WeakeningKetogenic Diet

Ketogenic Diet – What is it?

A Diet – What is it? 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 capacity of the brain. This state of energy production is called “ketosis” and is the principle on which the is based.

NOTE

The ketogenic diet is a form of low-carbohydrate diet based on a high-fat and extremely low carbohydrate food intake. Due to the lack of carbohydrates the body burns more fat as an energy supplier.

What does a ketogenic diet look like?

During a ketogenic diet, energy needs should be met as follows:

Carbohydrates: 5 percent

Proteins: 35 percent

Fat: 60 percent

Which foods are prohibited?

If you want to eat a ketogenic diet, carbohydrate-containing foods are the first taboo. Therefore, in the ketogenic diet, the following foods are rarely or not on the menu:

Cereals: pasta, rice, cereals, …

Legumes: chickpeas, peas, beans, lentils, …

Tubers / root vegetables: potatoes, carrots, parsnips, …

Sugary: sweets, soft drinks and sugary fruit juice drinks, cakes, …

Fruit: All fruits, exceptions are small portions of z. B. berries

Unhealthy fats: industrially processed vegetable oil, mayonnaise, …

Ready meals & spice mixtures: often contain a lot of sugar

Sugar-free diet products: They often contain sugar alcohols that can counteract ketosis.

alcohol

low fat diet products

NOTE

During a ketogenic diet, carbohydrate foods such as cereals, legumes, sugar, fruit.

Which foods are allowed?

The list of prohibited foods is long – so what’s left? Above all, it is important that fatty foods and protein are integrated into the diet. This should often end up on the plate:

Meat: red meat, steak, ham, bacon, chicken and turkey

Oily fish: salmon, trout, tuna, mackerel

Dairy products: butter, cream, cheese (cheddar, goat, cream cheese, mozzarella)

eggs

Nuts & seeds: walnuts, almonds, pumpkin seeds, flax seeds, chia seeds

(carbohydrate-poor) vegetables: especially green vegetables, tomatoes, onions and avocado

healthy oils: virgin olive oil, coconut oil and avocado oil

Spices: salt, pepper, herbs

NOTE

A ketogenic diet consists mainly of a lot of fish and meat, dairy products, eggs, nuts and low carbohydrate vegetables.

What are the benefits of a ketogenic diet?

Such an extreme renunciation should not be in vain. So what is the background of this diet? Here are the benefits of this diet.

Losing weight with the ketogenic diet

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 as 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.

Ketogenic diet in diabetes

This disease, also known as diabetes mellitus, exists primarily in two forms: Type 1 diabetes is an autoimmune disease in which the immune system is directed against the insulin-producing cells of the pancreas. So the body can no longer use absorbed sugar. In type 2 diabetes, cells become insensitive to insulin. Due to this insulin resistance, the blood sugar level rises.

Especially with type 2 diabetes, a ketogenic diet was shown to be effective: insulin resistance could be reduced by 75 percent and the increased fat burning had a positive effect on the weight of the patients – overweight is one of the causes of type 2 diabetes.

In one study, seven out of 21 type 2 diabetes patients even waived any medication if they followed a ketogenic diet.

Also in a comparative study, the ketogenic diet for diabetic patients proved itself: The ketogenic test group lost 11.1 kilograms, while the group that ate more carbohydrates lost only 6.9 kilograms.

Especially in relation to obesity in type 2 diabetes, this is crucial. Again, 95.2 percent of ketogenic testers were able to do without medication, but only 62 percent of the carbohydrate group (11, 12).

Other health benefits

For a long time, the ketogenic diet has been recommended for children with epilepsy or Alzheimer’s disease. Alzheimer’s disease is also based on insulin resistance in the brain: the blood sugar can not be absorbed by the cells in the brain.

The ketone bodies produced by a ketogenic diet may possibly serve as a replacement for the energy deficit. Although damaged brain cells can not be regenerated, weakened cells could be strengthened.

And in other diseases, the ketogenic diet was shown to be effective in studies. Before a ketogenic diet is started for medical reasons, it is important to consult with a doctor.

Heart disease: The ketogenic diet lowers body fat, blood pressure and blood sugar and improves HDL cholesterol levels.

Acne: low insulin levels and low sugar or industrially processed foods have a positive effect on the appearance of the skin.

Cancer: In some studies, a ketogenic diet slowed tumor growth. This is because many cancer cells mainly extract energy from sugar, but hardly use fats and fatty acids. However, this is only a supportive measure and should not be used as a substitute for medical therapy (16, 17).

NOTE

The ketogenic diet has been shown to help reduce weight. Also for type 2 diabetes patients, the diet is conducive.

Disadvantages of a ketogenic diet

So far, no specific side effects of the ketogenic diet have been identified. Some of the following symptoms may occur in the transition phase: sluggishness, increased hunger, sleep problems, headache, nausea and digestive problems. These complaints are usually over after a few days.

To avoid this, a gentle start can be chosen and started with a normal low carb diet. You should also make sure that you eat until you are full. A targeted restriction of calorie intake is not necessary because the body is automatically burned by the ketosis fat and protein.

