Have you heard of the ketogenic diet? When your body goes into ketosis, fat burning is boosted. You can read more benefits and which foods you should eat here.
Ketosis: A keto or ketogenic diet is a low-carbohydrate, low-protein, and high-fat diet that can help you burn body fat more effectively. The nutritional form effect many health benefits for weight loss, your well-being and your performance.
Ketogenic Diet / Ketosis: What Is It?
The ketogenic diet is a diet that is low in carbohydrates and high in fats.
The keto diet is about a drastic one Reduce the intake of carbohydrates, which should be replaced by a high-fat and protein-rich diet. The reduced carbohydrate intake brings the body into a metabolic state called ketosis.
The name comes from Ketonbody geNecessary, as ketone bodies are formed during this diet. The body gets its energy source from fatty acids.
Measuring ketosis - how does it work?
For the Measurement of ketosis There are three methods: Here's how you can Measure ketone bodies in urine, blood and breath.
You can easily buy test strips for measuring in urine at the pharmacy, but the results are a little inaccurate. From 0,5 mmol / L, your body is in a slight ketosis. However, the measurement in the blood is most accurate.
Ketosis Decrease Per Week: What Happens In The Body With The Ketogenic Diet
When you get into the metabolic state of ketosis in your ketogenic diet, your body uses it Fat and ketone bodies instead of carbohydrates for energy. If you now consume fewer carbohydrates on the keto diet, your metabolism is looking for a new source of energy.
Ketones or ketone bodies are water-soluble, which is why they are easily transported through the blood. They are absorbed into the brain via the blood-brain barrier and provide you with energy. They are also formed by burning fat in the body and are basically the fuel for your metabolism.1, 2
This change occurs when the glycogen stores in the muscles and liver are broken down. Then when the glycogen is used up, the blood sugar level and the insulin level drop. Glucagon, a hormone that promotes fat loss is now rising.
As an alternative source of energy, your body now uses the fat it has been fed and the fat reserves. It burns these very efficiently because no glycogen is available.3, 4 This metabolic state is called ketosis.
Benefits of the keto diet and ketosis
The ketogenic diet was originally developed to treat neurological disorders such as epilepsy. Further investigations However, this diet has shown that there are many other beneficial effects on healthsuch as heart disease, as risk factors (body fat, HDL cholesterol levels, blood pressure and blood sugar) have been improved.6, 7
In addition, researchers were able to show with their study results that symptoms of Alzheimer's could be reduced and the progression of it was also slowed down. A ketogenic diet can also have positive effects on acne due to low insulin levels, less sugar, or foods that have been processed.8
Lose Weight Thanks to Ketosis: When Does Ketosis Start?
You can do a lot on a ketogenic diet lose weight efficiently. Many studies have concluded that the keto diet is way ahead of a low-fat diet.9, 10, 11, 12 Because the ketogenic diet is very filling, you don't have to go hungry as with many other diets.
One study found that subjects on a ketogenic diet lost roughly double the weight than those on a low-fat, low-calorie diet. Triglyceride and HDL cholesterol levels have also improved.13
Ketosis and diabetes - is that possible?
Diabetes is characterized by an altered metabolism, high blood sugar and impaired insulin function. A ketogenic diet can help diabetics lose excess fat, which is associated, for example, with type 2 diabetes, prediabetes or the metabolic syndrome.
In one study, researchers found that the ketogenic diet was the Insulin sensitivity improved by 75 percent.14 Another study found that 7 out of 21 subjects with type 2 diabetes were able to stop their medication.15
Also, another study found that those on the keto diet lost around 11 kg. The group that ate more carbohydrates lost 6,9 kg. In terms of weight and type 2 diabetes, this aspect can be an important benefit for those affected.16
What is a keto diet: how does the ketogenic diet and ketosis work?
With the general form of the ketogenic diet, you use as a rule of thumb 75% fat, 20% protein and 5% carbohydrates to you. 17
An important part is vegetables, especially green vegetables as they contain hardly any carbohydrates and you can eat a lot of it. Proteins are ideal from animal sources.
If you follow a vegetarian diet, it is best to always use full-fat dairy products, as light products often contain a lot of carbohydrates. You should always pay attention to this value in a ketogenic diet.
It is best if you get your carbohydrates from vegetables so that you do not reach your maximum value so quickly. Also If you have fruit, you should prefer berries. Our hack in the morning and popular keto food: the Bulletproof coffee!
You should avoid these foods on a ketogenic diet:
- Sugary foods
- Grain crop
- root vegetable
- unhealthy fats
Here's what you can eat on the ketogenic diet:
- fatty fish
- unprocessed cheese
- healthy oils
Yes, we know that. We all get hungry for a snack. These may very well be on your nutrition plan. The best to do this are of course healthy snacks. You can use these snacks during the ketogenic diet.
Snacks while on the ketogenic diet:
- a handful of nuts or seeds
- dark chocolate chips
- low-carbohydrate milkshake with almond milk, cocoa powder and nut butter
- Yogurt with cocoa powder
- Berries and cream
- smaller portions of leftover meals
- unser Bulletproof coffee
Have you ever heard of the Paleo diet belongs? This form of nutrition is the Stone Age diet. You can find out more about this in our blog post.
Side effects of ketosis: is a ketogenic diet harmful?
At the start a ketogenic diet can occur during the transition period too some side effects come because your Body has to adapt first. This can lead to what is known as the keto flu.
With the keto flu, these signs can occur:
- little energy
- concentration problems
- increased feeling of hunger
- sleep disorders
That's why it is advisable that you first go on a low-carbohydrate dietto your Slowly get your body used to burning more fatinstead of completely cutting out the carbohydrates all at once.
A The ketogenic diet can also alter the balance of minerals in the body. Therefore, it can be helpful to add extra salt to your meal or to take supplements with minerals.
What is keto: Do not confuse ketosis with ketoacidosis
A right similar term Compared to ketosis, that is Ketoacidosis. However, this is a completely different metabolic statethat has nothing to do with ketosis. Accordingly, you don't need to worry about getting ketoacidosis if you want to try the keto diet.
Ketoacidosis can and is one in diabetes Disease resulting from high levels of ketones and long-term insulin deficiency. This combination can acidify the blood, which can lead to a change in the normal function of internal organs such as the liver and kidneys.
Do you know the typical nutritional or supplement myths? We took a closer look at some of them and clarified which statements are just hot air.
The ketogenic diet can lead to many health benefits by the keto diet Increases insulin sensitivity and the Stimulates fat burning. This is how people can benefit from weight loss.
In addition, the ketogenic diet can be important for people with type 2 diabetes or prediabetes. If you are affected, you can consult your doctor about the diet.
You reach the metabolic state of ketosis when the glycogen stores in the muscles and liver are used up and the blood sugar and insulin levels drop, glucagon increases. Instead of getting energy from carbohydrates, your body uses fatty acids for this.
If you want to try changing your diet, you should avoid foods high in carbohydrates, such as cereals, sugar, legumes, rice, candies, and juices. In contrast, you can boldly eat meat, fish, eggs, butter, nuts and vegetables that are low in carbohydrates.
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