Low carb: ketogenic diet: What is behind the health trend?
The ketogenic diet, also known as “keto”, is one of the nutrition trends of recent years. You can find out what that is and how to carry it out here.
What is a ketogenic diet?
If you’ve ever heard of the Low carb diet have heard, then the ketogenic diet is explained quite quickly. The ketogenic diet – also known as “keto” for short – is an extremely strict form of low-carb nutrition. Very few carbohydrates are consumed here.
With a normal diet, without restricting the macronutrients, the body gets the energy it needs primarily from the carbohydrates consumed. With the ketogenic diet, on the other hand, the body switches to fat metabolism and uses fat as the primary source of energy fat reserves.
Ketogenic Diet: Ketosis is the goal
In the body, carbohydrates are normally metabolized into glucose, because this is where the organism gets its energy from. However, if you do without carbohydrates or only eat a very small amount, the body falls back on other energy sources.
In order for this to succeed, fat is converted into so-called ketone bodies in the liver, which now take over the task of glucose – they are now the energy suppliers. This state is called ketosis. In this fasting state, the fat reserves in particular are broken down and metabolized into ketones.
This is how the ketogenic diet works
Many diets encourage consumers to reduce the amount of fat in their diet. On the ketogenic diet, you do the exact opposite. Because carbohydrates are almost completely eliminated from the diet and the fat content is increased.
Die German Society for Nutrition recommends a diet with the following macronutrient distribution: 50 percent carbohydrates, 30 percent fat and 20 percent protein.
The distribution of the macronutrients looks very different in the ketogenic diet: 75 percent fat, 20 percent protein and 5 percent carbohydrates. The high consumption of fat means that the body is trained to obtain its energy primarily from its own fat reserves.
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Of course, 5 percent carbs sounds like very little, and it is, but the amount varies from person to person. To get started, 20-30 grams of carbohydrates per day is recommended state of ketosis to reach.
Anyone who is young and sporty and has a good one metabolism who is also allowed to eat 50 grams of carbohydrates a day and also maintains the ketosis state.
However, you must not only pay attention to your daily fat consumption, you must also keep an eye on your protein intake. When you eat too much protein, the body converts the amino acids it contains into glucose. This limits the formation of ketones and the state of ketosis is exited.
Ketogenic Diet: These foods are allowed and these are forbidden
In principle, you can eat any food on the ketogenic diet as long as you comply with the distribution of macronutrients.
These foods are allowed:
- fat fish
- Low-carb fruits like raspberries, blueberries, and lemons
- olive oil, coconut oil
- soy products
Foods to avoid:
- fruit juices
- carbohydrate-rich fruits such as apples, bananas or plums
These are the pros and cons of the keto diet
Benefit of the Keto Diet:
- Due to the very low consumption of carbohydrates, you automatically consume less sugar. This can change your blood glucose levels to enhance.
- The stamina can be increased if you do everything healthy fats eat from nuts and fish.
- The ketogenic diet is also good for losing weight. In order for this to succeed, the same applies here: Consume fewer calories than you use up.
- A ketogenic diet can reduce inflammation and thus contribute to an improved complexion.
- Once your body is in ketosis mode, you’ll probably find that you’re able to focus better. Due to the low amount of carbohydrates and the…