Since many are still looking for the miracle cure to get slim as quickly as possible, the question arises here too: How fast can you lose weight with the ketogenic diet?

Food coach and fitness trainer Kirsten Sellmer says: “The slogan for losing weight is: Slow but durable, if you reduce your weight in a short time, as many diets and weight loss programs promise, you will lose most of your water – and a small one Calorie intake also takes some muscle mass, but the energy from the fat stores is rarely used, and when you return to your original diet, the yo-yo effect is programmed and the fat deposits continue to grow. ”

Ketogenic diet in diabetes

This disease, also known as diabetes mellitus, exists primarily in two forms: Type 1 diabetes is an autoimmune disease in which the immune system is directed against the insulin-producing cells of the pancreas. So the body can no longer use absorbed sugar. In type 2 diabetes, cells become insensitive to insulin. Due to this insulin resistance, the blood sugar level rises.

Especially with type 2 diabetes, a ketogenic diet was shown to be effective: insulin resistance could be reduced by 75 percent and the increased fat burning had a positive effect on the weight of the patients – overweight is one of the causes of type 2 diabetes.

In one study, seven out of 21 type 2 diabetes patients even waived any medication if they followed a ketogenic diet.

Also in a comparative study, the ketogenic diet for diabetic patients proved itself: The ketogenic test group lost 11.1 kilograms, while the group that ate more carbohydrates lost only 6.9 kilograms.

Especially in relation to obesity in type 2 diabetes, this is crucial. Again, 95.2 percent of ketogenic testers were able to do without medication, but only 62 percent of the carbohydrate group.

Other health benefits

For a long time, the ketogenic diet has been recommended for children with epilepsy or Alzheimer’s disease. Alzheimer’s disease is also based on insulin resistance in the brain: the blood sugar can not be absorbed by the cells in the brain.

The ketone bodies produced by a ketogenic diet may possibly serve as a replacement for the energy deficit. Although damaged brain cells can not be regenerated, weakened cells could be strengthened.

And in other diseases, the ketogenic diet was shown to be effective in studies. Before a ketogenic diet is started for medical reasons, it is important to consult with a doctor.

Heart disease: The ketogenic diet lowers body fat, blood pressure and blood sugar and improves HDL cholesterol levels.

Acne: low insulin levels and low sugar or industrially processed foods have a positive effect on the appearance of the skin.

Cancer: In some studies, a ketogenic diet slowed tumor growth. This is because many cancer cells mainly extract energy from sugar, but hardly use fats and fatty acids. However, this is only a supportive measure and should not be used as a substitute for medical therapy.

NOTE

The ketogenic diet has been shown to help reduce weight. Also for type 2 diabetes patients, the diet is conducive.

Disadvantages of a ketogenic diet

So far, no specific side effects of the ketogenic diet have been identified. Some of the following symptoms may occur in the transition phase: sluggishness, increased hunger, sleep problems, headache, nausea and digestive problems. These complaints are usually over after a few days.

To avoid this, a gentle start can be chosen and started with a normal low carb diet. You should also make sure that you eat until you are full. A targeted restriction of calorie intake is not necessary because the body is automatically burned by the ketosis fat and protein.

Nevertheless, a ketogenic diet should always be carried out under medical supervision: For medical reasons, the step to ketogenic diet should be done in consultation with the doctor and not independently. But even when it comes to losing weight, this should first be clarified with a doctor.

Because a high-fat diet can lead to deposits on the vessels, which in turn can increase the risk of stroke and heart attack. Uric acid production increases through a ketogenic diet, which increases the risk of gout disease. Also, the doctor should be visited regularly and checked the uric acid.

In addition, there are still insufficient studies on the ketogenic diet. Like behind every diet, the yo-yo trap lurks as soon as the diet ends. This should be remembered before starting the ketogenic diet.

Such an extreme limitation also influences the quality of life. If the ketogenic diet has a therapeutic or health background, this decision will be made with the doctor anyway. If you want to lose weight in the long term, you should consciously make that decision about the extreme change. Because even a balanced and long-term change in diet in combination with sport lead to the weight loss goal!

NOTE

Permanent side effects are unknown. Discuss with the doctor before starting. A high-fat diet can increase the risk of stroke and heart attack and gout.

Frequently Asked Questions

  1. Do you build muscle with the ketogenic diet?

Any diet can lead to muscle loss. Due to the high protein content in the ketogenic diet, however, this is minimized and by strength training, additional muscles can be built. This can be more difficult than with a normal carbohydrate-rich diet.

  1. Do I have to give up carbohydrates forever?

No. However, it should be avoided during the first two to three months, after which it can even be beneficial to consume more calories and carbohydrates from time to time. This keeps the metabolism busy. Thereafter, the ketogenic diet should be strictly followed again.

  1. How much protein do I have to eat in the ketogenic diet?

It should be enough to eat enough proteins in the ketogenic diet, but not too much. This can actually increase insulin levels and shut down ketone body formation. About 35 percent of the energy requirement should be covered by proteins.

NOTE

Counteract muscle breakdown by sufficient protein. Weight lifting also helps by building muscle mass. Carbs should be eaten every now and then to boost your metabolism.

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