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Was ist Ketose: Alles zur Wirkung, den Vorteilen und wie ketogene Ernährung funktioniert

Was ist Ketose: Alles zur Wirkung, den Vorteilen und wie ketogene Ernährung funktioniert

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.

Ketose: Eine keto- oder ketogene Diät ist eine kohlenhydratarme, proteinarme und fettreiche Diät, die Dir helfen kann, Körperfett effektiver zu verbrennen. The nutritional form effect many health benefits for weight loss, your well-being and your performance.

 

 

Ketogene Ernährung/ Ketose: Was ist das?

Bei der ketogenen Ernährung handelt es sich um eine Diät, die wenig Kohlenhydrate und viele Fette in den Vordergrund stellt.

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. Durch die verminderte Kohlenhydratzufuhr wird der Körper in einen Stoffwechselzustand gebracht, welcher als Ketose bezeichnet wird.

The name comes from Ketonbody geNecessary, as ketone bodies are formed during this diet. The body gets its energy source from fatty acids.

 

Ketose messen – wie geht das?

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.

 

 

Ketose Abnahme pro Woche: Was bei der ketogenen Ernährung im Körper passiert

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. Wenn Du bei der Keto Diät nun weniger Kohlenhydrate zu Dir nimmst, sucht sich Dein Stoffwechsel also eine neue Energiequelle.

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 and fat reserves it has supplied. He burns these very efficiently, because there is no glycogen available.3, 4  This metabolic state is called ketosis.

 

 

Vorteile Keto-Ernährung und Ketose

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

Zudem konnten Forschende mit ihren Studienergebnisse zeigen, dass Symptome von Alzheimer verringert werden konnten und auch das Fortschreiten dieser verlangsamt wurde. Durch den niedrigen Insulinspiegel, weniger Zucker oder Lebensmittel, die verarbeitet wurden, kann sich eine ketogene Ernährung auch positiv auf Akne auswirken.8

  

Dank Ketose abnehmen: Wann beginnt Ketose?

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

Ketose und Diabetes – geht das?

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 einer Studie konnten Forschende herausfinden, dass die ketogene Diät die 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

 

HIIT Training- How you can achieve a lot in a short time with the training method

Was ist eine Keto Diät: Wie funktioniert ketogene Ernährung und Ketose?

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 und Du viel davon essen kannst. Proteine sind aus tierischen Quellen ideal.

Falls Du Dich vegetarisch ernährst, solltest Du am besten immer zu vollfetten Milchprodukten greifen, da Light-Produkte häufig viele Kohlenhydrate enthalten. Auf diesen Wert solltest Du bei einer ketogenen Ernährung stets achten.

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
  • Fruits
  • legumes
  • root vegetable
  • Sauces
  • unhealthy fats
  • Alcohol

 

Here's what you can eat on the ketogenic diet:

  • Meat
  • fatty fish
  • Eggs
  • butter
  • unprocessed cheese
  • nuts
  • healthy oils
  • Avocado
  • tomatoes
  • onions
  • Paprika

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:

  • cheese
  • 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. 

 

Nebenwirkungen der Ketose: Ist eine ketogene Ernährung schädlich?

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
  • nausea
  • indigestion

That's why it is advisable that you first go on a low-carbohydrate dietto your Slowly get your body used to burning more fat, anstatt dass Du die Kohlenhydrate auf einmal komplett weglässt.

Switzerland rules out the possibility of deportation to China. It is assumed that these Tibetans come from India or Nepal, both of which countries do not recognize the UN Refugee Convention. Even worse, Nepal recently signed anextradition treaty with the communist regime in China! So, deportation to India or Nepal are not viable solutions for these Tibetan asylum seekers. ketogene Diät kann auch das Gleichgewicht von Mineralstoffen im Körper verändern. Therefore, it can be helpful to add extra salt to your meal or to take supplements with minerals.

 

 

Was ist keto: Ketose nicht mit Ketoazidose verwechseln

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.

 

Summary

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, wie Getreide, Zucker, Hülsenfrüchte, Reis, Süßigkeiten und Säfte. Im Gegensatz dazu kannst Du bei Fleisch, Fisch, Eiern, Butter, Nüssen und Gemüse mit wenig Kohlenhydraten beherzt zugreifen.

 

 


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[1] https://pubmed.ncbi.nlm.nih.gov/14525681/

[2] https://pubmed.ncbi.nlm.nih.gov/6865776/

[3] https://pubmed.ncbi.nlm.nih.gov/14769483/

[4] https://pubmed.ncbi.nlm.nih.gov/14769489/

[5] https://pubmed.ncbi.nlm.nih.gov/12079835/

[6] https://pubmed.ncbi.nlm.nih.gov/18700873/

[7] https://pubmed.ncbi.nlm.nih.gov/22905670/

[8] https://pubmed.ncbi.nlm.nih.gov/22327146/

[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC333231/

[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2633336/

[11] https://pubmed.ncbi.nlm.nih.gov/23632752/

[12] https://pubmed.ncbi.nlm.nih.gov/15466943/

[13] https://pubmed.ncbi.nlm.nih.gov/12679447/

[14] https://pubmed.ncbi.nlm.nih.gov/15767618/

[15] https://pubmed.ncbi.nlm.nih.gov/16318637/

[16] https://pubmed.ncbi.nlm.nih.gov/3527829/

[17] https://pubmed.ncbi.nlm.nih.gov/17332207/