The ketogenic diet – sometimes too carbohydrate-free diet
– is a further development of the low carbohydrate diet. You eat (almost) no carbs, but very high in fat.
Normally, the body gets its energy from sugar, i.e. carbohydrates. The keto diet triggers a lack of carbohydrates in the body change in metabolism
out, the so-called “ketosis” state. This is also called “fat metabolism”. In the liver, fat is then converted into ketone bodies, which are used instead of carbohydrates for energy.
The ketogenic diet
In short: a lot of fat, a little protein and (almost) no carbohydrates. If you feed the body with more high-quality fats and at the same time less carbohydrates, it draws energy from fat
and not, as usual, carbohydrates. It’s about reducing excess fat without losing muscle mass.
A properly implemented ketogenic diet is said to be great helps in weight loss.
This is especially true when it comes to exercise.
What are ketone bodies?
The low carbohydrate intake keeps the insulin level very low. Fat cells release fatty acids faster, which the body then converts into ketone bodies in the liver. When the body breaks them down, energy is generated.
This is how the keto diet works
To start the ketogenic diet, you first fast for 24 hours, after which it is best to avoid carbohydrates completely for the first 5 days. Eat for the rest of the diet maximum 50 grams per day.
These should be divided between the respective meals, for example 20 grams for breakfast, 20 for lunch and 10 in the evening.
In order for ketosis, i.e. the change in metabolism, to begin at all, everyone must first Depleted carbohydrate stores
will. This is what happens when you don’t re-energize your body for 24 hours – hence the fast in the beginning. As soon as he notices that there are no more carbohydrates to follow, the Transition to ketosis.
The time it takes to get used to the “new” metabolic situation is often very individual. You can count on about 5 days, which is why it is recommended not to eat carbohydrates during this period.
In a period of transition due to carbohydrate deficiency
Symptoms also appear as Keto flu or keto flu
be designated. After all, the body is not used to such low blood sugar. You may have headaches and feel weak and lacking in energy until you finally form enough enzymes to use fat cells for energy.
Drink plenty and give your body the rest it needs. Yoga or walks in the fresh air can help you feel better. It is best to postpone intense workouts until later.
how to eat The right composition of macronutrients
The optimal macronutrient distribution during the keto diet is: 60-70% fat, 20-30% protein, and 5-10% carbs. This means a maximum of 50 grams of carbohydrates per day. If there are more, the body “falls” out of ketosis.
This means you have to be consistent!
Unlike many other weight loss diets, it is essential with keto not to consume “too much” protein. Too much protein, like carbs, raises blood sugar levels, which would hinder ketosis.
Keto Diet: You Can Eat These Foods
eat too little
or even feel hungry while on the ketogenic diet never.
Too large a calorie deficit would at most slow down the metabolism. It’s more about choosing the “right” foods to get into ketosis. Particularly green vegetables
is so low in carbs that you can eat large amounts without affecting ketosis.
In the beginning, it is also recommended to avoid dairy products, as they contain sugar due to lactose. Point:
When shopping, always check the list of ingredients and the nutritional composition of foods.
Medium-chain fatty acids (eg, pure MCT oil or coconut oil) are often called keto boosters because they are used directly by the liver. Many people therefore start the morning with the so-called “Bulletproof Coffee”
during the day: black coffee with 1 spoonful of butter and 1 spoonful of coconut oil.
- Healthy fats:
Fish, avocado, cheese, nuts, meat, olive oil, coconut oil, MCT oil
fish, meat, eggs
- Unsweetened dairy products:
Greek yogurt, butter, clarified butter
- Low carb fruits:
Papaya, blueberries, strawberries, raspberries
- Low-carb vegetables:
Lettuce, arugula, various types of cabbage (e.g. white or green cabbage, sprouts, savoy cabbage), spinach, broccoli, kohlrabi, cucumber, zucchini, eggplant, artichokes, mushrooms, asparagus
- Low Carb Nuts and Seeds:
Macadamia, hazelnuts and Brazil nuts, chia seeds, flax seeds and pumpkin seeds
water, black coffee and tea
To ensure adequate vitamin intake, it may be a good idea to support the body with various supplements during the keto diet. It is best to clarify with your family doctor what makes sense.
