The 6 essential reflexes to adopt ketogenic that everyone is talking about

Eliminating sugars in favor of good fat, the ketogenic diet is not reduced to that! In practice, it is much more complicated. A small glimpse of the new rules of life to know before starting.

If there is a diet that you can not adopt overnight, it is ketogenic! Because it is not a diet as we understand it, its objective is not to lose weight but to gain energy and health. Ketogenic is a new way of eating that contrasts squarely with our consumption habits anchored for ages with great reinforcement of industrial products, “fake foods” to use the expression of Dr. Anthony Fardet, a researcher in preventive nutrition. So, if you want to go into the ketogenic mode, you have to be ready to make the revolution in your plate and cupboards! This is why Olivia Charlet, nutritionist, and naturopath, author of “My Bible of the Ketogenic Diet”(Leduc.S edition)advises to give yourself several weeks to integrate these new habits into your daily life.

“Don’t try to change everything overnight,” warns the expert. First, because it is impossible, and then because you will not last long and your old habits will return to the gallop, causing depression and a feeling of failure! The goal, in turning to a diet low in carbohydrates but high in good fats, must be to change your food choices in the long term. This is how you will get the maximum benefit for your health.

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Keto diet: I run away from sugar to the maximum

This is the basic principle of the ketogenic diet! According to Olivia Charlet, we must eliminate sugars drastically because they ruin our health (acidification of the body, weakening of the immune system, modification of the microbiota …). Foods you need to learn to do without:

  • Sugar and all sweet products: honey, jam, sweets, white sugar, cane…
  • The majority of fruits. And dried fruits.
  • Cereals (rice, wheat, corn …), cereal products (bread, pasta, biscuits, pastries, pizzas …) and pseudo-cereals (quinoa, buckwheat, amaranth, fonio …).
  • Legumes (chickpeas, lentils, etc.).
  • Some vegetables: tubers (sweet potato, potato, cassava …), root vegetables (carrot, beetroot, parsnip …), squash (pumpkin, pumpkin, butternut …).
  • Dairy products (yogurt, butter, cream, cheeses…).
  • Industrial products: industrial breads, ready meals, soups in sachets… And beware of hidden sugars; maltose, dextrose, glucose syrup, fructose, corn syrup, maltodextrin…

I prefer organic

Ideally, we should limit ourselves to foods from organic farming and livestock. But it’s not within the reach of all budgets! So, starting by favoring local and seasonal fruits and vegetables is already a good thing. Just like preferring raw products to processed products. Even organic, industrial food products contain dyes, excipients…, and a lot of carbohydrates. For your fresh products, think of direct sales on the farm (via the Bienvenue à la ferme network), farm pickings (via the Chapeau de Paille network), and Amap that connect producers and consumers.

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I eat vegetables at every meal

The objective is to move as much as possible towards a vegetarian diet. Priority to greens at every meal. According to Olivia Charlet, “they have to occupy more than half of your plate.” To forget: root vegetables, richer in carbohydrates, such as cooked carrot, parsnips, sweet potato, potato … To be preferred: vegetables the least rich in carbohydrates such as:

  • Leafy green vegetables: lettuce, escarole, watercress, chew and endives, chard, spinach, young shoots ..,
  • The cabbage family (collard greens, broccoli, cauliflower, red cabbage).
  • Zucchini, eggplant, asparagus, red peppers, tomatoes (without excess), radishes, cucumber, fennel, leek…
  • Some vegetables a little richer in carbohydrates can be consumed in small quantities: artichokes, mushrooms, carrots, beets.
  • Fermented vegetables: Lactofermentation converts carbohydrates into lactic acid, which lowers their carbohydrate levels.
  • Vegetable juices, only homemade.
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Ketogenic program: I boost the good fat

Fats are essential to the body, provided you choose them well. As part of a ketogenic diet,” they play a central role because they are the ones that make it possible to manufacture the energy necessary for the cells and allow the proper functioning of our hormonal system in particular,” argues Olivia Charlet. The three types of fats to favor:

  • Omega-3: small fatty fish (sardines, anchovies, mackerel …), some microalgae and sea algae, some seeds and oilseeds (and the oils extracted from them: flaxseed, chia, sacha inchi, camelina …). Consume omega-3s at virtually every meal.
  • Omega-9s: olives and olive oil, avocados, hazelnuts, macadamia nuts, peanut puree… Consume omega-9s at least once a day.
  • Fatty acids rich in MCTs: coconut oil and MCT oil. Consume at least 1 to 2 tablespoons of these oils per day.
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I eat very little meat

Meat is twice a week maximum,” says Olivia Charlet. Other tips: opt for quality (animals raised in the open air, organic and Bleu-Blanc-Cœur labels) and replace the meat gradually with organic Bleu-Blanc-Coeur eggs (the hens have pecked flax seeds) and vegetable proteins such as:

  • Tofu and tempeh,and soy products (yogurt, vegetable drinks). To choose GMO-free and organic.
  • Oilseed seeds and fruits: almonds, hazelnuts, walnuts, chia seeds,flax, hemp… Ok also for oilseed purees (almonds, peanuts, hemp) without sugar and almond flours, hemp.
  • Algae: wakamé, kombu, spirulina,klamath…
  • Sprouted seeds.
  • Mushrooms.
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I replace dairy products

Along with the elimination of sugars, this is surely one of the most difficult principles to implement. Hence Olivia Charlet’s proposal: “bet on a three-week weaning period, during which you will have plenty of time to discover the many plant-based alternatives to dairy products and test new flavors”.

  • Instead of milk: vegetable drinks based on almond, hazelnut, coconut, macadamia… If you buy them, beware of additives and added sugars.
  • Instead of cream: vegetable creams based on coconut, soy, almond …
  • Instead of yogurts: yogurts with soy milk, coconut, almond … If you buy them, beware of added starches and sugars.
  • Instead of cheese: fake mages made from soy, macadamia nuts, cashews, almonds, coconut oil, which you can make yourself or buy ready-made.
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Ketogenic diet: it’s not for everyone!

These six principles are just a glimpse of the ketogenic food program! That is why we must not give in to a fad. If we follow ketogenic as a dilettante, there is a great risk of deficiencies. Ideally, before starting, it is prudent to consult a nutritionist and/or a naturopath expert in this field who can detect possible contraindications. You should also know that the ketogenic diet has its detractors. Researchers at Yale University, whose work was published in the journal Nature Metabolism, have questioned the sustainability of its positive effects, at least in the long term. They even believe that the opposite effect is possible. “When mice followed this diet beyond a week, they consumed more fat than they burned, lost fat-protective gamma delta T cells, and tended to develop diabetes and obesity,” the authors of this American study observed during their work.

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