What is the difference between a keto diet and a low-carbohydrate weight loss diet? - [MEMBER ZONE]

In this new Blooness guidewe are going to come back to ketogenic and low-carb dietsand find out why some people may be disappointed with the diet. ketoand why they may be wrong about its effectiveness.

In recent years, the ketogenicand, more generally, reasoned nutrition in carbohydratesis gaining in popularity for its promising results in terms of weight lossof energy managementand even for its potential benefits for certain pathologies.

The aim of this type of diet is to moderating insulin secretion, regulating blood glucoseand return to a ancestral nutrition based on the hypothesis that human beings have not had time to adapt to the modern diet, which is characterized by a high intake of refined carbohydrates, and an insufficient intake of fatsand animal fats in particular. An even worse combination is the simultaneous excessive intake of refined carbohydrates and oxidized, polyunsaturated vegetable fats used in processed foods and cooking, not to mention the trans fats used in processed foods. This combination seems to be an explosive cocktail for long-term metabolic health, and shows that carbohydrate predominance is not necessarily the only culprit in so-called diseases of civilization.

Introduction (member content available below)

In fact, it's important to remember two things about carbohydrates, which may help to nuance the recent criticism levelled at them, and restore them to their former glory.

The first thing is that the choice to emphasize carbohydrates in the modern diet is linked to reasons of practicality, preservation, more accessible access to food for all populations, and cost, over and above their addictive nature or their much-appreciated taste.

The second thing is that human beings have been able to consume carbohydrates throughout their evolution, and when we decide to consume a substantial amount, which is not necessarily a bad thing in itself, the ideal is to focus on quality carbohydrates, like those we've already listed in our guide to the Mediterranean diet.

In other words, just because we've listed all the benefits of a low-carb dietand the optimal way to practice it, that it is not a good idea to consume carbohydrates in adequate quantities, especially if you are inspired by the Mediterranean diet in food selection.

Now that we've said that, it has to be said that there are persistent confusion between the true ketogenic diet and a simple hypocaloric carbohydrate-reduction diet based on an initial energy metabolism that turns to carbohydratesThis is the case, for example, with some bodybuilding athletes, but also with "normal" people who think they're trying out the ketogenic diet, or who want to lose weight fast.

A lot of people confuse these two approachesThey are identical in that they both involve cutting carbohydrates.

This distinction is in addition to the one that already existed between the originally therapeutic keto diet, which was hyper-high in fats, and the modified keto diet, which was slightly richer in proteins. This duality was in itself a source of incomprehension for many.

The current confusion therefore consists in confusing the ketogenic diet applied to a metabolism adapted to dietary fats, thus to a keto-adapted individual, to the reduced-carbohydrate diet based on a metabolism that runs on carbohydrates, whether from healthy or less healthy foods.

This confusion is likely to lead to mistakes and very disappointing results for those who try this pseudo keto diet.This leads them to conclude either that the ketogenic diet is not for them, or that it is unsuitable for human beings.

So let's get one thing straight. The ketogenic diet is not the only dietary method we advocate in this guide.but one of the tools that can be used, according to the available scientific literature, to reach optimal health, an ideal body weight, and to give yourself the best possible chance of longevity.

It is in this sense that we believe it is possible to alternate periods of ketosis with periods of higher carbohydrate intake, especially if these carbohydrates come from root vegetableof ancient cerealsor legumes typical of Blue Zones and the Mediterranean diet. Or to provide a certain number of calories in the form of carbohydrates for those who practice resistance sports, and are looking for performance, or weight gain, although this is not a condition for success.

The ability not to turn one's back definitively on quality carbohydrates could thus make it possible to achieve a kind of metabolic flexibilityIn other words, let your body do what it wants, according to the season and the occasion. With this much lighter frame of mind, "breaking ketosis" can be experienced calmly on a psychological level, without turning it into a "cheat day" where we tip over into overly extreme behavior, considering that we've undermined the ketogenic diet anyway. You can therefore occasionally add certain doses of carbohydrates, without making a big deal of it, and return to ketosis a few hours or days later, in a totally natural way.

