Social media is brimming with before and after pictures of successful keto devotees who have managed to achieve remarkable body transformations in a short amount of time using the ketogenic diet.
Nutritionist and FIT editor Elina Fütterer explains what it’s all about and answers in the Video six key questions about ketogenic nutrition.
Because as effective as the diet can be when it comes to losing weight, it not only requires profound background knowledge, but also precise planning and a lot of discipline in order to be able to unfold its full effect in the end.
1. What Are the Benefits of the Keto Diet?
This state is called ketosis. In the first place, this is of course advantageous in that the body loses fat quickly.
By on the supply of carbohydrates and so that glucose is avoided as far as possible, the blood sugar level also remains constant.
This can manifest itself in better concentration, fewer attacks of tiredness and in the absence of food cravings.
However, it can take up to five days to reach this state.
The body adapts to these, which can feel uncomfortable at first: exhaustion, digestive problems and nausea are not uncommon during this time.
However, if you hold out until the onset of ketosis, many keto adherents report that they suddenly felt much more energetic and active when they did.
2. How are the macros distributed?
Macronutrients, or “macros” for short, are understood to mean the three nutrient groups carbohydrates, proteins and fats.
In a normal, healthy diet, carbohydrates should make up about 50 percent, fats 30 percent, and protein 20 percent.
This distribution is different on the keto diet. To get into ketosis, 65 percent fat, 30 percent protein and only 5 percent carbohydrates are used per day. That corresponds to just 20 to 30 grams of carbohydrates a day!
In order to be able to control and comply with this, you can hardly avoid cooking yourself and freshly.
3. Which foods are prohibited?
In principle, no foods are directly forbidden, because at the end of the day it is all about the total amount of carbohydrates, fats and proteins.
However, there are foods such as sugar, white flour products or alcohol which, in small amounts, exhaust the daily intake fairly quickly and are therefore better avoided.
Since fat makes up the majority of the ketogenic diet, it’s also important to be careful about what fats you’re eating.
One Transfette should be avoided, as well as unfavorable omega-3 and omega-6 fatty acid compounds, such as those found in sunflower oil, for example.
Healthy fats, on the other hand, can be found, for example, in linseed oil, chia and hemp seeds and also in nuts. With the latter, however, you have to keep an eye on the amount: Cashew nuts in particular, for example, also contain a lot of carbohydrates at the same time.
4. Which protein sources are best?
Meat, fish and vegetable protein sources are permitted as protein sources.
Vegetarians and vegans can switch to lupine, soy and legumes, for example. With legumes, however, you have to be careful not to consume too many carbohydrates.
Chickpeas and beans, for example, are great sources of protein, but can also quickly exhaust the 5 percent hurdle.
You are safer with vegetables such as spinach and pumpkin or mushrooms.
5. What are the disadvantages of this diet?
There’s just no getting around tracking on the keto diet. For example, with the help of apps, you really have to record everything you eat during the day and you will still be surprised how quickly you have already consumed 20-30 grams of carbohydrates.
Especially going to restaurants and eating in social circles can quickly become a challenge because you quickly lose control over your own food.
At the same time is a Cheat Day not really inside. Because one immediately means that you fall out of the hard-earned state of ketosis.
“If you the Keto Diets want to do, then be prepared for the fact that it will be exhausting”, summarizes…