Have you heard of the ketosis diet? It promises more focus, more fat loss and a satiating feeling. Blood sugar levels are normalized and skin becomes clearer. It is even said to help prevent or even cure cancer. But what is really behind it?
We tell you everything you need to know about the ketogenic diet.
You'll learn in this post,
- what the ketogenic diet is
- how long to eat ketogenic diet
- what foods you can eat
- what are the advantages and disadvantages of the ketogenic diet
Table of contents
- What is the ketogenic diet?
- What is ketosis and what are ketone bodies?
- Is the Ketogenic Diet a diet?
- How long do you eat a ketogenic diet?
- How many carbs can I eat?
- How big should my protein intake be?
- What foods can I eat?
- What are the benefits of the Ketogenic diet?
- What are the disadvantages of this form of nutrition?
- How does the body react to the keto diet?
- Why do some researchers warn against the ketosis diet?
What is the ketogenic diet?
The ketogenic diet is very low in carbohydrates and high in fats. With this type of diet, you train the body to use ketones instead of glucose for energy.
The ketogenic diet stabilizes blood sugar levels and gives you clearer skin.
What is ketosis and what are ketone bodies?
Ketosis can also be called starvation metabolism. In this process, acetone is released into the bloodstream and the body adjusts in many ways. You can think of it as putting yourself in a state of fasting even though you continue to consume food.
Since the body gets no or hardly any carbohydrates, it has to switch to alternative energy production. We also have this when we fast.
Ketone bodies are formed in the liver. This process can only take place when the body has no more glucose reserves. However, the body cannot use the ketone bodies immediately, but must first adapt to them.
Is the Ketogenic Diet a diet?
Yes and no. Normally, a ketogenic diet is considered a short-term means to radically lose weight. However, some see the dietary form as a permanent solution.
It is very difficult to permanently give up carbohydrates. One bite into the apple and you're out of ketosis. That's why most see the ketogenic diet as a form of dieting rather than a way of life.
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How long do you eat a ketogenic diet?
How long you eat ketogenic depends on your goal. The keto diet is used especially by bodybuilders to prepare for a competition. It lasts from 12 to 20 weeks.
However, you do not have to limit yourself to this. It is best to follow the keto diet as long as possible. How long it is possible for you, you must be able to assess for yourself.
Every body reacts differently to the ketogenic diet. Some tolerate the ketogenic diet good, others feel terrible. It's no use if you have to torture yourself through every day just to lose a few annoying kilos.
How many carbs can I eat?
In the ketogenic diet, you need to pay special attention to the amount of carbohydrates. 50g carbohydrates per day must not be exceeded. However, this value is already very much in the limit range. For optimal success in the ketogenic diet, you should reduce your carbohydrates to 20-30g per day.
But not all carbs are the same. Even if it is true that in the end everything is converted to sugar in the body and the origin of the nutrient is therefore unimportant. In such small quantities as in the ketogenic diet, the carbohydrates should come from foods that hardly raise the blood sugar level.
This includes most nuts and some vegetables. Sweets are prohibited even in small quantities.
Why you should never give up complex carbohydrates
How big should my protein intake be?
Protein is where most of the mistakes happen. Ketogenic diet means not only to give up carbohydrates, but also to keep his protein in limits. The reason for this is quite simple.
If you give up carbohydrates but still eat a lot of protein, some of the benefits of ketosis are lost. This is because the proteins are converted into sugar. This process is very strenuous and cumbersome for the body.
It can often lead to discomfort and various ailments. Therefore, you should not consume more than 20-25 % protein of your total calories.
You can find everything about the ketogenic diet in the "Handbook of the ketogenic diet" read up.
What foods can I eat?
Basically, you can eat all meats that have a high fat content. This includes almost everything except turkey and chicken. But here, too, you have to distinguish which piece of meat you use.
The same rules also apply to fish. Especially high-fat nuts are an ideal snack for the ketogenic diet. Macadamia, pecan and almonds are particularly high in fat.
Attention: Not all nuts are suitable for a keto diet! Cashews* have a relatively high carbohydrate content. Cashews* should therefore be avoided.
Lettuce and leafy vegetables keep the fiber balance going. Spinach, arugula and leafy lettuce are good for this. But you also have to be especially careful with vegetables. Red peppers have a very high sugar value.
You should avoid carbohydrates almost completely. Whether rice, pasta, fruit or potatoes. These are the foods you should eliminate from your diet during the ketogenic diet.
What are the benefits of the Ketogenic diet?
This form of nutrition brings many benefits. The regulation of blood sugar levels has some positive effects on our body. Various diseases can be prevented and one becomes calmer inside.
With the ketogenic diet you can lose weight quickly. In this state, the body relies on using fat as fuel.
What are the disadvantages of this form of nutrition?
The ketogenic diet also carries some dangers. With this diet you have to give up a balanced mixed diet. The ketogenic diet consists mainly of fat. Carbohydrates have no place here.
You will only get your vitamin content if you eat a lot of vegetables every day.
The ketogenic diet is a big change for the body. Due to this change, you may suffer from constipation, especially in the beginning.
Fiber is extremely important to keep the keto diet healthy.
Due to this form of nutrition, we are also prone to bad breath. This should not disappear even through repeated tooth brushing and chewing gum.
The unpleasant smell is a byproduct of ketosis and comes from inside the body. It is very difficult to get rid of.
How does the body react to the keto diet?
Especially in the beginning you will feel very weak and listless. The body is still used to using glucose as its main energy source. This sugar goes out of it and therefore also the energy.
As soon as the metabolism adjusts to the ketogenic diet you feel fitter. The blood sugar is very even and your energy also always remains constant.
Your concentration can increase significantly and you can stay focused on something longer.
But your body can also react quite differently. Therefore, it is important that you find out for yourself how good the ketogenic diet is for you.
Why do some researchers warn against the ketosis diet?
The ketosis diet has not yet been fully researched. Hardly anyone has followed it for long enough to get useful results. Most of the effects are either theories, case studies or isolated cases.
According to the latest findings, scientists believe that the ketogenic diet can also have fatal consequences. Although this diet is supposed to help against cancer, too much ketosis in the body can also be fatal.
According to current records, no one has died from the ketogenic diet, but as always, everything should be taken with a grain of salt.
Our conclusion
The ketogenic diet is not a new invention. It has its advantages and disadvantages and is definitely not suitable for everyone. To find out if the ketogenic diet suits you, you have to try it yourself.
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