Increasingly popular, the ketogenic diet aims to keep your carbohydrate intake as low as possible and increase your fat intake. To achieve this, certain foods should be avoided or even banned. What are they ? Check out the list.
The ketogenic diet , also known as the “keto diet”, starts from a simple premise: put aside carbohydrates and promote lipids – more specifically, good fats. While fats are generally to be banned as part of a diet, the keto diet puts them in the spotlight, and that’s what makes it so special! The fact of betting on good fat and reducing carbohydrates as much as possible has a very specific objective: to limit the insulin level caused by the consumption of sugars, which promotes fat storage. Many celebrities have already adopted the ketogenic diet, like Rihanna, Gwyneth Paltrow or Kim Kardashian!
The ketogenic diet gives pride of place to “good fat”
To adopt the ketogenic diet, fat should make up about 75% of food intake. Proteins should be consumed in moderate amounts, while carbohydrates should be kept to a minimum. Recommendations that modify eating habits, since the National Food Safety Agency (ANSES) considers that an adult’s diet should be made up of 15% protein, 45 to 50% carbohydrates and 35 to 40% of lipids.
In addition to helping those who want to lose a few pounds, this diet would also have positive effects on health and help prevent certain diseases, such as epilepsy or type 2 diabetes, as has already been done. highlighted in several scientific studies.
But to benefit from the benefits of the ketogenic diet and not to have deficiencies, it is still necessary to do it correctly. Yes, because the keto diet requires you to ban many foods and is therefore not easy to follow over time! This is the reason why it is advisable to seek the advice of a health professional before starting.
Ketogenic diet: what foods are allowed?
For this diet to be successful, it is essential to focus on the foods that are allowed, but also those that are to be avoided, or even prohibited. Among the foods accepted as part of the keto diet, we find good fats such as avocado, oils or even certain cheeses, but also proteins, such as beef, pork or lamb. Low-sugar vegetables such as broccoli, cauliflower or celery are also allowed, as are red fruits.
Foods to ban on the ketogenic diet
While the ketogenic diet has the advantage of allowing foods that are generally prohibited in other diets, such as certain fats, it is nevertheless restrictive. This is also one of the aspects that makes the ketogenic diet difficult to stick to in the long term: many food groups are to be avoided or even banned. Among them, we find:
- the starchy foods (potatoes, pasta …)
- sweets (candies, cakes, etc.)
- cereals (wheat, rice, etc.)
- sweet vegetables (beetroot, corn, etc.)
- sweet fruits (banana, orange, etc.)
- the legumes (lentils, chick peas …)
- the alcohol