And if you want to give total priority to carbohydrates while still eating healthily, once again, it's entirely possibleby following our advice of this guide and by giving priority to carbohydrates from healthy foods typical of theMediterranean dietand Blue Zonesor Okinawa, for example, with low and moderate glycemic indexes and loads. But in such a case, the intake of healthy fats must absolutely be maintained (unlike carbohydrates, which can be eliminated), and this fat intake can be based on refined and controlled ratios, which can be detailed in dedicated content if required.

What's more, contrary to popular belief, the ketogenic diet is not necessarily a zero diet carbohydrateIt is possible, and even advisable, to consume carbohydrates from time to time without exceeding the 50 gram carbohydrate thresholds - particularly for relatively sedentary people - if you absolutely must remain in ketosis for reasons of well-being, health or comfort. It is also possible to exceed the thresholds from time to time, while remaining on a moderate carbohydrate diet, or even sometimes in ketosis for the more athletic, as long as you continue to provide a minimum of quality fats.

In fact, it's not uncommon for people to start a ketogenic diet by emptying out their cupboards. any form of carbohydrateAfter a few months, they can be reintroduced in moderate doses once you've learned how to juggle calories and carbohydrates, and become a little more flexible.

With equivalents between raw and cooked portions for example, and even more so when you're active and practicing a sport, it is possible to include carbohydrates in moderation such as potatoes, chickpeas, kidney beans, or even vegetables and even wheat in controlled quantities. By integrating these foods, you can improve the variety of your diet while remaining in ketosis, depending on the doses chosen. Mediterraneanmoderate in carbohydrates and sufficient in good fats. The ideal in terms of longevity could possibly be a keto-mediterranean dietThis is the way it was before the advent of the large-scale agri-food industry. In fact, if we look at grandmother's dishes, this is what was practised before the arrival of the large-scale agri-food industry, with fatty meat, a rather fatty sauce and at least rich in mineral saltsa bit of plants or vegetables from the kitchen gardenand possibly a little breadtraditionally manufactured, not industrially produced.

By the way, still to come to the rescue of carbohydrates, if we take the evolutionary point of view, human beings have been able to consume carbohydrates both via plants and via the offal and glycogen from freshly hunted animals, but that's a subject we'll return to in a dedicated piece of content.

Even so, carbohydrates are an important macronutrient naturalalthough not essential, in the sense that we can physiologically not consume it and let the body produce glucose on its own, as long as we do consume it, it is not essential. intelligently with a strong emphasis on healthy sources from which humans have had time to adapt (ancient cereals or pseudo-cerealsroot vegetables, pulses such as chickpeas, lentils, broad beans), carbohydrates could have their place in the food bowl, depending on the season, individual desires and objectives.

And this is, of course, irrespective of exceptionally processed meals based on carbohydrates and/or refined fats, which you can of course indulge in from time to time, depending on your state of health. As with the rest of this guide, we're talking here about the majority of meals eaten daily without any particular attention being paid to them, and not about meals eaten occasionally for pleasure, on special occasions or for guilty pleasures.

So, to return to our original subject, why do some people think they're on a keto diet, when in fact it's a keto imitation, and they find no satisfaction or benefit from trying it?

The underlying question is: what's the difference between a ketogenic diet and a low-carb hypocaloric diet? Knowing that the latter is generally the diet most people followby design or by mistake, which they confuse with a ketogenic diet. That's what we're going to find out in this new chapter of the Blooness guide, reserved exclusively for Blooness members.

What we will learn in this content:

• The classic keto diet: back to a clear and simple definition.
• What is the low-carbohydrate diet that many people do and confuse it with the ketogenic diet?
• Why do some people confuse the keto diet with the low-calorie, low-carbohydrate diet, and how can you tell them apart?
• Which diet to choose?
• How to set up an ideal keto diet?
• How to do a keto weight loss dietand not to be confused with the hypocaloric carbohydrate-reduction diet?

Ready to go? Here we go.