Ketogenic diet: how to master the keto diet to lose weight quickly

The ketogenic diet, or keto diet, is becoming increasingly popular due to its effectiveness in weight loss and blood sugar control. By severely limiting carbohydrates and prioritizing fatty acids, the body enters a state of ketosis, where it produces ketone bodies to fuel cells.

Here's everything you need to know to adopt a safe and sustainable ketogenic diet, from grams of carbohydrates per day to ideas for high-fat menus.

What is a ketogenic diet?

The ketogenic diet, also known as the “keto diet,” is a popular diet recommended for rapid weight loss. Unlike other diets, this one is based on a diet that is:

• Very low in carbohydrates: 5 to 10% of calories, or about 50 grams of carbohydrates per day maximum.

• Rich in fats: 70 to 80% of calories, from quality fatty acids.

• Moderate in protein: 15 to 20% of calories, to limit the conversion of protein to glucose.

The goal is to reduce glycogen reserves, until exhaustion, so that the body draws on accumulated fats as an energy source.

Thus, by eliminating potatoes, added sugars, bread, and rice, and replacing them with cauliflower, coconut flour, or foods rich in lipids, we deplete glycogen stores: the liver then generates ketone bodies (acetoacetate, β-hydroxybutyrate, acetone) to fuel muscles and the brain.

How does ketosis work?

The ketogenic diet allows you to enter a state of ketosis. This is a metabolic state achieved through the lack of carbohydrates in the body. In order to produce energy on an interim basis, the body draws on fat reserves.

When fatty acids break down, they are converted into what are called ketone bodies. There are three types: acetoacetate, hydroxybutyrate, and acetone.

There are several ways to enter ketosis:

• Start without transition: reduce carbohydrate intake and increase fatty acid intake by consuming 20–30g of net carbohydrates (total – fiber) per day.

• Intermittent fasting: skip a meal to accelerate glycogen depletion. However, this method can be more abrupt for your body, so it is always advisable to consult a doctor before starting.

• Moderate physical activity on a daily basis: 30 minutes of running or cycling burns ingested carbohydrates and promotes the mobilization of fats to produce energy.

What are the benefits of the ketogenic diet?

Fat loss

As previously mentioned, when your carbohydrate stores are empty, your body will switch to burning fat to provide energy to cells. This metabolic state allows for weight loss through the rapid use of fats. This is why the ketogenic diet is used in the treatment of people who are overweight or obese.

In addition, by eliminating carbohydrates, the ketogenic diet helps to control blood sugar levels.

Finally, the slimming action of the diet is also due to its high ketone content in the body, which is believed to have appetite-reducing effects.

Improved energy

Lipids, which are the main dietary source of the diet, provide a much higher energy level than carbohydrates: there are 4 calories in 1 gram of carbohydrates and 9 calories in 1 gram of lipids. In addition, lipid reserves are much less limited than glycogen reserves.

Two of the ketone bodies (acetoacetate and hydroxybutyrate) are considered true fuels for several organs, particularly the brain and heart.

Thanks to the energy provided and the antioxidant activity of ketone bodies, the ketogenic diet has many benefits for neurological function. This is why its effects are of interest to researchers in the case of certain neurodegenerative diseases.

Macronutrient distribution

Proteins

The protein intake should be increased. For an individual, count 1 to 1.5g per kg of body weight. Here are some examples of protein sources:

• Meat
• Poultry
• Seeds
• Hard cheeses
• Eggs
• Tofu

Carbohydrates

They are to be avoided as much as possible in a ketogenic diet and to be gradually reintroduced into the diet. The carbohydrate intake should not exceed 10% of daily intake and come from specific sources. Here are some examples:

• Sweet potato
• Rice
• Quinoa
• Oat flakes

Lipids

Lipids in the form of good fats are the primary nutrients to prioritize for a ketogenic diet. It is necessary to consume enough of them regularly to maintain a state of ketosis.

The lipid intake should be between 70 and 80% of daily intake. The main sources of fats are obviously of plant origin: olive oil, coconut oil, seeds, nuts…

But there are also intakes of animal fats such as omega-3s and fatty fish. Here are some other examples:

• Meats, especially beef
• High-fat, low-carb vegetables like avocado, cucumber, kale
• Eggs
• Various dairy products (cream, butter, cheese)
• Dried fruits
• Fatty fish
• Vegetable oils (coconut, olive, rapeseed, or sesame)

Meal ideas for a ketogenic diet

In a ketogenic diet, it is crucial to choose meals rich in fats and low in carbohydrates to maintain a state of ketosis.

Here's an idea for breakfast:

• Cheese and avocado omelet: 3 eggs, 30g cheddar, half a sliced avocado.
  

• Coconut spinach smoothie: coconut milk, spinach, one scoop of unsweetened protein powder.

• Coconut pancakes: coconut flour, eggs, and sugar-free sweetener.

Dinner can include cauliflower risotto with chicken and mushrooms, which effectively replaces traditional rice with a low-carb alternative. It is essential to avoid starches, sugary and processed foods, as well as certain high-sugar fruits and vegetables.

This diet not only promotes weight loss but also better body energy management.

Side effects

Like any diet that restricts the consumption of certain foods, the ketogenic diet can be difficult to maintain and can even cause certain disadvantages and put you in a state of "keto flu":

• Headaches

• Fatigue

• Nausea 

• Dehydration: it is recommended to drink 2.5L of water per day and to favor an intake of electrolytes (sodium, potassium, magnesium).

• Constipation: It is advisable to supplement with fiber to prevent the risk of constipation.

Who can follow a keto diet?

• Anyone looking to lose weight quickly, in good general health.
  

• Athletes who engage in regular physical activity, who will need to adapt their carbohydrate intake around training to maintain intensity.

• Not recommended for pregnant women, people suffering from kidney disorders or certain metabolic pathologies, without prior medical advice.
  
  

Duration and adjustments

The ketogenic diet can be followed continuously for 3 to 6 months, then adjusted to a moderate low-carb diet. Gradually reintroduce complex carbohydrates (legumes, sweet potato) to stabilize weight in the long term.