The ketogenic diet is considered by many to be a miracle diet to lose weight fast. But what makes this extreme diet and what advantages and disadvantages does it bring?
A ketogenic diet is a form of low carb diet. It is characterized by an extremely low carbohydrate and very high-fat diet. Due to the lack of carbohydrates, the metabolism changes and gets into the so-called "ketosis".
Normally, the body gains energy from the dietary carbohydrates - so it depends on carbohydrate intake. If these carbohydrates are lacking as an energy source, the body needs to help elsewhere.
In the liver, fats are then converted into so-called ketone bodies, which are used instead of carbohydrates to generate energy and, for example, maintain the brain's capacity. This state of energy production is called "ketosis" and is the principle on which the ketogenic diet is based.
A ketogenic diet is understood to mean a very low-carbohydrate, but high-fat diet, which results in a change in the energy metabolism in the body. In the classic ketogenic diet, a maximum of four percent carbohydrates or about 20 grams per day are allowed. By comparison, it is usually recommended for adults to use carbohydrates to cover about 50 percent of their total daily energy needs. Furthermore, the ketogenic diet allows about six to eight percent protein and just under 90 percent fat.
Pasta, bread, rice, potatoes and sugar are taboo. For this fat fish, meat, sausage, eggs and low-carbohydrate vegetables such as zucchini, cucumber and broccoli are served on the plate. Because of the high fructose content, fruit is very rare and in small quantities on the menu.
In addition, warnings against cosmetic problems. A very protein- or meat-heavy diet should permanently cause bad breath and can burden the digestive tract. Above all, strength athletes who procure their protein needs (with the aim of building muscle) from large quantities of meat risk through this diet an increase in uric acid levels in the blood and thus a higher probability of gout, as diploma sports scientist and personal coach Felix clamp on FITBOOK demand approved. In addition, (red) meat acidifying, so too much of it could lead to acidity of the body. The result, in addition to bad breath: "decreased performance, blemishes and pimples," said clamp. It is therefore all the more important to occasionally put vegetables on the menu as it forms bases and also counteracts hyperacidity with the help of its contained minerals.
The word "diet" already implies it: This diet can help you lose weight. Some studies even showed that the ketogenic diet is far more effective than the low-fat diet. In addition, no calories need to be counted on this diet.
Research found that people who ate ketogens lost more than twice their weight and body fat than those on a low-calorie, low-calorie diet.
The ketogenic diet, according to studies, is more effective than low-fat diets because it relies on increased protein intake. This has already shown beneficial effects in many studies. Lower blood sugar levels and improved insulin sensitivity also play a role in the success of the ketogenic diet.
The ketogenic diet is a form of low carb and is based on a high fat and low carbohydrate diet. Due to the lack of carbohydrates the body burns more fat as an energy supplier.
Carbohydrate-containing foods such as cereal products, legumes, sugar, fruit or ready meals fall away, but the diet then consists mainly of a lot of fish and meat, dairy products, eggs, nuts and low-carbohydrate vegetables.
The ketogenic diet has been shown to help reduce weight. The type of diet is also beneficial for type 2 diabetes patients as it can reduce insulin resistance and reduce obesity. Even with other diseases, the extreme diet is effective.
Persistent side effects of the ketogenic diet are unknown. During the starting phase, you may experience indigestion, headaches, lethargy or sleeping problems. However, the severe restriction of food may reduce the quality of life.
To counteract muscle breakdown enough proteins - about 35 percent of the energy requirement - should be eaten. Weight lifting also helps by building muscle mass. Carbs should be eaten every now and then to boost your metabolism.