Everything you need to know about the ketogenic diet: what it is, how it works and what you can and cannot eat

Everything you need to know about the ketogenic diet: what it is, how it works and what you can and cannot eat
The latest password in the world of nutrition seems to be the keto, which refers to the ketogenic diet rich in fats and carbohydrates. By claiming that you can eat so much fat, never get hungry, reduce your blood sugar, have type 2 diabetes and even increase your athletic performance, the diet promises something for everyone.

But what exactly is the ketogenic diet and the right weight loss program for you? Let's take a closer look before trying to change your eating habits and lifestyle.

What exactly is the ketogenic diet?
The ketogenic diet is based on the principle that breaking down carbohydrates, the body's main source of energy, can be forced to burn fat to make it a fuel, thus maximizing weight loss. When you eat foods containing carbohydrates, the body converts these carbohydrates into glucose or blood sugar, which it then uses to produce energy. (1)

Since glucose is the simplest form of energy for the body, it is still used to generate energy before the body begins to store fat as fuel. (1)

In a ketogenic diet, the goal is to limit carbohydrate intake so that the body is forced to break down fat to gain energy. When this happens, the fat is broken down in the liver, producing ketones that are by-products of metabolism. These ketones are then used to nourish the body in the absence of glucose. (2)
How do you follow the ketogenic diet?
There are different types of keto diets, but to reach a state of ketosis you need to significantly reduce the amount of carbohydrates you consume. (With this ketogenic calculator, you can create a personalized nutritional plan.) The data suggest that an average American man consumes more than 20.47% of his daily calories from carbohydrates and that an average American woman consumes more than 20, 4% of his daily calories. carbohydrates. (3) In the classic ketogenic diet, originally used to treat convulsive disorders, 80 to 90% of calories come from fat, from 5 to 15% protein and from 5 to 10% carbohydrates.

A modified version of the ketogenic diet, which consumes more protein with 20-30% of the total calories consumed with the same carbohydrate restriction, is the most commonly used version of the diet today. Weight loss, weight management and improved sports performance are among the goals of the latest version of the ketogenic diet.