From “keto flu” to full of energy


Drastically reduce carbohydrates (yes, including sugar), but increase the fat content of the diet – what does that do to the body? how do you feel Do you lose weight? And is it even possible to keep up? Questions that FITBOOK editor Melanie wanted to get to the bottom of. No sooner said than done – and so 4 weeks of “keto diet” were announced. Here she shares how she approached the ketogenic diet, the challenges, and her successes.

I’ve always been very concerned with what I eat. On the one hand, to get rid of a few pounds here and there. On the other hand, because I often felt unwell after meals. Stomach pain and bloating sent greetings. It was therefore clear to me for a long time that I wanted to change something in my diet. Only what? At some point I came across the term “keto diet” or ketogenic diet. Upon closer inspection, however, I scrapped the plan to go ketogenic for the time being. As a chocolate lover, should I avoid carbohydrates and therefore sugar? And also cook regularly? Clearly, these hurdles are too high for me. But when a friend tried it out and literally floated in “ketogenic heaven”, I became curious and ambitious. Four weeks of “keto diet” in self-experiment – I just wanted to dare this challenge.

What is ketogenic diet?

At first glance, one might think the “keto diet” is simply a form of Low Carb. The difference is that it’s about more than just the carbs. The protein and fat content of the diet also play an important role. Each meal is made up of 75 percent fat, 20 percent protein, and 5 percent carbohydrates. Since portions can of course vary in size, the following guideline applies to carbohydrates: 20 to 50 grams per day are allowed. To start, I choose the strict version with a maximum of 20 grams of carbohydrates per day. I’ve read that you can change your diet faster and better this way. I’ll just say “keto flu”. More on that later.

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In another FITBOOK Article we have explained the processes that take place in the body during the ketogenic diet in more detail. In short: If there is a lack of carbohydrates in the diet, the cells look for alternative sources of energy. This is what is known as ketosis. Ketone bodies (or: ketones) appear in the blood, which are supposed to supply the cells with energy. In ketosis, fat burning is said to increase. The result: a possible weight reduction.

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What can I eat and drink?

After I had internalized the principles of the “keto diet” for my self-experiment, I asked myself what I should actually write on my shopping list and what I can no longer do. First things first: no pasta, no rice, no potatoes and – my biggest concern – no bread and no sweets. What honestly surprised me is the number of fruits that were now taboo due to their high fructose content. My beloved apples and bananas in any case, no longer wandered into the shopping cart. Instead I switched to berries (blackberries, blueberries, raspberries, currants) around. So fruits that I previously left out.

The basis of the ketogenic diet is low-carb vegetables: cauliflower, Broccoli and Spinach for example, there were already perennial favorites in my kitchen. Newly added were varieties that I had previously disdained, such as Saddlerycabbage or pak choi. Avocado Incidentally, is a vegetable that contains a lot of fat – the main source of energy in the “keto diet”. Also fish, meat, as well nuts are ideal for my self-experiment due to their high fat quality.

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Also interesting: Can I drink (light) beer if I’m on a ketogenic or low-carb diet?

Don’t forget the drinks, by the way. Carbohydrates hide in them, also in the form of sugar. While giving up cola, lemonade or iced tea isn’t a big deal for me, I unfortunately also had to say goodbye to juice spritzers. Whatever works, of course, is water. But unsweetened tea or black coffee also work well. On the other hand, I still have to get used to the cucumber water option.

Also interesting: With a filter or as an espresso? The healthiest way to prepare coffee

Week 1…

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