Olives with bacon, coffee with butter, peanut butter cups or mascarpone and Avocadoas far as the eye can see – if you eat keto, you shouldn’t be afraid of dietary fats.
The good news: you don’t have to. Because the extreme form of Low carb diet programs the body to obtain energy from its own fat reserves.
However, until the body switches to the fat burner mode, ketosis, a few uncomfortable detox days pass. Afterwards, more energy, hardly any hunger and faster weight loss lure you.
In this article, you’ll learn how the keto diet works, what the pros and cons are, and what foods you should focus on.
What is the ketogenic diet?
The ketogenic diet is practically a very strict version of the low-carb diet. With a normal diet, the body uses the supplied carbohydrates as energy suppliers.
On the keto diet, on the other hand, the body is switched to fat metabolism.
The goal of the ketogenic diet: ketosis
In order to maintain blood sugar levels and energy supply, the body normally constantly metabolizes carbohydrates into glucose.
If the body is no longer fed carbohydrates, the body converts its own fat stores in the liver into so-called ketones (or ketone bodies).
The organism is in a state of fasting and is forced to to break down fat.
Ketogenic diet for the treatment of epilepsy
Again and again there are controversial discussions about the high-fat diet. For conditions like epilepsy and Alzheimer’s, cutting out carbohydrates has been shown to benefit.
Especially at on children suffering from epilepsywho failed drug therapy, a low-carbohydrate diet reduced both the number and severity of seizures.
Although the pathophysiological background has not yet been clarified, scientists suspect the following hypothesis: Hypoglycaemia in the brain, which causes seizures, occurs less frequently with a low-carbohydrate diet.
Book: The Keto Compass – current knowledge about the ketogenic diet
This is how the ketogenic diet works
“Fight fat with fat” is the motto of all keto supporters. The proportion of carbohydrates in the diet is radically reduced – the proportion of fat, on the other hand, is significantly increased.
The ketogenic diet is different: carbohydrates make up only 5 percent, protein 20 percent – and fat a full 75 percent.
The body is thus trained to convert so-called ketone bodies for energy production, which then serve as “replacement glucose”.
5 percent carbohydrates – that’s pretty little. To be more precise: very little. However, the amount cannot be generalized as it varies from person to person.
It is recommended to consume no more than 20-30 grams of carbohydrates when starting a ketogenic diet in order to get into a ketogenic metabolism.
For young, athletic people with a good metabolism, this limit can also be 50 grams a day.
You not only have to pay close attention to the amount of carbohydrates, but also to the amount of protein that you consume throughout the day.
If you eat too much protein, the amino acids it contains are converted to glucose, which in turn inhibits the formation of ketone bodies.
This is how you check whether you are in ketogenic metabolism
Whether the body is in the ketogenic metabolism can be checked using various methods:
- blood test
About the one ketone meter the level of ketone bodies in the blood can be measured. It works similar to a blood sugar test.
This method is very accurate, but after a while it also costs money because the measuring device and the measuring strips are expensive.
- urine sample
Ketone bodies can also be detected in the urine. With the help of so-called Ketostix It is easy to determine when the body is producing ketones. However, the method is somewhat less accurate than the blood test.
- breath test
With a Respiratory Equipment the level of acetone (a ketone body that the body cannot process and expels through the air we breathe) in the breath can be measured.
Alternative: breathe into your cupped hands and smell your own breath. When you’re in ketosis, it smells…