The keto diet or Ketogenic diet (or English LCHF for Low Carb High Fat) is a fairly strict diet aimed at consuming very little carbohydrate food (such as raw fresh fruit, cooked, dried ... starchy type potato, sweet potato, dough, rice, bread, legumes (split peas, white beans, beans ...) and of course all sweet products) and, conversely, ingest a lot of high-fat foods (butter, vegetable oils, fruits protein, cheese, cream, oily fish, eggs, cold meats).
In the world of sport, the ketogenic diet is more and more commonly encountered. Fashion phenomenon or not the ketogenic diet? Info or into?
The ketogenic diet (or keto diet)?
The ketogenic diet is a diet normally caloric in relation to the needs of the body but in high-quality lipids (80% of the daily energy intake) and very low in carbohydrates (about 50 g per day or so). This new state has the effect of modulating the metabolism while preventing feelings of hunger. The ketogenic diet is a satietogenic diet, so different on this point compared to other diets more or less low calorie.
What is the mode of operation of the ketogenic diet (or keto diet)?
As its name suggests, the ketogenic diet refers to the production in large quantities (and more than normal!) Of ketone bodies (through the liver) within the body. It is this characteristic that forms the basis of its cellular energy supply mode. We can, therefore, find these ketone bodies in very significant importance in blood and urine (this is a question of tape then).
Note: it is from the liver that the body produces ketone bodies such as acetone (a volatile molecule that gives the practitioners of this diet a characteristic foul breath) from lipids during a ketogenic diet, a process which can also be found in periods of prolonged fasting (greater than 24 hours).
The medicinal virtues of the ketogenic diet (or keto diet)
This diet has recognized medicinal virtues concerning diseases such as diabetes, epilepsy but also Parkinson, Alzheimer, and some cancers. On this last point, to put it simply, the fact of bringing a lot of lipids and little carbohydrates makes it possible to to avoid the proliferation of cancer by starving the cancer cells of "sugars" (these are very demanding of this substrate for their development in contrast to lipids and ketone bodies which have an inhibiting effect on this process of growth, cell multiplication of the latter which do not have the optimal enzymatic potential to use them correctly). The advantage of the ketogenic diet, in parallel, is the limitation of the loss of active mass (in particular muscular), because the body always feeds correctly in energy quantitatively but differently in quality, which is also one of the great differences compared diets aimed at weight loss with a low-calorie tendency.
My point of view as to the interest of the ketogenic diet (or keto diet) in the world of sport
Like any predation diet, I am not for the ketogenic diet continuously on the sports season. The global diet, varied and diversified, must be favored in the long term because each food has its own macro- and micro-nutritional virtues.
If this diet has virtues concerning satiety (with decreased appetite), the regulation of weight, it imbalances the acid-base balance because acidifying (with all the consequences on the level of the tissues that one knows) and favors fatigue in the medium term.
The field returns are numerous at this level. Part of the diet is squeezed (legumes, cereals, and derivatives, fruits,) and so it is important to bring in parallel some supplements in fiber, vitamins and antioxidants, which is chronic are unnatural for the body ( Look for the error there too!).
Nevertheless, this kind of diet can be set up in an ad hoc manner for a maximum of 1 to 2 months and in the meantime come back to a wider "balanced" model or find a more flexible intermediate where the carbohydrate content is greater while still being overall low on the daily ration (carbohydrates can be raised to 150-200g per day instead of 50g max for the strict ketogenic diet). By omitting the carbohydrate source, a whole energetic axis is shunted which is strongly demanded by the effort (carbohydrate metabolism enzymes, reactive reactions / unstimulated products, intestinal sphere with the disturbed associated flora as we know its importance concerning the absorption, immunity, eating behavior, digestion and prevention of digestive disorders, transit). In the end, it should be known that the eviction of natural foods must be integrated when a real intolerance or allergy exists, or if there is a disgust for a certain food organoleptic. Then, it is the notion of frequency-quantity of contribution which is important which sensitizes the organism, notion of 48h at the level of the cellular memory. Bring in chronic what is favorable and punctual what is less good for the athlete. This does not involve crowding out and allows variety without necessarily the appearance of clinical/paraclinical signs unfavorable to performance and health in general.
Food is a whole and not a single food or some food, there are interactions between everyone and all complement each other. When an athlete or a sportsman must take dietary supplements in chronic when it is a ketogenic diet (or other) in prevention, paradoxically, for his health, I find it unfounded!
If we reduce nutrition by focusing on the effect of isolated food consumption correlated with performance, it is more in the context of analytical research than the practical implementation in the field of a positive diet for food. your organization. There are interactions and synergy of actions between all the nutrients so we can not think so. It is as if we were just taking the relationship of gluten with performance or cholesterol in cardiovascular incidence, this is lost in advance because there remains a multitude of interconnected parameters and causes.
Note: I bring you a week of ketogenic menus for greater ease of practice.
In conclusion on the ketogenic diet (or keto diet)
The ketogenic diet remains a medical regime taken out of context and disseminated in a non-selective manner (like any other diet) within the general population for people who are not necessarily able to receive and understand the message 100% in its entirety. and ultimately to assimilate it. Like any diet, it has both positive and negative points depending on where the person is with their individual characteristics and their direct and indirect environment. It is precisely at this moment that the notion of the limit between each individual, between his needs and his expectations, comes into play.
Thus, I remain on my point of view that the support of each athlete must be individual. We must synergistically integrate all the theories and models that exist to make its own "theory" adapted in physical, physiological and mental harmony to the athlete that we frame => there is no standard model and only one vision the perfect diet. Bringing everybody back into the same pattern is the worst thing and very often shows a lack of perspective, knowledge on a specific subject such as food, hence the gurus, coaches "multi- caps " which apply without necessarily understanding by adopting the principle" it's like that and not otherwise "(corresponding in general to the perfect reflection of ignorance!) and that do not take the athlete in his own unique, his own needs. We must remain humble in relation to food.
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