- Ketogenic Diet: What is the Keto Diet?
- Ketogenic nutrition: benefits and risks
In the field of low carb diets, there are many different trends and trends. One of these diets is receiving increasing attention and importance: the keto diet. Some people want to lose weight using the ketogenic diet, others are convinced that it has a generally positive effect on their health. And in medicine, the keto diet is used: It is to achieve positive effects, among others, in diabetes or neurological diseases such as Alzheimer's. But what exactly is the keto diet and what else can it do? We deliver the answers.
What is keto?
A ketogenic diet is to be understood as a form of diet in which carbohydrates and thus also sugars are almost completely dispensed with and instead are given up on one high fat food is set. Calories do not have to be counted.
The diet concept is reminiscent of the Atkins diet and other low carb diets due to the reduced or completely stopped carbohydrate intake. However, the motto of the ketogenic diet is rather No Carb than Low Carb.
The aim of the keto diet is to lose kilos due to the lack of carbohydrates and the resulting increased burning of fat. But ketogenic nutrition also plays a role in medicine - for example in the treatment of epilepsy or neurological diseases.
What causes a ketogenic diet in the body?
Through the high-fat and low-carbohydrate diet, the body is the energy metabolism. After all, the human organism actually generates its energy, especially from glucose and other carbohydrates converted into glucose. The body does not consume fat reserves until it lacks carbohydrates.
If you take in the context of the keto diet in the long term, no carbohydrates to itself and are thus used up the energy storage in the body, it lacks this glucose and he puts the metabolism on the so-called ketosis around. This is, so to say, a hunger metabolism in which the liver fatty acids in ketones or ketone bodies splits. These then provide energy as a glucose replacement to the body and especially the brain, for which glucose is the only source of energy.
How does the keto diet work?
There are different forms of the ketogenic diet. The instructions differ in particular by differing information about the fat content of the daily energy requirement.
Generally one can say that during a ketogenic diet no more than about 5 percent carbs may take. 25 to 35 percent of the daily food should be proteins or proteins and 60 to 70 percent fat. Stronger diet forms of the ketogenic diet prescribe a fat content of up to 90 percent.
For comparison: For adults, the recommendation is usually to cover around 50 percent of the energy requirement per day with carbohydrates.
Keto diet: how much fat a day?
The following example shows how much fat should be consumed in a ketogenic diet a day.
With a diet of 1,800 kilocalories (kcal) per day, 60 percent equals 1,080 kcal - so this proportion of energy should be derived from fat. One gram of fat has 9 kcal. If you divide the 1,080 kcal of fat by 9 kcal per gram of fat, you get 120 grams of fat, which should be taken daily.
What can not be eaten during a ketogenic diet?
Basically, in the ketogenic diet, carbohydrates are taboo. But fats are on the menu.
On too fruit must be omitted due to the fructose (fructose) contained. Exceptions are small portions of berries such as raspberries or blueberries.
In addition, the following foods and drinks should be avoided:
- Cereal products such as bread, pasta, rice and cereals
- Legumes such as lentils and peas
- Root and tuber vegetables such as carrots
- sugary foods such as cakes, sweets and ready meals
- Additives such as artificial colors, preservatives and sweeteners
- sugary drinks such as coke and sodas
Keto: What foods are allowed?
On the Keto food list on the other hand:
- greasy fish like salmon
- Meat, sausage and bacon
- Dairy products (full fat) such as cheese, cream and butter
- Oils like olive oil
- Nuts and seeds
- Above-ground vegetables with low carbohydrates such as zucchini, tomatoes, cucumber and broccoli
- Water and unsweetened teas
Keto diet: Which fats are recommended?
Since you feed mainly on fats in the ketogenic diet, it is advisable to go here healthy fats select and on their quality to pay attention.
For example, healthy fats are contained in virgin, cold-pressed coconut, olive or linseed oil. Avocados and nuts also contain high-quality fats.
