The ketogenic diet is a strict, almost radical form of low carb - it relies on healthy fats, animal and vegetable protein and only a very small proportion of carbohydrates. In order to eat healthier and lose body fat more easily, many people and especially athletes almost completely avoid carbohydrates. The carbohydrate-reduced diet has several advantages - it reduces the feeling of hunger and the need for sleep, helps to relieve the digestive tract and increases performance. The ketogenic diet also has a positive influence on the symptoms of some diseases - including metabolic diseases, autoimmune diseases such as asthma or allergies and cancer. The explanation: Tumor cells need sugar to survive and grow quickly.
A carbohydrate-free diet sends the brain a signal about a supply shortage. At the same time, the metabolism begins with ketosis. It works like this: glucose, which is normally produced from carbohydrates, can be obtained by the brain from body fat instead of sugar. For this purpose, so-called ketogenesis takes place in the liver, whereby the body's own fat is converted into a type of sugar substitute. Only when this has already been used up does the liver resort to dietary fat. The result: The fat deposits begin to melt. The ketogenic diet is suitable for people who want to eat quickly andlose weight sustainablywant – overweight people, athletes, bodybuilders, etc.
The ketogenic diet has long been widely used in Western countries. Here is a short list of interesting books that explain the principles of the keto diet:
- Lyle McDonald – “The Ketogenic Diet”
- Dawn Marie Martenz, Laura Cramp – “The Keto Cookbook”
- Michelle Hogan – “Keto in 28”
In order for the liver to begin using fatty acids into so-called ketones for energy, the following conditions must be observed:
- Increase fat intake. The body will use the fat as fuel.
- Reduce the amount of carbohydrates to 30-100 grams per day. Keep your share to 10 percent of your total daily energy intake.
- Drink plenty of water – 2-4 liters a day.
- The optimal protein intake is 1.5 – 2 g per kg of body weight.
- Eat only 2 to 3 times a day.
- Make sure you get enough physical activity – running, long walks, fitness, etc.
The transition to ketosis only occurs after 7-14 days. Its signs: lack of hunger, smell of acetone through sweat, urine and saliva, dry mouth, frequent urination.
Like any restriction, the ketogenic diet has positive and negative aspects. Let's look at the positives first.
1. Successful weight loss
The keto diet is recognized by most athletes and nutritionists. It helps to quickly get rid of the extra pounds in a very short time. The fat is metabolized in the body and turned into energy. You start burning fat and losing weight. The volume of muscle mass does not change and can even be increased with a good program. The ketogenic diet is also suitable for people who do not do active sports.
2. Permanent feeling of satiety
Since the keto diet is based on high-calorie foods, you will forget about the problem of feeling hungry. Because of the low carbohydrate intake, the insulin level, which is responsible for unwanted hunger attacks, drops. This will help you focus on important topics and not just think about food.
3. Prevention and control of diabetes
The foods allowed on the keto diet help lower blood sugar. A low-carbohydrate diet is particularly recommended for people with insulin resistance.
4. Treatment of epilepsy
This diet is used to treat epilepsy in children. The advantage for epileptics is that the keto diet can reduce the severity of the disease and the frequency of seizures.
5. The keto diet normalizes blood pressure and cholesterol levels
A diet high in carbohydrates and fat leads to a sharp increase in high-density lipoproteins (HDL) and reduces the concentration of low-density lipoproteins (LDL). Adherents of the keto diet note that it leads to normalization of blood pressure. Overweight people have an increased risk of developing high blood pressure. The ketogenic diet not only helps in losing weight but also in preventing high blood pressure problems.
6. Improves brain function
The keto diet increases brain activity. Ketones produced by the liver act as a source of energy and improve concentration and attention.
7. improves the complexion
Your lifestyle has a significant influence on the appearance of your skin. The permanent reduction in carbohydrates and dairy products has a positive effect on the skin and makes it look beautiful and radiant.
Disadvantages of the keto diet
In the phase of adapting to the high-fat diet, the so-called “keto flu” occurs. It may be accompanied by one or more symptoms: nausea, heartburn, swelling, constipation, headache, palpitations, fatigue, cramps. These symptoms appear 4-5 days after starting the diet and are not a cause for concern. To avoid the keto flu, reduce the amount of carbohydrates gradually.
Who is it suitable for?
- Professional athlete
- People suffering from epilepsy
- those who want to lose weight quickly and avoid the yo-yo effect
Who is it not suitable for?
