Although recent, the abura diet is not inventive. It brings together two diet methods known for both their health and slimming benefits: intermittent fasting and the ketogenic diet (or “keto diet” or “very low carb diet”). The principle is based on the alternation of phases of fasting and phases of food intake low in carbohydrates therefore composed essentially of lipids and proteins.

 The principle of the Abura diet

  • The Abura diet combines:

the ketogenic diet, this dietary method based on a low consumption of carbohydrates against a high consumption of lipids;

intermittent fasting, this dietary habit which is based on fasting for a good part of the day (in addition to the night) therefore concentrating a normal and sufficient caloric intake over a set number of hours.

Thus, the idea of ​​the Abura diet is to fast for about 16 hours a day and consume low-carb, high-fat meals of good quality over the remaining 8 hours of the day.

 The ketogenic diet

The ketogenic diet is a diet based on a greatly increased fat intake, a classic protein intake and a greatly reduced carbohydrate intake. It was initially set up years ago to support treatments for epilepsy, then proposed for the management of certain cancers, Parkinson's disease, type II diabetes or in the event of overweight.

  • The ketogenic diet is based on specific daily macro-nutrient intakes:
  • Lipids: 80% (against 40% recommended in the classic diet);
  • Carbohydrates: 5 to 10% (against 40% recommended in the conventional diet);
  • Proteins: 20%.

The principle is based on depriving the body of carbohydrates so that fats become its main source of energy. Thus, the body comes, at first, to draw on its glucose reserves, then in a second time, will draw on the supply of lipids and on its fat reserves in order to produce ketone bodies (acetone, acetoacetate, beta-hydroxybutyrate). These ketone bodies are synthesized in the liver, partially eliminated by breathing (also generating a very specific breath) and are used to supply the brain, heart, kidneys and muscles.

  • This state of ketosis is said to be the source of many health benefits, including:
  • for the prevention of nerve cell degeneration;
  • antioxidant activity;
  • protection of good cardiovascular function;
  • insulin sensitivity;
  • the requisition of fats;
  • etc

More generally, ketosis helps prevent many diseases.

However, to do this, the fat intake must be of good quality: therefore favor monounsaturated and polyunsaturated fatty acids (avocado, first cold-pressed virgin olive oil, fatty fish, nuts, seeds linen, etc.)

Intermittent fasting

Intermittent fasting is not eating for part of the day (and night).

Easier to maintain than a classic fast, intermittent fasting alternates periods of classic eating (usually 6 to 8 hours) and periods of fasting without any food intake (usually 3 to 6 p.m.). However, it is allowed to drink water normally, as well as herbal teas and broths.

Calorie restriction during fasting leads to ketosis (as explained in the ketogenic diet) and cleansing of the digestive system, which allows many health benefits such as:

  • prevention of cardiovascular risks;
  • improving the intestinal flora (microbiota);
  • insulin sensitivity;
  • the impact on HDL cholesterol;
  • helps reduce inflammation and oxidative stress;
  • etc

Fasting periods help relieve the digestive system, gain energy and allow the body to eliminate toxins more easily. These health improvements coupled with the potential daily calorie reduction (since intake is limited to 6 or 8 hours) also leads to weight loss.

In practice, it is possible, for example, to organize your day as follows: eat normally from noon to 8 p.m. then fast until noon the next day. (for fasting called "16/8") This formula is to be adapted to the schedules of each person.

It is also possible to fast one day out of two or two days out of one week (for the so-called “5:2” fast). The choice of formula depends on the lifestyle and preferences of each.


 The application of the Abura diet

The interests of the Abura diet now seem clearer: using the body's fat reserves, eliminating toxins and protecting and optimizing health.

It is therefore practiced by alternating phases of fasting and phases of food intake composed mainly of lipids and proteins.

Example of a typical day:

  • from 8 a.m. to 12 p.m.: water or herbal tea;
  • from 12 p.m. to 8 p.m.: two or three meals consisting of 80% fat, 20% protein and 5% carbohydrates;
  • from 8 p.m. to 8 a.m.: water or herbal tea.

Of course, always favoring quality lipids as much as possible, therefore unsaturated fatty acids.

The Benefits of the Abura Diet

Although there is a restriction during the fasting phases, the Abura diet does not require real deprivation, since the foods allowed are very varied and can be consumed without caloric limit.

In addition, the Abura diet encourages avoiding industrial foods and therefore favoring homemade. This helps to establish better eating habits over the long term.

The Abura diet allows fat loss through the ketone state of the body induced by the specific diet as well as the periods of fasting. This is still possible if the energy intake remains controlled.

