Ketogenic diet: definition, nutrition plan, criticism


Eating a lot of fat makes you fat. That’s drummed into us from childhood – and has killed one or two desires for a cheeseburger. Everything a mistake? At least that’s what supporters claim ketogenic diet.

The diet goes against the fat-is-bad opinion and claims: Fat is healthy, carbohydrates however, the enemy. So can we reach for the butterpot without any worries and even lose weight at the same time? We clarify all important questions about ketogenic nutrition.

What is the ketogenic diet and how does it work?

The keto diet is a diet that is Low-Carb-Varianten counts. The following applies: Low Carb, High Fat. Carbohydrates are almost entirely eliminated, standing for it foods high in fat and protein on the nutrition plan. The low-carbohydrate diet is intended to change the energy metabolism – to the so-called Ketosis.

With a normal diet, our body gets the energy it needs from carbohydrates. If these are withdrawn from the body or only added in very small amounts, the body’s own glycogen stores in the muscles and liver will run out after a few days.

In order to adapt to the changed conditions, the metabolism adjusts: the body draws the required Energy from fat reserves. More specifically, the liver converts the fat into ketone bodies which in turn are passed on to organs, muscles and the brain. This metabolic state is known as ketosis.

By consciously withdrawing carbohydrates, the fat loss be promoted. The state of ketosis should be maintained over a longer period of time, as even small interruptions put the metabolism back into normal combustion mode.

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Learn more about the keto diet:

Diet plan: With these foods, the ketogenic diet succeeds

To get the body into ketosis is one low-carb, high-fat diet intended. The diet plan is relatively strictly regulated in order to specifically promote ketogenic fat loss. The daily food intake should be divided as follows:

  • 70 to 90 percent fat
  • 20 to 25 percent protein
  • maximum 5 percent carbohydrates (about 30 grams per day)

So the diet relies on low-carb foods with a high fat content. But that (unfortunately) doesn’t mean that we can feast carelessly. Because of course the high-fat diet shouldn’t be about chips, burgers and the like, but about healthy, unsaturated fatty acids, such as those found in fish. Fruit, on the other hand, is only present in small quantities due to the high fructose content.

These are the best foods for the keto diet:

  • Oily fish: salmon, tuna, mackerel
  • Meat: chicken, steak, sausage
  • Dairy products: cheese, butter
  • Owner
  • Nuts: almonds, walnuts, chia seeds
  • low-carb vegetables: broccoli, zucchini, avocado, cucumber
  • healthy oils: coconut, avocado, olive oil
  • low-sugar fruit: blueberries, blackberries

These products should also promote ketosis:

What not to eat on a ketogenic diet?

carbohydrate foods are absolutely taboo on a ketogenic diet. Pasta, rice, potatoes and legumes are therefore giving way to keto foods. Also unhealthy fats and sugars are deleted. Accordingly, fruit is only allowed in small quantities. In addition, should Alcohol, convenience products, diet products and soft drinks be waived.

Delicious keto recipes can be found here:

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What does the ketogenic diet do?

First of all, it should be noted that the keto diet is a quite controversial diet is and reaps approval as well as criticism. Advocates say that the high-fat low-carb diet has other health benefits in addition to continuous fat loss.

  1. Basically, the ketogenic diet serves to Losing weight in the form of fat. The high protein content also makes you feel full for longer, which also contributes to weight loss.
  2. In addition, the no-carb diet at Diabetes helpto keep blood sugar levels low. Especially with type 2 diabetes, the keto diet seems to work because it has a positive effect on fat burning.
  3. Some health professionals use the ketogenic diet as a therapeutic approach metabolic diseases. Also cases of Epilepsy and Alzheimer’s should be treatable by changing the metabolism.
  4. some views according to a low-carb diet as an accompanying therapy cancer patients help. Since cancer cells require more sugar than healthy cells,…

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