6 Essentials of the Ketogenic Diet

What fats are included in the ketogenic diet? The majority of fat in foods comes in the form of triglycerides. These are the same fats that are also found in our bodies where they circulate in the blood (the blood test can give your triglyceride level).

The food source of the ketogenic diet

 What is a triglyceride?

• Triglyceride = 1 glycerol + 3 fatty acids (saturated, polyunsaturated, monounsaturated)

Saturated fats

In its chemical structure, saturated fat is completely filled with hydrogen molecules. Such a fat is dense, linear and relatively stable and gives resistance to cell membranes.

A fat that contains a lot of saturated fat is solid at room temperature. Saturated fatty acids come mainly from animal sources, such as butter, meat fat, lard, eggs, etc. Only a few valuable vegetable products are rich in saturated fats, such as coconut oil, cocoa butter, etc..^{1, 5, 6}

Polyunsaturated fats

A polyunsaturated fatty acid has at least 2 double bonds in its chemical structure. These fats give fluidity to cell membranes and are considered essential in the diet, as we could develop deficiencies.^{1, 5, 6}

• Omega-3 = Alpha linolenic acid and fish oil
• Omega-6 = Linoleic acid and arachidonic acid
• Omega 9 = Oleic acid

By their function, linoleic acid (omega-6) and alpha linolenic acid (omega-3), also called vitamin F, are similar to vitamins. Linoleic acid is abundantly found in foods of both plant and animal origin. On the other hand, alpha linolenic acid is found in plants and fatty fish..^{1, 5, 6}

The omega-3 fatty acid family

These precious lipids have anti-inflammatory properties and support the nervous, hormonal, digestive and immune systems. They are found in theflaxseed oil, hempseed oil, pumpkin oil, walnut oiletc.

The family of omega-6 fatty acids

Arachidonic acid is a fatty acid that our body produces slowly. In excess, it causes inflammatory reactions such as arthritis. It is present in meat, lecithin and vegetable oils; evening primrose, borage, safflower, sunflower, etc.^{1, 5, 6}

The omega-9 fatty acid family

Monounsaturated fatty acid or omega 9 or oleic acid has a double bond in its chemical structure and is missing two hydrogen atoms. The missing double bond gives flexibility. Let's not forget that our cells need flexibility. Oleic acid is abundant inolive oil.^{1, 5, 6}

The main functions of essential fatty acids

• They are growth factors
• They participate in the transport of excess cholesterol
• They promote the proper functioning of the immune system
• They regulate the formation of blood clots and blood pressure
• They are part of the structure of cell membranes, ensuring their elasticity and flexibility
• They reduce the recovery time of muscles after physical exercise
• They are the precursors of prostaglandins, hormones that perform multiple tasks in our body: hormonal, immune, anti-inflammatory activity, etc.¹

Deficiencies in essential fatty acids can lead to disorders such as :

• cardiac and circulatory disorders
• skin problems, e.g.: eczema
• Inflammatory problems, e.g. arthritis.¹

6 essentials of the ketogenic diet: Udo oil

Udo oil is a blend of unrefined organic oils of plant origin. It is designed to provide the ideal two-to-one ratio of omega-3 to omega-6 fatty acids. It contains natural unrefined oils from fresh certified organic flax, sunflower, sesame and evening primrose seeds, as well as oils from coconut, rice and bran. This oil can be added to salads, stuffed avocado recipes, soups, etc. It is added at the time of serving since Udo's oil is an oil that can be used raw.⁷

Read also: The little guide to the ketogenic diet

6 Essentials of the Ketogenic Diet: KetoEnzyme to aid digestion

A change in diet sometimes brings digestive difficulties. KetoEnzyme is a product made of bile salts, beef bile extract, lipase, bovine pancreatic enzymes and red elm. This formula will be useful after high-calorie, high-fat meals to relieve constipation and provide bile salts to neutralize bloating, gas and digestive stress. The product KetoEnzyme product facilitates the assimilation of fat-soluble vitamins and phytonutrients, as well as omega fatty acids. KetoEnzyme provides two sources of the enzyme lipase for lipid digestion.⁸

6 Essentials of the Ketogenic Diet: Flaxseed

The flaxseeds are incredibly rich in soluble and insoluble fiber and are the most important source of lignans among plants. In addition, they are a balanced source of fatty acidsomega-3 and omega-6 fatty acids for health.

Insoluble fibers promote regular intestinal transit, in part because they retain water. They therefore help to counter chronic constipation and constipation that may be associated with the ketogenic diet. Add a tablespoon of flax seeds in your favorite salad dressing, in your morning smoothie or in your cauliflower meal, etc..^{2, 9}

6 Essentials of the Ketogenic Diet: ConcenTrace

To maintain an acid-base balance, the ConcenTrace is a concentrate of minerals and trace elements from desalinated sea water from the Great Salt Lake in Utah. ConcenTrace during the ketogenic diet will promote an alkaline PH as the ketosis state can be more acidifying. In addition, it provides a boost in energy and allows for faster recovery, for example, after sports or just during the day during your daily activities. It is an alternative to all your metabolic losses such as perspiration, urine, stools, etc. It comes in a liquid form that is added to a glass of water, which promotes good hydration.

Hydration during the ketogenic diet is very important and can even fill those moments when you feel hunger rising. Mild symptoms of headaches are often related to dehydration, and simply rehydrating will make them go away..¹⁰

6 essentials of the ketogenic diet: chlorophyll with mint

It is possible during the ketogenic diet to have bad breath. It comes from the fact that the acetone produced by the liver, when there is a low intake of carbohydrates, is eliminated through the respiratory tract and the mouth.

The chlorophyll can be added to your drinking water to help alkalize and deodorize your body, including your breath..¹¹

6 essentials of the ketogenic diet: theKetostrips

Am I in ketosis? The Ketostrips Test Strips can help you check if you're in ketosis. Results in 40 seconds. Contains 100 strips.¹²

Great tips for living a ketogenic diet smoothly!

About the author

Marie Couture, Certified Naturopath

Specialized in:

• Digestive disorders
• Inflammation
• Hormonal problems
• Stress management

For more information on the subject : Our little guide to the ketogenic diet

References:

1. Frappier Renée, Gosselin, Le guide des bons grasÉditions Asclépiades Inc, 1995, 403 pages

2. Saliceti Varanian Virginie, The Ketogenic Diet, Éditions Alpens, 2019, 320 pages

3. Slajerova Martina, The Keto DietMarabout, 2016, 351 pages

4. https://laboiteagrains.com/blogs/trucs-et-conseils/le-petit-guide-de-l-alimentation-cetogene-keto-vero-sante

5. https://www.passeportsante.net/fr/Solutions/PlantesSupplements/Fiche.aspx?doc=acides_gras_essentiels_ps

6. https://www.passeportsante.net/fr/Maux/Problemes/Fiche.aspx?doc=triglycerides_nu

7. https://laboiteagrains.com/products/huile-dudo-melange-domega-3-6-9-bio-flora

8. https://laboiteagrains.com/products/enzymes-digestives-ketoenzyme-prairie-naturals

9. https://laboiteagrains.com/products/gold-top-graines-lin-brun-moulues-454-g

10. https://www.traceminerals.com/product/concentrace-trace-mineral-drop

11. https://laboiteagrains.com/products/land-art-chlorophylle-menthe-500-ml

12. https://laboiteagrains.com/products/bandelettes-reactives-durinolyse-cetonique-prairie-naturals