The “ketogenic” or “keto” diet favors the consumption of fat rather than sugar. It would have benefits against cancer, epilepsy, Alzheimer’s disease and would indirectly lose weight. How to do it ? What side effects?
The ketogenic diet orketo” has been trending for a few years because it could counter the multiplication of cancer cells, the symptoms of epilepsy or do to lose weight. But what is it ? How to do it ? And what side effects to avoid?
What is the ketogenic diet?
The ketogenic diet is a diet that consists of reduce dietary carbohydrate intake as much as possible (sugar) to drive the body to create energy from ingested fatty acids. This biochemical transformation produces cetonic corpse which are used as an energy source. In three days on average; the state of ketosis is reached. The ketogenic diet dates back to 1920. It was originally intended for specific patients: children whose epilepsy resist treatment. In the 1970sthe ketogenic diet was made famous as the diet Atkins.
What are the principles of the ketogenic diet?
To understand what the ketogenic diet is, it is worth clarifying basic nutritional recommendations : “Our food must consist of proteins, carbohydrates and lipids, in proportions which can vary according to the pathologies but which on average are of the order of 11-20% protein, 30-35% fat, and 45-50% carbohydrate“explains Anne-Caroline Fleury-Miossec, dietitian-nutritionist. “Some of our organs only function with glucose, our brain in the first place and our red blood cells. This glucose must be made by gluconeogenesis by our body if it is not in our diet“, continues the dietician-nutritionist. In the case of the ketogenic diet, the proportions are modified in a rather quite extreme way:
- 10% protein,
- less than 10% carbs,
- 80% fat.
The absence of carbohydrates causes an adaptation of the body which allows it to create energy from ingested fatty acids. This biochemical transformation produces ketone bodies which are used as a source of energy. In three days on average; the state of ketosis is reached.
A diet that starves cancer cells.
What effects on cancer?
Cancer cells only feed on glucose while healthy cells feed on glucose or ketones. The ketogenic diet starves cancer cells but nourishes healthy cells hence the anti-cancer claims. “It is important to specify thatno human studies support these claims and that the studies contradict each other either by giving this diet anti-inflammatory properties when others find it to have a pro-inflammatory actionsays Anne-Caroline Fleury-Miossec.
What are the health benefits of the keto diet?
In the 1970s, the ketogenic diet was made famous as theAtkinsToday, we find this regime, also called “keto”modified, with various claims : weight loss, cure of cancer, autism etc. The only proven indication today is the treatment of childhood epilepsy resistant to other treatments.
What effects on epilepsy?
The diet was originally intended for specific patients: children whose epilepsy resist treatment. Indeed, the ketone bodies created during the transformation of fatty acids into glucose have an anti-convulsant activity. The effectiveness of this diet in the treatment of childhood epilepsy has been evaluated at 70%.. However, it is very restrictive because the slightest carbohydrate consumption brings you out of “ketogenesis” mode.
Does the ketogenic diet make you lose weight?
“While some patients report weight loss, some studies show associated muscle loss which is not the goal when you want to lose weight”, warns the dietitian-nutritionist. When you want to lose weight, the goal is to melt fat, not muscle. So be careful if you start!
What foods are allowed on the ketogenic diet?
Foods containing fats, animal or vegetable and proteins :
- vegetable oils
- Butter, margarine, animal fats, mayonnaise
- Fresh cream and mascarpone
- Petits-suisses and white cheeses at 40%
- Cheeses
- Meats, charcuterie, fish and eggs
- Chocolate with more than 85% cocoa
- The lawyers
- Oleaginous fruits (almonds, walnuts, etc.)
What foods are prohibited on the ketogenic diet?
Are excluded or greatly diminished foods containing carbohydrates. “However, these are sources of fiber whose interest in satiety, the prevention of digestive cancers, the control of glycemia and lipidemia is well known.“explains Anne-Caroline Fleury-Miosec.
- Sugar (in all its forms), confectionery, honey
- Cakes, biscuits, dairy desserts, ice creams,
- Sodas, sugary drinks
- Jams, compotes,
- Bread, rusks, corn, pasta, rice, wheat, semolina, pulses (beans, lentils, chickpeas, etc.), cereal flours,
- Bananas, chestnuts, dried fruits,
- Cornflakes and other breakfast cereals,
- Milk,
- Aperitif crisps and biscuits,
- Certain vegetables: potatoes, sweet potatoes, parsnips, corn, peas, as well as all pulses
- Most fruits except the less sweet: rhubarb, red fruits (except cherries)
- Commercial ready meals, soups and industrial sauces should be used with caution: most contain too many carbohydrates.
Consulting your doctor is a matter of course.
What are the dangers of the ketogenic diet?
“Like all diets, the risk is lose satiety and food-related pleasure cues“, explains Anne-Caroline Fleury-Miossec. With the ketogenic diet, the major problem is that ketosis, during a simple restriction of carbohydrates, can evolve, especially in type diabetics, in a state of metabolic acidosis that can cause kidney failure or cerebral edema. This state of ketosis requires an increase in water and mineral intake, such as calcium, potassium or magnesium. “Such a diet must be well followed and supplemented in terms of foodso as not to lead the person to metabolic acidosis and thus control its risks and harmful effects“, warns the dietitian-nutritionist.
THE Side effects following the start of a ketogenic diet are numerous and can be:
- intense thirst,
- nausea,
- abdominal pain,
- headaches,
- a peculiar breath.
The practice of this diet could also induce fatty liver disease and an increased triglycerides in the liver. The follow-up of a doctor and or a dietician in relation to food intake and observation of the various symptoms is then recommended. Finally “As it is an exclusion diet, it can be difficult to maintain in the long term. Some athletes say they can do it easily, but they are, a priori, people in good health.”
What are the contraindications of the ketogenic diet?
The ketogenic diet has a number of contraindications and some people must absolutely avoid it:
- diabetics must be very vigilant given the risk of hypoglycaemia and treatment imbalance.
- People with cancer must imperatively inform their doctor because exclusion diets are likely to lead to malnutrition, which is a real problem in oncology because it can prevent the continuation of treatment.
- Patients who already have an altered lipid profile or who suffer fromhypercholesterolemia or hypertriglyceridemia are at risk of making it worse by consuming more fat than recommended.
Consulting your doctor is obvious and being accompanied by a dietician is a real advantage, to monitor your biological assessments and adapt your diet if necessary.
Thanks to Anne-Caroline Fleury-Miossec, dietitian-nutritionist.