- People who suffer from hypertension (high blood pressure).
- Type I Diabetic
- People with impaired heart, kidney and liver performance
- pregnant women and nursing mothers
- Children under 17 years old
- Seniors aged 60 and over
This is what it looks like: sample recipes
The diet plan consistently excludes the foods that most Germans like: bread, rice, pasta, potatoes, chocolate, cake or cola. In the morning, instead of toast or muesli, yogurt, cottage cheese, fruit, fried bacon and cheese provide sufficient energy. All egg dishes such as omelets, fried or scrambled eggs go well for breakfast. Add quark or yoghurt with itlinseedand fruits For lunch there is meat, fish and vegetables and for dinner - spicy, baked feta cheese with vegetables or avocado salad. Nuts are delicious as dessert.
List of permitted foods on the keto diet:
Food of animal origin
red and white meat – veal, pork, hare meat
Birds – chicken, turkey
Fish – salmon, herring, tuna
Chicken and quail eggs
Dairy products
Milk over 3% fat
Sour cream over 20% fat
Crème fraîche from 20% to 40% fat
Quark more than 5% fat
Cheese over 45% fat
Yogurt over 3.5% fat
Animal and vegetable fats
fatty bacon – Salo (from the cuisine of Eastern Europe), Lardo (Italy)
Pile of butter
Sunflower oil, linseed oil, sesame oil, olive oil
Vegetables
any leaf lettuce, cabbage, cucumbers, zucchini, tomatoes, peppers, pumpkin, asparagus, mushrooms
Nuts and seeds
Walnuts, macadamia, linseed, sesame, sunflower seeds
Drinks
Water, coffee, herbal tea, compote without sugar
List of forbidden foods on the keto diet
Sugar, sweeteners and other sugary products
confectionery
Carbonated drinks, fruit juices, energy drinks
White and milk chocolate, ice cream (*Exception: black chocolate over 70% cocoa in small quantities)
Muesli
Pasta, starchy foods
Bread, pasta, potatoes, legumes (*Exception: brown rice, whole grain bread)
Alcohol
Beer, sweet liqueurs (*Exception: dry wine, vodka, gin, cocktails without sweet ingredients)
Fresh and dried fruits
Bananas, strawberries, cherries, apricots, grapes, peaches, nectarines (*Exception: avocado, coconut, sour cherries, sour apples, citrus fruits)
If you want to create your keto menu yourself, read the following recommendations first:
- The keto plan is said to consist of 60-70% fat, 20-30% protein and 5-10% carbohydrates.
- On average, a serving should be 180 grams. Try to have different foods on your plate, such as a piece of meat, cucumbers and eggs.
- The food can only be baked or boiled and not fried.
- Spices and salt can be used in limited quantities. Sugar as a sweetener in coffee and tea is not permitted.
- As a snack, you can resort to cheese, nuts and seeds, fresh vegetables and fruits, sugar-free desserts, kefir or protein shakes.
- The daily energy requirement is calculated according to this formula: protein - 2.2 g, fat - 1.8 g and carbohydrates - 0.35 g, each per kg of lean body mass. You can already find practical keto calculators online. To burn fat, you need to reduce calorie intake by 500 calories. If you want to gain muscle, you need to add 500 calories.
Montag
Breakfast: Fish souffle with 1 toasted slice of bread
Lunch: vegetable salad + boiled chicken breast fillet
Dinner: Beef meatballs + chickpeas
Tuesday
Breakfast: poached apple with quark
Lunch: Broccoli chicken soup + brown rice
Dinner: Spinach salad with walnuts and cheese
Wednesday
Breakfast: Berry curd bowl
Lunch: Bacon and zucchini rolls with feta and tomato salad
Dinner: Chicken + Zucchini (low cooked)
Thursday
Breakfast: Cheese and bacon omelet
Lunch: salmon + vegetables (cooked)
Dinner: apple-nut yogurt
Freitag
Breakfast: Quark fruit bowl
Lunch: Cream of broccoli soup and 1 beef meatball
Dinner: baked salmon fillets + brown rice
Saturday
Breakfast: Keto lemon cake
Lunch: meatball soup + 1 slice of bread smeared with butter
Dinner: leaf salad with avocado and chicken breast
Sunday
Breakfast: boiled chicken breast fillet + 2 soft-boiled eggs
Lunch: Beef pie + minestrone soup
Dinner: grilled pork + asparagus (low cooked)
Keto diet recipes
Atkins Keto Brot – Cloud Bread
5 servings
Preparation time: 10 minutes
Baking time: 30 minutes
Kohlenhydrate pro Porion: 3g
Ingredients:
