Myth or Reality: Is the Ketogenic (Keto) Diet Really a Miracle?
The ketogenic diet—or keto diet—is one of the most popular dietary trends of recent years. It is often touted for its effects on weight loss, concentration, and even energy levels. But what is it really all about? Where did it come from, and what are its long-term effects?
What is the keto diet?
This diet was originally developed for medical purposes, primarily to reduce seizures in children with drug-resistant epilepsy. While its effectiveness in this context is well established, its use has since spread to the general public for very different reasons.
The ketogenic diet is an extremely low-carbohydrate diet (approximately 20 to 50 grams of carbohydrates per day), high in fat, and moderate in protein. The goal is to induce a state of ketosis in the body, where it no longer has enough glucose available and begins to use fat (ketone bodies) as its primary source of energy.
What to Eat (and What to Avoid)
To achieve ketosis, several foods are excluded or severely restricted:
Excluded or restricted:
- Almost all fruits
- Many starchy vegetables (potatoes, corn, peas, squash, etc.)
- Grains (bread, pasta, rice, etc.)
- Legumes
- Dairy products (allowed in small amounts)
- Added sugars
Included:
- High-fat foods: butter, oil, cream, coconut milk, avocado, nuts, seeds
- Meat, poultry, fish
- Bacon, deli meats
What are the results?
1. Ketosis
It generally takes about 3 days for the body to enter ketosis. This transition is often accompanied by side effects known as “keto flu”:
- Nausea
- Vomiting
- Headache
- Fatigue
- Constipation
2. Weight loss
Yes, the ketogenic diet can lead to weight loss, but the long-term results are modest: on average, a maximum weight loss of 2 kg after 12 to 24 months, comparable to other dietary approaches.
3. Athletic performance
For athletes, particularly those involved in high-intensity sports or sports that require explosive power, performance can be compromised. Carbohydrates are, in fact, the primary source of quick energy for physical exertion, especially at high intensity.
4. Health risks
- Nutritional deficiencies (fiber, vitamins, minerals)
- Potential negative effects on cardiovascular health due to high saturated fat intake (if food quality is not optimized)
- Difficulty maintaining the diet long-term due to its many restrictions
In summary
The ketogenic diet is not a miracle cure. It may be suitable for some people, under specific conditions and for a short period of time, but it has several limitations and potential risks, especially if it is poorly planned or followed without professional guidance.
It’s also important to remember that no single dietary approach works for everyone. Listening to your body, balance, variety, and sustainability are the keys to a healthy diet—one that works in the long run.
References :
Meneu, G. (2019, June 5). La Diète Cétogène, “ miraculeuse ” et controversée. Ici Radio-Canada. https://ici.radio-canada.ca/nouvelle/1173373/diete-cetogene-alimentation-miraculeuse-controversee