Butter, cream and charcuterie allowed ... The ketogenic diet would almost dream. With its high fat content, high protein intake and almost total carbohydrate removal, it continues to attract new followers. However, this mode of food is not new, since it is close to the Dukan diet and low-carb (which is to ban all sugars, Ed), and was invented in the United States in the 1920s , by Dr. Russel Wilder. His primary goal? Treat patients with epilepsy.
But since 2013, the boom in studies and books on ketogenic food have made it famous for many other benefits ... To the chagrin of some specialists, who constantly warn about the risks of a (also) restrictive regime. Jean-Michel Lecerf (1), nutritionist doctor, Stéphane Auvin (2), epileptologist, Alexandra Dalu (3), nutritionist doctor, and Magali Walkowicz (4), nutritionist dietitian, shed light on this controversial food trend.
The ketogenic diet is known for its particularly low carbohydrate content: "The fewer sugars, the better. Good fat, such as omega 3 in this diet, is also an excellent natural anti-depressant, which also protects our muscles and bones, "says Alexandra Dalu (abdelshop).
Nevertheless, despite its many positive points and a carbohydrate intake of up to 60 grams per day, (or 6% of calories consumed in a day), this diet is far enough from a so-called "balanced" diet. Joined by telephone, ANSES (National Agency for National Food Safety), emphasizes that the diet does not correspond to current recommendations, that is five fruits and vegetables per day. For Jean-Michel Lecerf, he would even bring deficiencies and health problems: "Not only are we exposed to cardiovascular risks - due to the increase of fats and bad cholesterol - but we also lose in effectiveness during 'a sports session, since the lack of sugar causes hypoglycemia and a melting of muscles'. The brain would indeed need 140 grams of glucose per day to function, and if it does not find the liver turns the amino acids of muscle (ie proteins) into glucose.
A view shared by Dr. Stéphane Auvin, particularly on very restrictive ketogenic diets: "When we eliminate many elements such as calcium and vitamin D, we are exposed to problems of density and bone mineral. In addition, ketone bodies, very acidic, promote the risk of fractures.
To follow this famous weight loss, it is essential to understand the reaction of the body: "The term ketogenic comes from the word" ketosis ", which is a natural reaction of the body when it lacks sugar. He will then use grease as fuel to replace the latter, "says Alexandra Dalu. The body will then produce waste called "ketone bodies", which will bring the body into a state of "ketosis". Result: it loses weight, thanks to this new system that pumps the energy in our fat, but also thanks to its appetite suppressant effect: "As the fat is very energetic, one feels quickly a feeling of satiety. Thus, we eat in smaller quantities, "informs Magali Walkowicz.
Other professionals, more cautious, recall that this mode of feeding was not designed to lose weight but to improve our health: "If we apply this mode of diet for weight loss, it will only work if 'short term. As soon as we take a little carbohydrates, the body will take revenge and store everything in the form of fat, "says Jean-Michel Lecerf.
Express diet, or lifestyle?
In the first place, it is necessary to distinguish the different forms of this regime. When this one is strict it banishes all the sugars, even those of the vegetables (carrot, beet) whereas a more flexible form, authorizes some sprains (piece of apple, plum, legumes ..). Thus, some professionals recommend adopting the flexible form of this diet for life: "In the manner of the Cretan diet, it can be adopted over the long term since it greatly reduces the consumption of fast sugars, junk food, and of soda. It also increases the amount of "good fat", such as organic eggs, meats of good quality, sardines ... And legumes replace starchy and can hold all day. It is therefore a complete and balanced diet, "explains Alexandra Dalu.صور جميله
On the other hand, other health professionals want to sound the alarm about long-term risks: "This diet is completely unbalanced. It is therefore very dangerous to adopt it in the long term. Excess protein and fat is bad for your health, and it does not contain enough fiber. It will therefore be necessary to take dietary supplements to supplant, "says Dr. Jean-Michel Lecerf.
Good to know: Always seek the advice of your doctor before starting this diet. For example, it is strongly discouraged to adopt this diet when one suffers from kidney stones: the manufacture of ketone bodies requires healthy kidneys.
Olympic form, reduced fatigue, and reduced aging ... There are many benefits to the ketogenic diet. But in reality, nothing has been demonstrated, except for a specific case: "The only indication recognized for this type of diet is epilepsy resistant to drug treatment," says Jean-Michel Lecerf. "In the 1990s, there was a debate about this diet but since then there is no doubt about its effectiveness in patients with epilepsy. It's proven and established, patients see their seizures decrease by two, "adds Dr. Stéphane Auvin. As for cancers, incurable diseases, and autism "positive signals are starting to emerge but these tracks are still under study," says the professional. Thus, it will be necessary to wait a few years, before seeing satisfactory results and scientifically proven.
The ketogenic diet poses a problem among health professionals: it is said to be deficient, unbalanced, and not in line with current recommendations. Still, some advice turns out to be common sense, whether it's as part of a ketogenic, low-carb diet, or even just a balanced diet. Consume less saturated fats (junk food, french fries ...), less sugar (desserts, sweets ...) and more good fats (meat, fish, mackerel, sardines, eggs) are real good eating habits. The main thing is to never fall into the extreme and not permanently delete a group of foods. A simple question of common sense (sowaratfal).
