Keto Diet: This is how the No Carb Diet works
What is the keto diet?
Keto stands for ketogenic nutrition? or simply said: the Increase of low carb, But if carbohydrates are only reduced in the latter, they are virtually forbidden in the ketogenic diet. If the body does not receive carbohydrates, the liver uses fat and forms a glucose substitute called "ketones". or? ketone body? - hence the term keto diet. The permitted foods during this diet are very different from the food we know: not only bread, pasta, sugar and potatoes are taboo, but also many fruits and vegetables, legumes and milk.
What brings ketogenic nutrition?
Corresponding Internet forums say that you can lose enormous weight with keto and optimize your metabolism. The latter is especially interesting for endurance athletes because fats are available as an unlimited energy source.
What is the keto diet about?
From Low Carb we know that carbohydrates raise blood sugar levels, causing insulin to be released. Too much insulin in the blood prevents fat loss. So, if you eat less sugar and high-starch foods, the body uses fats as its energy source, and the pounds dwindle.
The keto diet, however, is about more than a little fat loss in between. "You completely change the metabolism - from a sugar to a major fat utilization"says nutritionist Ulrike Gonder. "It's like running your heating with a completely different fuel."
How does the body react?
The conversion is enormous for the body. The side effects in the first days may know some of the fasting: dizziness, bad breath, headache, constipation. For this, Keto fans euphoric, you feel after a while much more concentrated, fitter and more powerful.
Is the keto diet healthy?
From a health point of view there is no objection to omitting carbohydrates for a while - especially people who exercise little and are overweight can get their metabolism back under control. And: Carbohydrates are not essential nutrientsthat the body absolutely needs.
In order to keep the brain, which needs carbohydrates to work, running, the body helps with an emergency program: It forms in the liver from fats so-called ketones, "They are smaller than fats and water-soluble, so they can easily enter the brain via the bloodstream and supply it," says Gonder. In medicine, this mechanism has been used for a long time.
What are the benefits of a ketogenic diet?
For almost 100 years, children with epilepsy have been prescribed a ketogenic diet if medication is not effective. "This is excellently studied and internationally recognized," says epilepsy researcher and pediatrician Jörg Klepper from Aschaffenburg Hospital. And not only in epilepsy, this diet could have advantages.
In fact, it seems that the brain, in particular, benefits from it. "Ketones protect the nerve cells in the brain, so they can better fight disease"says Klepper. Therefore, they are so interesting for the treatment of Alzheimer's, Parkinson's or multiple sclerosis - diseases in which, for various reasons, the cell depletion can be slowed down by ketones. Ketones also have an anti-inflammatory effect, which could also play a role in cancer.
Are there any disadvantages?
Critics complain that there are no studies on long-term use. "Nevertheless, the ketogenic diet is tried and tested in practice," says Markus Bock, a doctor at the Berlin Charité, "because the organism has been set for long ketogenic phases for millions of yearsbecause high-starch foods were always scarce in the past. "Only now are they omnipresent, especially the sugar, which doctors blame for typical problems of our time, such as diabetes and obesity.
And how do you feed yourself ketogen?
In any case, you should go with it be accompanied by a doctorespecially if there are pre-existing conditions. Experts recommend, at least three, better four weeks to hold outto make it work. However, staying consistent is not easy, because many foods are taboo. As a rule of thumb for the right distribution you can remember: more fat than protein, more protein than carbohydrates.
Depending on the type are maximum per day 20 to 50 grams of carbs allowed, which is really little. A medium-sized apple is already on 16, 100 grams of peas per 10 grams, 100 milliliters of milk to 4.8 grams.The food is not just Eggs, fat cheese and meat. In addition, to get all the vitamins and minerals, too Fish, nuts, avocados and mushrooms important. And of course a lot of vegetables - but only weaker as Salads, cucumbers, zucchini, broccoli or cauliflower.
That's never enough!
According to nutritionist Ulrike Gonder, the worry of not getting full is unfounded: "Fat and protein saturate very well, if you do it right, you're not hungry." However, you need a lot of knowledge and above all: cooking skills.
For an easier start we recommend our low carb recipes in advance! Already in the middle of it? Then try our delicious avocado recipes!
