with its incredibly high-fat content, the ketogenic diet pits many professionals against each other if it is Effective or dangerous? The point with our experts.
Many points of contention
The ketogenic diet
Is known for its particularly low carbohydrate content, which gives it a positive aspect: 'The fewer sugars, the better off you are. Good fats, such as omega 3 present in high doses in this diet, are also an excellent natural antidepressant, which also protects our muscles and bones,' says Alexandra Dalu.
The intake of carbohydrates can go up to 60 grams per day, (or 6% of the calories consumed in a day), this diet is nevertheless quite far from a so-called 'balanced' diet. By telephone, ANSES (National Food Safety Agency), stresses that the diet does not correspond at all to the current recommendations, I.E.Five fruits, and vegetables a day.
For Jean-Michel Lecerf, it would even lead to deficiencies and health problems: 'Not only do we expose ourselves to cardiovascular risks - due to the increase in fats and bad cholesterol - but we also lose efficiency during a sports session, since the lack of sugar causes hypoglycaemia and muscle wasting'. The brain would need 140 grams of glucose per day to function, and if it does not find it, the liver converts muscle amino acids (proteins) into glucose.
An opinion shared by Dr. Stéphane Auvin, especially in very restrictive ketogenic diets: 'When we eliminate many elements such as calcium and vitamin D, we expose ourselves to problems of bone density and minerality. In addition, ketone bodies, which are very acidic, promote the risk of fractures.
Rapid weight
The loss certainly, diet leads to weight loss. To understand it, it is essential to describe what happens in the body when we adopt this type of diet: '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 doctor Alexandra Dalu. The body will then produce waste products called 'ketone bodies, which will bring the body into a state of 'ketosis'. Result: we lose weight, thanks to this new system that pumps energy into our fat, but also thanks to its appetite suppressant effect: 'As fat is very energetic, we quickly feel a feeling of satiety. Thus, we eat in smaller quantities, informs dietician Magali Walkowicz.
Only professionals recall that this mode of eating was not designed to lose weight, but to improve our health: 'If we apply this mode of eating with a view to weight loss, it will only work in the short term. As soon as we take back less carbohydrates, the body will take revenge and store everything in the form of fat, 'says Jean-Michel Lecerf.
Express diet, or lifestyle?
When the diet is adopted strictly, it banishes all sugars, even those of vegetables (carrot, beetroot), while a more flexible form allows some sprains (pieces of apple, plum, legumes ..). Thus, some professionals recommend adopting the flexible form for life: 'Like the Cretan diet, it can be adopted over the long term since we greatly reduce the consumption of fast sugars, junk food, and soda. We also only increase the amount of 'good fat', such as organic eggs, good quality meats, and sardines... And legumes replace starchy foods and can last all day. It is therefore a complete and balanced diet,' explains Alexandra Dalu.
Prevention of certain diseases
Olympic fitness, reduction of fatigue, and reduction of aging... The ketogenic diet is widely credited with many benefits. But in reality, nothing has been demonstrated, except for a specific case: 'The only recognized indication of this type of diet is epilepsy resistant to drug treatments,' recalls nutritionist Jean-Michel Lecerf. 'In the 1990s, there was a debate about this diet but since then there is no doubt about its effectiveness with epilepsy patients. It is proven and established, patients see their seizures halved, 'adds epileptologist Stéphane Auvin. As for cancers, incurable diseases, and autism, 'positive signals are beginning to emerge, but these tracks are still being studied,' says the doctor. Thus, it will take a few more years, before seeing satisfactory and scientifically proven results.
In conclusion? The ketogenic diet is problematic: it is said to be deficient, unbalanced, and not in line with current recommendations. However, some advice turns out to be common sense, whether as part of a ketogenic diet, low-carb, or even simply a balanced diet. Consuming less saturated fats (junk food, fries.), fewer sugars (desserts, sweets), and more good fats (meat, fish, mackerel, sardines, eggs), are really good eating habits. The main thing is never to fall into the extreme and not to permanently remove a food group. A simple matter of common sense.