The principle: we eliminate sugars and starches but not the (good) fat. To melt away, discover the menus and recipes of Olivia Charlet, micro-nutritionist and keto diet expert.
Going ketogenic means really changing the way you eat! Indeed, the food distribution in the plate is very different from the usual recommendations: 70 to 80% of lipids instead of 35%, 15 to 20% of proteins instead of 15%, 5 to 10% of carbohydrates instead of 50%.
We can see right away that the sugars take a hit! Explanation of Olivia Charlet, micro-nutritionist*: “The idea is to limit the rise in insulin levels and keep this hormone low, a hormone whose secretion is stimulated by the consumption of sugars and refined starches and which in excess, causes the storage of these fuels in fat and prevents them from burning.
To compensate for the low intake of carbohydrates, the body produces a greater number of ketone bodies, molecules that are produced in small quantities during the night and especially in the morning when we wake up as long as we have not eaten (and when we fast for a few days), which will be used as the main fuel to make the energy our body needs.
To put it simply: this type of diet mimics fasting while eating and allows you to benefit from all its health benefits. And to make them, it will draw from the fats at its disposal, those of the meals and those which are in reserve. Hence a massive destocking effect. Moreover, since this diet is very satiety-enhancing, we no longer have hunger pangs and naturally we eat less but better (more fiber, omega-3, vitamins and minerals).
Keto diet: what do we eat?
Olivia Charlet’s menus include various sources of fatty acids, including omega-3s (cardiovascular protection, regulators of inflammatory processes), but also omega-9s rich in polyphenols and oils rich in MCTs (medium-chain triglycerides), which boost the production of ketone bodies.
So yes to sardines, mackerel, avocados, olives, rapeseed oil, hemp oil, camelina oil, and the famous organic coconut oil, one of the keystones of this eating style.
Little meat and poultry. We rely on eggs and organic tofu (vegetable protein rich in polyphenols).
Greens are given pride of place: cabbage, zucchini, leeks, endives, chard, seaweed… But vegetables (especially chickpeas), starches (potatoes, pumpkin, sweet potatoes…) and cereals (rice, wheat, buckwheat…) are drastically reduced, because otherwise these ketone bodies are no longer produced!
We enrich our plate with seeds (flax, chia, hemp) rich in omega 3 and fibers and we discover the vegan cheeses (the “faux-mages”) made with nuts (cashew, macadamia). And goodbye baguette, we enjoy home-made keto bread.