3 tbsp cream cheese
3 Owner
0.25 tsp baking powder or cream of tartar
optional: 1 TL Stevia
1. Preheat oven to 150 degrees. Separate the eggs very carefully; there should be no yolks in the whites.
2. In a bowl, mix egg yolks, cream cheese and sweetener.
3. In another bowl, add baking powder or cream of tartar to the egg whites and beat with a whisk until stiff.
4. Fold about half of the egg whites into the egg yolk mixture, then fold in the remaining egg whites.
5. Line a baking tray with baking paper and use a tablespoon to make 10 evenly sized heaps (about 12 cm in diameter).
5. Bake for about 30 minutes while keeping an eye on the oven. Bake until golden brown, then let cool.
While warm, they are crumbly and resemble cooked meringue. So make sure they are completely cooled down. Then its consistency will be more like that of bread.
Microwave keto lemon cake
Preparation time: 2 minutes
Baking time: 1 minute
Total time: 3 minutes
Portions 2
Calories 249 kcal
Ingredients
For the cake:
4 THE Mandelmehl extra fine
2 tbsp double cream/sour cream
1 1/2 tablespoons powdered sweetener
1 No
2 tbsp lemon juice
1/2 tsp baking powder
For the glaze:
1 tbsp unsalted butter
1 tbsp double cream/sour cream
Squeeze of lemon juice
1 tbsp powdered sweetener
preparation
1. Grease 2 creme brulee bowls, 2 cups or a microwave-safe glass bowl with melted butter.
2. For the cake: put all the dry ingredients - almond flour, sweetener and baking powder - in another bowl.
3. Add all liquid ingredients and mix everything thoroughly with a fork. If the dough is too liquid, add a little more almond flour.
4. Pour the dough into the prepared glass bowl.
5. Cook in the microwave on high for about 90 seconds. You can also bake the cake in the oven at 180 ° C for about 15 minutes.
6. Remove from the microwave and turn the cake out onto a plate and allow to cool.
7. For the glaze: melt the butter, stir in the cream, lemon juice and sweetener. Allow the mixture to cool slightly until it begins to thicken but is liquid. Then drizzle the glaze over the cake with a spoon and serve.
Risks and side effects
Before choosing the keto diet, you should evaluate your body's fitness and health status. Here are some of the main disadvantages that should be noted:
1. Indigestion
Indigestion is one of the most common and unpleasant symptoms associated with the keto diet. Since the body is not yet used to the lack of carbohydrates, it can protest against it. This could lead to symptoms such as constipation, diarrhea, abdominal swelling or heartburn. Kefir, yogurt and leafy vegetables help here.
Strict avoidance of carbohydrates
2. Lack of microelements
To avoid disorders caused by vitamin deficiency, you should take a multivitamin complex. If necessary, also increase carbohydrates.
3. Increased cholesterol levels
The polyunsaturated fats on which the ketogenic diet is based increase cholesterol levels, which are considered a risk factor for cardiovascular disease. Control your health and monitor your cholesterol levels.
Lose weight healthily
Experts recommend…
According to nutrition experts, you should not follow the ketogenic diet for more than two months. Researcher at the University of Sydney, Dr. Alan Barkley, believes the keto diet “may be safe for health in the short and medium term.” Another expert, Dr. Alexei Alexandrovich, believes that this diet poses several health risks, but they can be avoided if you listen to your body. Possible complications of ketosis include ketoacidosis. Symptoms are vomiting, nausea, dehydration, palpitations, shortness of breath, constant thirst. If you experience any of these symptoms, you should definitely see a doctor.
What type of training will effectively help you lose weight?
Due to ketosis and low blood sugar levels, short but high-intensity workouts are best. A good example is Tae-Bo training and Pavel Tsatsouline's strength training exercises. Avoid aerobic endurance exercises as these can lead to hypoglycemia (low blood sugar). If you feel nauseous and dizzy, eat 100 grams of chocolate and stop exercising.
However, the consistent implementation of the ketogenic diet requires strict discipline. For defined muscles without fat deposits you definitely need to do it regularlyto do sports.
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
