Ketogenic Diet • Lose Weight with Keto

The ketogenic diet is the strictest of the low-carb diets. Possible advantages and disadvantages of the ketogenic diet and which diseases the keto diet can be used as a therapy for.

ketogenic diet

The ketogenic diet is strict carbohydrates waived. The basic idea: If all carbohydrate stores are exhausted, fat reserves are broken down. Since the ketogenic diet contains plenty of fat and hardly any carbohydrates, the body remains in the fat metabolism without starving.

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The ketogenic diet plan: These foods are allowed

The principle of ketosis

The cells of the body primarily gain energy from carbohydrates, above all Glucose. When carbohydrate stores are empty, the body is forced to use its metabolism in order to maintain all important bodily functions. It enters the starvation metabolism and taps into fat depots for energy production. The liver converts the body’s own fatty acids into ketone bodies, from which energy is obtained.

Typical symptoms of ketosis

Anyone who decides to go on a ketogenic diet aims for the ketosis metabolism, in which fat is used instead of carbohydrates for energy production. These body signals and tests provide information:

  • Atem: Bad, fruity breath indicates that the ketone acetone is increasingly present in the body and is being excreted through the breath. The acetone content can be determined with a special breath test device (Breathalyzer).

  • blood test: There are special measuring devices that can detect ketone bodies in the blood. A small prick, like measuring blood sugar, can be used to determine whether and how many ketone bodies are in the blood.

  • Urine test: Ketones are also excreted in the urine. The concentration is determined with a test strip.

  • Appetitverlust: Many notice that appetite decreases in ketogenic metabolism.

  • weight loss: Even heavy weight loss can indicate the ketosis metabolism. During the transition phase, however, the weight loss usually results mainly from the increased elimination of water.
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Possible benefits of the ketogenic diet

Julia Tulipan, biologist, self-employed nutritionist and expert on low-carbohydrate diets cites possible advantages:

  • Improving insulin sensitivity, i.e. how sensitive the body is to the hormone Insulin reacted. Controls insulin sensitivity muscle building and fat burning and is of great importance for general health.

  • Reduction of inflammation in the body, as ketone bodies promote apoptosis – natural cell death. It is important for breaking down defective cells or cell components.

  • Reduction of free radicals that can damage cells, DNA and arteries. Free radicals are created as by-products of converting food into energy. Since less oxygen is involved in the use of fat for energy production, there are fewer free radicals in the ketogenic metabolism.

  • In many cases, an increase and stabilization of physical and mental performance can be achieved, which, for example, reduces performance slumps in the afternoon.

  • A natural regulation of satiety and hunger occurs, what cravings prevents.

  • Great weight loss on the ketogenic diet. Also a meta-analysis1 Several studies published in the British Journal of Nutrition in 2013 showed that people on a ketogenic diet can achieve great success in losing weight over the long term.

Possible downsides of the ketogenic meal plan

However, many people who have tried the strict diet plan also notice disadvantages:

  • Physical discomfort, also known as the keto flu, is possible during the transition period. This includes mental and physical performance declines, such as severe ones fatigue, exhaustion, lack of energy, a reduced energy level and difficulty concentrating. also insomnia, stomach pain, nauseaconstipation (constipation) and diarrhea (Diarrhea) can occur. In order to help the body with the metabolic change, it makes sense to increase” title=”Electrolytes: tasks and symptoms of electrolyte deficiency”…

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