One year on the ketogenic diet
Feedback from Ruben, co-founder of Meaty
Contents
20-second summary
- Ruben, co-founder of Meaty, shares his experience after a year on the ketogenic diet, adopted to relieve his eczema.
- This diet, based on a high-fat, low-carbohydrate diet, led to better energy, increased concentration and a reduction in his symptoms.
- It describes the transition to ketosis, the benefits observed, and the precautions to be taken.
- Although the positive effects are noteworthy, he questions the need to strictly maintain ketosis or opt for a more flexible diet.
1. What is the keto diet?
"Ketogenic diet", "keto diet", or "low-carb, high-fat diet", all these terms refer to the same diet, which is based on the following principle: allowing the body to use fat as its main fuel, thanks to the state of ketosis.
Nutritional ketosis (not to be confused with ketoacidosis, a serious condition typical of type 1 diabetes) is characterized by a state in which the liver transforms certain fatty acids into smaller molecules: ketone bodies (also called ketones). This state is only possible when insulin levels remain low for long enough, such as during fasting, or as part of a low-carb diet.
Compared with conventional diets based on carbohydrates as the main source of energy, nutritional ketosis represents a major metabolic shift. In ketosis, ketone bodies are used directly by the brain (as a substitute for glucose) and also by organs such as muscles.
A ketogenic diet without the production of ketones cannot be considered as such. In fact, according to its proponents, ketones are responsible for most of its benefits.
2. How do I enter ketosis?
Logically, a ketogenic diet will therefore favor fatty foods and eliminate carbohydrate foods (fast and slow sugars). By way of example, here are the typical foods of the keto diet:
- Fatty meat
- Oily fish
- Eggs
- Butter
- Cereals (bread, pasta, rice)
- Tubers (potatoes, sweet potatoes)
- Pulses (lentils, chickpeas)
- Fruits
3. Observed changes
Before I made this change, my diet was varied and balanced, and I followed commonly accepted recommendations. I considered myself to be eating healthily, and yet the improvements were not long in coming.
- From the very first days, my energy level stabilized: I no longer felt drained, and my concentration improved. My general mood also improved; I was less irritable.
- It took me about ten days to feel perfectly adapted. This coincides with the time needed to start ketosis. From that point on, the feeling of hunger changed to become less intense; I eat when I need energy, not when my stomach disturbs me.
- After 3 months, my body had clearly changed. My weight remained the same, but I had converted some of my fat into muscle. My strength improved.
- My eczema problem, for which I started the diet, has greatly diminished (though not disappeared). From then on, the initial motivation didn't matter to me; after noticing so many beneficial effects, I couldn't go back.
4. Keto-friendly meals
- Meaty cuts in all forms (grilled, stewed, roasted, etc.)
- Eggs (fried, hard-boiled, omelettes)
- Oily fish (mackerel, sardines, salmon)
- Chicken with skin: whole, thighs, wings and eggs
- Beef: minced meat, flat rib, Parisian entrecôte, prime rib
- Lamb: almost all parts, with the least fat being the leg.
- Pork: belly, neck, ribs, sausages, cochonaille pack
- Charcuterie: almost the entire range, the fatter the better!
5. What does science have to say about the keto diet?
There are many differing opinions in the scientific community. Proponents of the ketogenic diet claim that ketosis is the human body's optimal energy state. One of the main arguments is that this type of diet is close to that of our ancestors, so the body is in the conditions for which evolution has shaped us. Another argument in this direction is that newborn babies are in ketosis, and this continues during breast-feeding.
Obviously, this information needs to be put into context. Nevertheless, it is interesting to note the current state of science on this subject:
- More than 6,000 studies published on the ketogenic diet since 1920 (much hindsight)
- 714 new publications in 2024 (exponential interest in recent years)
- Around 500 clinical trials listed
- There are solid studies proving its efficacy in the treatment of obesity, type 2 diabetes, metabolic syndrome, epilepsy, Parkinson's disease, migraine, polycystic ovary syndrome, cancer, and more.
- There are also studies that contradict these beneficial effects. Although the craze for this diet is obvious, there are as many detractors as there are supporters.
6. Safety precautions
Choose your food carefully
As the ketogenic diet is particularly restrictive, it's important to choose quality foods to ensure you don't develop a nutritional imbalance. For example, pasture-raised meats have been shown to contain more vitamins and a favorable lipid profile.
Ketosis is proof that the ketogenic diet is working. Measuring the ketones present in the blood or urine allows you to verify that the dietary changes are bearing fruit.
The keto diet radically alters the metabolism. It is therefore recommended that you seek help to :
✔️ Managing the transition and limiting side effects (ketogenic flu, fatigue)
✔️ Avoid micro-nutrient deficiencies (vitamins, electrolytes)
✔️ Adapt the proportions of fat and protein to your personal needs.
👩⚕️ Sophie Balestra - A holistic approach focusing on the microbiota
→ nutribiote.ch - instagram.com/nutribiote
👨⚕️ Christian Petten - Ancestral principles for metabolism
→ nutrivore.ch - instagram.com/nutrivore.ch
7. Conclusion
At the end of this first year, I can say that the ketogenic diet is having a very appreciable effect on my body and my quality of life. However, I am aware that this is a personal conclusion and that these results may vary for other individuals.
- Drastic reduction in carbohydrates and resulting insulin levels
- Regular supply of high-quality proteins (Meaty ❤️)
- Drastic reduction in processed foods (not even bread)
So I wonder whether the restrictions imposed by the state of ketosis are worth it. Indeed, this state is particularly fragile and any deviation requires a major effort to return to it. In the case of a healthy individual, I imagine it's possible to find a less restrictive balance, allowing you to enjoy the beneficial effects of a healthy diet while enjoying the gustatory and convivial pleasures of meals.