This is what a diet plan looks like with the keto diet
Below is an example diet plan for a week. It can be adapted according to personal taste. However, not more than 30 to 50 grams of carbs should be consumed daily.
|1||peppers stuffed with cheese and eggs||Pork chops with green beans||Chicken curry with coconut milk|
|2||Coconut milk chia pudding with walnuts||Meatballs with mushrooms, avocado, cheese and salad||Baked cheese|
|3||Omelette with for example mushrooms, tomatoes, cheese||Steak with cauliflower, herbs and avocado||Shrimp with spinach and zucchini|
|4||Eggs with bacon||Arugula salad with avocado, blue cheese and chicken||White cabbage with pulled pork|
|5||Greek yogurt with blueberries and flaxseed||Hunter's schnitzel with kohlrabi fried potatoes||Caesar salad with turkey breast strips in a parmesan basket|
|6||Scrambled eggs with gouda and pesto||Sauerkraut with smoked pork||Salmon with spinach and gorgonzola|
|7||Blueberry Coconut porridge||Chicken thighs with feta cheese gratinated tomatoes||Tuna salad with celery|
How long does a ketogenic diet last?
Usually it needs five to seven days, until the organism has changed its metabolism and the state of ketosis is reached. In theory, you can then feed ketogenic as long as you like. For many, the goal and thus the end of the diet is achieved when the desired weight is on the scale.
In addition, if you want to run the keto diet for a longer period of time, you should definitely eat as varied as possible so as not to take on the health-endangering risk of a lack of nutrient supply.
How do you end a keto diet?
If you have been feeding ketogenically for a long time, the condition of the ketosis should be stopped slowly and step by step. It is advisable to increase the amount of carbohydrates by about five grams every other day until the age and weight equivalent "normal" recommended dose is reached. At the same time, the fat and protein intake must be adjusted.
This "slimming" of the diet has the purpose that the metabolism can slowly switch back and a JoJo effect is avoided.
It does not have to be hungry: keto recipes
If you think you have to go hungry during a ketogenic diet or if you are not fed on carbohydrate food, you are wrong. Because high-fat food is very well-saturated and the focus of the diet is less on counting calories, but rather on the renunciation of carbohydrates.
There are numerous and varied recipes for the ketogenic diet - including vegetarian and vegan. For the start of the day can one Keto Breakfast For example, from a delicious omelette or scrambled eggs, Greek yogurt with berries or avocado bacon coat exist. Also for Keto-cake There are various recipe variants - as well as for ketogenic grilling.
Recipe for a keto bread
If your cheese bread is sacred in the morning, you do not have to do without it during a keto diet. Because with this recipe you can simply bake keto bread yourself.
Ingredients for a keto-hut bread:
- 5 eggs
- 100 grams of ground almonds
- 50 grams of ground psyllium husks
- 50 grams of sunflower seeds
- 50 grams of chia seeds
- 50 grams of flaxseed flour
- 20 grams of flaxseed meal
- 20 grams of coconut flour
- 200 grams of cottage cheese
- 1 packet of baking soda
- 1 teaspoon salt
- 2 tablespoons of vinegar
Preparation: Mix the dry ingredients well, then add the moist ones. Now form a body and insert a slot in the middle, so that the bread can rise better in the oven later.
Let the bread swell for at least two hours, then bake in the oven at 180 degrees circulating air for about an hour.
Tip: For an original and rustic look you can roll the bread in potato fibers before baking. It also gets really crispy. Potato fibers hardly contain any more carbohydrates because they have been deprived of their strength.
Keto pills and drinks
To get into the state of ketosis faster, some people take ketogenic supplements such as Revolyn Keto Burn® or Ultra Keto Slim® as well as keto drinks.
However, their effectiveness is not scientifically proven and the preparations may be questionable from a health point of view. Therefore one should rather keep away from such means.
But even a ketogenic diet is associated with risks. The side effects that can occur with the keto diet and when keto can be of medical benefit can be found on the following page.