differences compared to diets aimed at weight loss with a hypocaloric tendency ++.
My point of view on the interest of the ketogenic diet (or keto diet) in the world of sportLike any avoidance diet, I am not for the continuous ketogenic diet over the sports season. A comprehensive, varied and diversified diet must be favored over the long term because each food has its own macro- and micronutrient virtues.
If this diet has virtues concerning satiety (with decreased appetite), weight regulation, it unbalances the acid-base balance because it is acidifying (with all the consequences in the tissues that we know) and promotes medium-term fatigue.
Feedback from the field is numerous at this level. Part of the diet is eliminated (legumes, cereals and derivatives, fruits, etc.) and therefore it is important to provide certain fiber, vitamin and antioxidant supplements in parallel, which is chronically unnatural for the body ( Look for the error there too!;)).
Nevertheless, we can set up this kind of food on an ad hoc basis over 1 to 2 months maximum and in the meantime revert to a larger “balanced” model or find a more flexible intermediary where the carbohydrate share is greater while still being quite low overall on the daily ration ( carbohydrates can be increased to 150-200g per day instead of the 50g max for the strict ketogenic diet). By zapping the carbohydrate source, we bypass an entire energy axis which is highly demanded of the effort (enzymes of carbohydrate metabolism, reactive reactions / unstimulated products, an intestinal sphere with the associated flora disturbed when we know its importance concerning the absorption, immunity, eating behaviour, digestion and prevention of digestive disorders, transit…). In the end, you have to know that the exclusion of natural foods must be integrated when a real intolerance or allergy exists, or if there is a proven disgust for a particular food at the organoleptic level. Then, it is the concept of frequency-quantity of contribution which is important which sensitizes the organism, concept of 48 hours at the level of cellular memory. Bring in chronicle what is favourable and punctually what is less good for the athlete. This does not involve exclusion and allows the variety without necessarily the appearance of clinical/paraclinical signs unfavourable to performance and health in general.
Food is a whole and not just one or a few food (s), there are interactions between each and all complement each other. When an athlete or athlete must take dietary supplements chronically when on a ketogenic diet (or other) in prevention, paradoxically, for his health, I find this unfounded!
Look for the error => We exclude natural foods to supplement with pills or tablets!
If we reduce nutrition by focusing on the effect of isolated food consumption correlated with performance, we are more in the context of analytical research than of the practical implementation in the field of a positive diet for your organization. There are interactions and synergies of actions between all the nutrients, so we cannot reason that way. It is as if we were just taking the relationship of gluten with performance or cholesterol in the cardiovascular incidence, it is lost in advance because there remains a multitude of parameters and interconnected causes.
Note: I bring you a week of ketogenic menus for ease of implementation.
The ketogenic or keto diet in 3 quick questions/answers
What is the ketogenic or keto diet?
This is a diet aimed at consuming few carbohydrates (50g max per day) and a lot of foods rich in lipids (80% of the daily energy intake).
How is the ketogenic or keto diet different from other diets?
It modulates the metabolism while preventing feelings of hunger, it is therefore a satietogenic diet and not an exclusion diet.
Is the ketogenic or keto diet suitable for athletes?
Carried out on an ad hoc basis, this diet is particularly interesting in terms of weight regulation. Be careful, however, not to do this over a full season.
In conclusion on the ketogenic diet (or keto diet)The ketogenic diet remains a medical diet taken out of context and disseminated in a non-selective way (like any other diet) within the general population for people who are not necessarily able to receive and understand the message 100% in their own right. completeness and ultimately assimilate it. Like any diet, it has positive and negative points depending on where the person stands with his individual characteristics and his direct and indirect environment. It is precisely at this moment that the notion of limit intervenes between each individual, namely between their needs and their expectations.
Thus, I remain at my point of view that the management of each athlete must be individual. We must synergistically integrate all the theories and models that exist to make our own “theory” adapted in physical, physiological and mental harmony to the athlete we are supervising => there is no standard model and only one vision perfect food… Bringing everyone back into the same pattern is the worst thing and very often shows a lack of perspective, of knowledge on a specific subject such as food, hence the gurus, “multi- caps “… which apply without necessarily understanding by adopting the principle” it is like that and not otherwise “(corresponding in general to the perfect reflection of ignorance!) and which do not take the athlete in his own uniqueness, his own needs. We must remain humble with regard to food. 🙂