Beyond helping with weight loss, the Abura diet is truly beneficial to health. Reduction of cardiovascular risks, anti-inflammatory and antioxidant action, elimination of toxins, energy boost, improvement of sleep, concentration, skin quality, pain... That said, it must be practiced under supervision by a healthcare professional.

It is therefore interesting to maintain certain habits such as fasting from time to time or the presence of foods rich in unsaturated fatty acids, in the usual way of life following the diet.

The ideal would be to gradually reintroduce carbohydrates following the diet, but to maintain the moderate presence of some (pastries, biscuits, etc.) in eating habits.

Finally, the Abura diet is completely compatible with vegetarian, halal, kosher and gluten-free diets.


 The disadvantages of the Abura diet

The abura diet remains a diet composed of very few or no fruits and vegetables, so vitamin and mineral deficiencies can quickly occur. Vitamin A, C, E, potassium, selenium, magnesium, calcium, beta-carotene, etc.

In addition, the absence of cereals or legumes can also impact the intake of B vitamins, iron, iodine, magnesium… It is important to monitor these intakes, even if it means supplementing during the diet (food supplements)

A lack of fiber can also result from the absence of fruits, vegetables and cereals and cause stomach aches, an imbalance of the intestinal microbiota or constipation.

Easy level, a diet almost exclusively made up of lipids and punctuated by phases of fasting remains difficult to set up, especially in society as in restaurants for example. This diet can be socially isolating.

The Abura diet is hardly compatible with a vegan diet, since the absence of legumes and cereals would have a huge impact on the necessary protein intake.

During the phases of fasting, and in a state of ketone - and this, especially in the first days - the "cleansing" of the digestive system and toxins from the body can lead to headaches, hypoglycemia, nausea, bad breath... It is sometimes even referred to as the “ketogenic flu”. These symptoms subside as the days go by.

The quality of the lipids ingested is more than important. Too high a concentration of saturated or "trans" acids can lead to an increase in LDL-cholesterol and cardiovascular risks.

Ketone phases tend to acidify the urine and increase the risk of kidney stone formation and the risk of overall kidney impact, especially if protein intake is high.

Although, objectively, the two diets are effective individually (from a health or weight loss point of view), the Abura diet, which combines them, remains too recent to be the subject of convincing studies.

Precautions

It is important to be followed by a doctor or a professional during an Abura diet as with any other diet.

The Abura diet is not recommended in case of:

  • type I diabetes;
  • cardiac, renal or hepatic pathology;
  • high blood pressure;
  • irritable bowel (IBS);
  • hypercholesterolemia;
  • eating disorders ;
  • BMI less than 18.5;
  • pregnant or breastfeeding women;
  • to children.


 Prohibited foods (rich in carbohydrates)

Certain foods are prohibited:

  • the fruits ;
  • sodas and sugary drinks (juices, cold teas);
  • cereals and starches (wheat, rice, potato, corn, etc.);
  • legumes (lentils, quinoa, chickpeas, etc.);
  • sweet products (biscuits, sweets, pastries, confectionery, honey, etc.);
  • savory products and prepared meals (pies, pizzas, burgers, industrial soups, industrial sauces, pasta, etc.).

 Allowed foods (low in carbohydrates, high in fat and containing protein)

The permitted foods are:

  • oilseeds (walnuts, almonds, hazelnuts, etc.);
  • seeds (flax, squash, sesame, sunflower, etc.);
  • fatty fruits (avocado, olives);
  • fish, especially "small oily fish" (mackerel, sardines, anchovies, herring);
  • poultry with skin (duck, chicken, hen);
  • meats (lamb, pork, beef, veal);
  • pure and first cold-pressed oils (olive, flax, coconut, capeline, hemp);
  • eggs (chicken, quail);
  • cheese and fresh cream;
  • soy and products rich in vegetable protein (tofu, tempeh);
  • large quantities of water and herbal teas or vegetable broths.

 Foods to avoid or consume in very small quantities

  • Foods to consume in small quantities or to avoid are:
  • dairy products (yogurts, milk, fresh cheeses) because they contain sugar (lactose);
  • the vegetables ;
  • low-sugar fruits (raspberry, lemon, currants);
  • chocolate (prefer more than 90%);
  • coffee (because it makes the liver work).

It is possible to occasionally use sweeteners (stevia, aspartame, sucralose) and to use almond or hazelnut powder as flour.

 Conclusion

In order to lose weight permanently, it is preferable to opt for a long-term food rebalancing or to adopt the Mediterranean diet (naturally rich in good quality lipids and slightly less rich in carbohydrates).

It is important to detect and eliminate foods that are sources of intolerance and to practice a sporting activity regularly.