The ketogenic diet: lose fat by eating fat!

The ketogenic diet: definition

Recently, we hear a lot about the ketogenic diet , but do you really know what is the purpose of this diet? You want to start a ketogenic diet but you do not know how to do it? So this article is for you, we tell you everything about the ketogenic diet!

The ketogenic diet , also known as Low Carb High Fat (LCHF), first appeared in the 1920s, with the goal of relieving people with epilepsy . It will be quickly put aside, especially with the arrival of drugs on the market, which prove to be much more effective. It will be picked up a few decades later, still for the same reason that is to relieve epileptic seizures. But not only ! The cancer , the diabetes , the cardiovascular disease or Alzheimer's would be receptive to this disease dietary method.

What is the ketogenic diet  ? It is a dietary method that achieves a state of ketosis , that is to say, a production and use of ketone bodies for energy purposes. The ultimate goal will be to use the oxidation of fatty acids as the main energy substrate . To do so, a decrease in the intake of carbohydrates by the diet will be necessary, in order to favor this metabolic pathway. Your daily ration can go up to 90% fat  !

The ketogenic diet , as said before, is based on a very simple pillar: it consists of a preferential change of substrate of the body, which is glucose , into fatty acid . For this, the diet must contain a very small amount of carbohydrates , whether simple or complex (also called fast sugars and slow sugars). In general, the amount of carbohydrate in your diet will be 5% of the AETQ (total daily energy intake). The rest of your food intake will be about 75% fat and 20% protein . This means that the energy substrate of your body will no longer be glucose but theketone bodies  !

And there you will tell me "but what is a ketone body, and an energetic substrate, and ketosis? "Patience, I will explain everything to you!

Ketogenesis
This is the name of the metabolic pathway triggered by the ketogenic diet . The liver will produce ketone bodies , which will replace glucose as the main source of energy . The body will enter ketosis about 3 days after decreasing carbohydrates in your diet.

Ketosis

The ketosis is a metabolic condition that occurs when the intake of carbohydrates in our diet is decreased. This metabolic pathway begins 2 to 3 days after the change of diet. When you are in ketosis , the body will produce ketone bodies , also called ketones , from the fat in the diet or from those stored by your body. These ketone bodies will aim to replace carbohydrates to provide energy to the body, including muscles and organs.

Ketone bodies

There are three ketone bodies: acetone , acetoacetate and beta-hydroxybutyrate . They are therefore produced by the liver, by decomposition of fatty acids.

There are phenomena that can appear after the entry into ketosis , related to an electrolyte problem:

• The bad breath is a logical sign and a big negative for the entry into ketosis. This is due to the release of acetone.
• The decrease in appetite
• of nausea
• the cramps
• A strong feeling of fatigue
• Possible dehydration
• This set of phenomena is called the ketogenic flu or the keto-flu .

Attention should be paid to ketoacidosis , which is a phenomenon linked to excessive and uncontrolled production of ketones . This can lead to serious complications if not rectified.