How to Lose Weight with the Ketogenic Diet

The ketogenic diet allows you to lose weight in a sustainable way without having to restrict yourself in terms of calorie intake, as is the case with most of them. They are, by the way, generally ineffective when you look at the average weight gain of people following traditional ones.

Benefits of a Keto diet

What is the ketogenic diet?

The ketogenic diet, or rather the ketogenic regimen because the use of the word “diet” is immediately linked to the traditional eating programs responsible for the yo-yo effect. With the ketogenic regimen, there is no program, no steps towards slimming, and no “consolidation” phase.

It’s a full-fledged, non-restrictive lifestyle and that’s what makes it so interesting. The main problem with traditional options is the removal of the concept of pleasure. Everything is scientifically and rigorously calculated, no slippage possible and your daily calorie intake is very limited.

Conversely, you can lose weight with the ketogenic regimen, while having fun! This is really what I like about it.

Why fat is good for you. Hello fats, goodbye carbohydrates

It is based on the following nutritional breakdown; a major fat intake of 75%, a secondary protein intake of 20% and a minor carbohydrate intake of 5%.

It is this particular distribution that makes this diet so atypical and against the grain of nutritional advice so far. Indeed, we were always told that fats were bad, right?

That’s not entirely correct.

Good fats are good for your health and even necessary. We are talking here about the fats contained in avocado, olive oil, sardines, almonds, nuts, etc.

Long associated with obesity and cardiovascular disease, recent research in dietetics shows the essential role of lipids in the body (lipids are the constituents of fat).

The importance of lipids in the body to drop the pounds

Lipids intervene in the structure of cell membranes, in particular those of neurons, and also serve to transport proteins. The main thing is to choose the right fats, and combine them with a low carbohydrate intake, i.e. restrict sugary foods, if you want to lose weight with it.

This is exactly what it recommends. Lipid intake becomes the main source of energy for the body. 1g of lipid is equivalent to 9kcal for the body.

The biological functioning of weight loss as part of keto

The standard diet consists of 50% carbohydrates, 35% fat and 15% protein. Usually the body and the organs of the body use complex carbohydrates as the primary source of energy. However, as part of keto, carbohydrate intake is very low, the body can no longer rely on carbohydrates to generate its energy.

The organs will then use the few carbohydrates at their disposal (5%) which are located in the muscles and the liver (glycogen stores). Then the organs will draw on the lipids and fats present in large quantities in the ketogenic diet (75%).

When lipids are used without carbohydrates, the liver will also generate “ketone bodies” from lipids which will also be used as a source of energy by the body.

After 2 to 4 weeks, the body then goes into a metabolic state called ketosis. This state of ketosis leads to a reduction in appetite, and therefore a decrease in average daily calorie intake, and fat loss.

There is no time limit to this weight loss regimen, as it is based on a lifestyle , not a program. Shedding pounds thanks to the ketogenic diet, it’s only a matter of lifestyle and habit.

The main thing is not to consume more than 50 to 100g of carbohydrates per day , otherwise you will find it harder to lose weight with it because the body will not be in “ketosis” state.

There is no “best” diet; there is one for every lifestyle

Obviously this eating plan will not suit everyone, it corresponds to a particular lifestyle. There is no “best diet”, there are simply different ways to do it, adapted to various profiles.

The advantage of this lifestyle is that the food consumed has taste and is satisfactory to eat meaning there is no food frustration which is important in the long term. There are also thousands of combinations of slimming recipes as part of keto (English name for the ketogenic).

Why traditional eating routines are ineffective

Traditional eating plans are based on “slimming”, so in order for people who follow them to shed pounds, they are going to have to reduce the amount of energy ingested.

The individual will in particular have to control the amount of calories they consume every day, but also consider the share of each family of nutrients (carbohydrate, fats and proteins).

Slimming down is based on the principle that the amount of energy ingested must be less than the amount of energy expended, so as not to store excess energy in the form of fat.

However, some studies have shown that the efficiency rate of diets is around 15% which is based on the average weight gain of patients.

The “yo-yo” effect is regularly seen in people wishing to lose fat thanks to traditional and “mainstream” diets, such as the following for example:

  • Dukan
  • Cohen
  • Weight Watchers
  • Fricker
  • Mayo

The yo-yo effect and weight gain

The “yo-yo” effect is obviously based on the yo-yo toy. Most of the time, people slim down steadily for a certain period through their new diet, then regain and exceed their initial weight due to the changes in their metabolism.

It is observed that with age the daily energy needs decrease. This is why if you keep the same daily energy intake for 10 years, as recommended by many diets, you gain pounds because the basic metabolism changes.

Traditional diets are ineffective because

  • They are based on too much calorie restriction which generates psychological frustration and abandonment
  • They do not take into account the notion of pleasure
  • Generate the yo-yo effect: a gain greater than the initial weight due to the change in metabolism

In summary

It allows you to lose weight because

  • It creates a feeling of satiety through ketosis
  • Therefore the patient reduces his daily calorie intake
  • There is no calorie restriction so no feeling of frustration and abandonment
  • No yo-yo effect because the diet is not based on a specific program, just a food lifestyle