Normally, the body gets energy from sugar, i.e. carbohydrates. The keto diet triggers a lack of carbohydrates in the body change in metabolism
out, the so-called state of “ketosis”. This is also called “fat metabolism”. In the liver, the fats are then converted into ketone bodies, which are used in place of carbohydrates for energy.
The ketogenic diet
In short: lots of fat, some protein and (almost) no carbs. If you feed the body more high-quality fats and at the same time fewer carbohydrates, he draws the energy from the fat
and not, as usual, from the carbohydrates. This is to reduce excess fat without losing muscle mass.
A properly implemented ketogenic diet is said to be tremendous help with weight loss.
This is especially true in relation to Movement.
What are ketone bodies?
The low carb intake keeps the insulin level very low. The fat cells release fatty acids more quickly, which the body then converts into ketone bodies in the liver. When the body breaks them down, energy is generated.
This is how the keto diet works
The “kick start” to the ketogenic diet is initially 24 hours fasted, after that, it is best to avoid carbohydrates completely for the first 5 days. Eat for the remainder of the diet maximum 50 grams per day.
These should be divided between the respective meals, for example 20 grams for breakfast, 20 for lunch and 10 in the evening.
In order for ketosis, i.e. the change in metabolism, to start at all, everyone must first Carbohydrate reserves depleted
will. That’s what happens when you don’t re-energize your body for 24 hours – hence the fasting at the beginning. As soon as he notices that there are no more carbs to follow, the begins Transition to ketosis.
How long it takes to get used to the “new” metabolic situation is often very individual. You can count on about 5 days, which is why it is recommended not to eat any carbohydrates during this time.
In the transition period because of the carb deficiency
Symptoms also appear as Keto flu or keto flu
be designated. After all, the body is not used to such low blood sugar levels. You can get headaches and feel weak and lacking energy until you have finally formed enough enzymes to be able to use fat cells as an energy source.
Drink a lot and give your body the rest it needs. Yoga or walks in the fresh air can help make you feel better. It is better to postpone strenuous workouts until later.
how to eat The right composition of macronutrients
The optimal distribution of macronutrients during the keto diet is as follows: 60-70% fat, 20-30% protein and 5-10% carbohydrates. That means a maximum of 50 grams of carbs per day. If there are more, the body “falls” out of ketosis.
That means you have to be consistent!
Unlike many other weight loss diets, it is essential with keto not to consume “too” much protein. Too much protein—like carbs—raises blood sugar levels, which would hinder ketosis.
Keto Diet: You Can Eat These Foods
Eating too little
or even go hungry during the ketogenic diet under no circumstance.
Too high a calorie deficit would at most slow down the metabolism. Rather, it’s about choosing the “right” foods to get into ketosis. Particularly green vegetables
is so low in carbs that you can eat large amounts without affecting ketosis.
At the beginning it is recommended to avoid dairy products as well, as they contain sugar due to lactose. Tipp:
When shopping, always check the list of ingredients and the nutrient composition of the food.
Medium-chain fatty acids (e.g. pure MCT oil or coconut oil) are often referred to as keto boosters because they are used directly by the liver. Many people therefore start in the morning with the so-called “Bulletproof Coffee”
in the day: black coffee with 1 spoon of butter and 1 spoon of coconut oil.
- Healthy Fats:
Fish, Avocado, Cheese, Nuts, Meat, Olive Oil, Coconut Oil, MCT Oil
fish, meat, eggs
- Unsweetened dairy products:
Greek yogurt, butter, clarified butter
- Low Carb Fruit:
Papaya, blueberries, strawberries, raspberries
- Low Carb Vegetables:
Salad, rocket, various types of cabbage (for…