Keto Diet: You Can’t Eat These Foods
However, the following foods are eliminated from the menu:
- Carbohydrate fruits:
Apple, Banana, Grape, Mango, Pineapple
- Carbohydrate-rich vegetables:
Potatoes, sweet potatoes, carrots, pumpkin, peppers
Beans, peas, chickpeas, lentils
- Carbohydrate-rich nuts and seeds:
Walnuts, peanuts, pistachios, cashews
- Milk, low-fat dairy products, dairy products with added sugar
- Cereals & pseudo-cereals:
Wheat, rye, spelled, bulgur, oatmeal, couscous, quinoa, rice
Sweets, fast food, fries, soft drinks and co.
How long does the keto diet last?
It is not possible to say in general how long the ketogenic diet should last, as it depends on the individual metabolism. Especially in the first weeks, the success with customers is great. Basically, you can eat keto for as long as you want or until you reach your desired weight. However, nutrition experts recommend that the diet no more than 3 months
In order not to achieve a yo-yo effect, it is advisable to carefully switch to the “normal” diet after the diet. Do not eat “everything” again immediately, but slowly reintegrate carbohydrates into everyday life.
How do you know your body is in ketosis?
You can measure whether you have ketone bodies, for example via breath, blood or urine. the measurement via urine
is not the most accurate, but certainly the easiest, since you don’t need a measuring device. You simply get Ketostix test strips from the pharmacy or pharmacy.
Mild bad breath at the start of the metabolic change may be another indication. However, this should subside after a few weeks. It comes from acetone, a byproduct of ketosis that is harmless but is excreted in the breath.
Is the Keto diet healthy?
Since you are supposed to eat less than 50 grams of carbs per day on the keto diet, it forms Very unilateral regime.
Although fruits and vegetables are healthy foods, they also contain carbohydrates that should be avoided.
Experts see them Food therefore critical.
Above all, the complete renunciation of fruits and vegetables can become problematic in the long term because important vitamins, nutrients and fibers are missing. Blood values can also deteriorate drastically with an excess of ketones.
In the long run we would also have too much fat
Consume: On keto, this is 70% of the nutrients. The Austrian Ministry of Health, meanwhile, recommends getting no more than 30% of your total calories from fat. As a long-term diet, it’s not suitable, at least for most people. If you want to eat keto permanently, this needs to be medically clarified.
Is the keto diet for everyone?
The keto diet is not always used for weight loss. In the past, for example, it was also used to treat childhood epilepsy. It was originally developed over 100 years ago for this exact purpose. Keto can also help fight diabetes as a long-term diet because blood sugar levels are kept constant.
to certainly not
however, you have to try “try” yourself
when it’s about disease treatment
goes. Dietary changes (even if they are only temporary) should always be discussed with a doctor. A blood count can be used to find out if you have any nutrient deficiencies.
In principle, there is nothing wrong with healthy people who want to lose weight trying the diet for a while. It must be said that a long-term transition to a healthy and balanced diet would make more sense.
People with liver or kidney disease, pregnant women, people who are underweight, or people with eating disorders should definitely avoid the keto diet.
Advantages and disadvantages
Low blood sugar fluctuations, high fat burning. Keto proponents also report fewer food cravings.
Not a balanced diet, but one-sided. Few fruits and only certain types of vegetables, but very rich in meat. Lack of fiber can lead to digestive issues. Not suitable as a long-term diet. Nutrition experts warn of Changing your metabolism without a doctor’s order:
“Just because your body can do something doesn’t mean you have to.”
These celebrities follow a ketogenic diet
actress Berry Room
been on a ketogenic diet for years. As a diabetic, she needs to keep her blood sugar level as constant as possible. “After being diagnosed with diabetes at the age of 22, I switched to what is essentially the keto diet,” she wrote in an article for Women’s health.
“My doctors told me I needed to watch my diet to stay healthy, and I took it to heart. I wanted to quit insulin, so I decided to cut out processed carbs and sugar like Say goodbye to pastries and white bread
to say – and it seriously paid off.”
Berry has been on a ketogenic diet for over 15 years: “This type of diet has helped me control my diabetes. I’m also energetic and it helps me maintain my weight and stay fit.”
Reality TV star and entrepreneur Kourtney Kardashian
is also a keto fan. “My body never looked better than when I was on the keto diet for 2 months,” she wrote on her lifestyle blog. poop
“For me, this is the best way to train my body, reduce sugar cravings, boost weight loss and burn fat.”
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