Keto Diet – Everything About Low-Carb Ketogenic Diet

Intermittent keto fasting
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The ketogenic diet is considered a miracle diet for many of those who want to lose weight fast. What does Keto mean and how to start on a ketogenic diet, we will find out in this article.

What does Keto mean?

A keto dietary regimen is a form of low carb diet. It is characterized as an extremely low carbohydrate and low sugar, but a very high-fat diet. Due to the carbohydrate deficiency, 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, preserve the brain’s capacity. This state of energy production is called “ketosis” and is the principle in which ketogenic nutrition is based on. The body needs some time to get used to this change process.

Typical weight loss on Keto

Energy needs should be met as follows:

Carbohydrates: 10%

Proteins: 20%

Fat: 70%

Foods not to eat while on Keto diet

Those who want to eat Keto safe foods, carbohydrate-containing foods are taboo. Therefore, the following foods are rarely or not on the menu.

Cereals: pasta, rice, cereals

Legumes: chickpeas, peas, beans, lentils

Tubers/root vegetables: Keto vegetables to avoid are potatoes, carrots, and parsnips

Sugary: candy, soft drinks, sugary fruit drinks, cakes

Fruit: fruits to avoid on Keto are sugar-rich fruits such as bananas, apples or pineapple 

Unhealthy fats: industrially processed vegetable oil, mayonnaise

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

Alcohol

Low-fat diet products

Foods to eat while on Keto diet

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 dietary regimen. Here is the list of foods for a ketosis diet.

Meat: meats you can eat on Keto are 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

Fruits: Fruits you can eat on Keto are low sugar fruits in small quantities like berries

What are the Keto diet advantages?

Losing weight with the ketogenic diet

The word “diet” already implies it. This dietary regimen can help you lose weight and thus counter obesity. Some studies even showed that ketogenic nutrition is far more effective than the low-fat diet. In addition, no calories are actually counted on this diet. 

The research found that people who ate ketogenic lost more than twice their weight and body fat than those on a low-calorie, low-calorie diet.

Ketogenic nutrition, according to studies, is more effective than low-fat diets because it relies on increased protein intake. This has already shown health-promoting effects in many studies. Lower blood sugar levels and improved insulin sensitivity also play a role in the success of this diet.

Since many are still looking for the miracle cure to get slim as quickly as possible, the question arises: how fast can you lose weight? 

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 dietary regimens and weight loss programs promise, you lose most of your water.

A small calorie intake also takes a certain amount of muscle mass, but the energy from the fat reserves is rarely used, and when you return to your original diet, the yo-yo effect occurs and the fat deposits continue to grow.”

Health Benefits in Diabetes & Epilepsy

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. This insulin resistance increases the blood sugar level. 

Especially in 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. As one study shows, seven out of 21 types 2 diabetes patients were even able to do without any medication if they followed a keto dietary regimen.

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.

For a long time, this dietary regimen 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 cannot 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 cannot be regenerated, weakened cells could be strengthened.

And in other diseases, the ketogenic diet has been 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 dietary regimen also 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 dietary regimen 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 supporting measure and not as a substitute for medical treatment use.

What are the disadvantages of a ketogenic diet?

So far, no specific side effects of the ketogenic diet have been identified. There are very few Keto side effects for women. In the transition phase, some of the following ketogenic side effects may occur- sluggishness, increased hunger, sleep problems, headaches, 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 nutrition 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 uric acid to be controlled.

In addition, there are still insufficient studies. As with any diet, the yo-yo trap lurks as soon as you are done with it. This should be remembered before getting started.

Such an extreme limitation also influences the quality of life. If this dietary regimen has a therapeutic or health background, this decision will be made with the doctor anyway. 

Therefore, 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 nutritional change in combination with sport lead to the weight loss goal!

Frequently Asked Questions

1. Do you build muscle with ketogenic nutrition? 

Any diet can cause muscle breakdown. Due to the high protein content in the ketogenic nutrition, 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.

2. Do I have to give up carbohydrates forever?

No. However, it should be avoided during the first two to three months, after which it may even be beneficial to consume more calories and carbohydrates every now and then. That keeps your metabolism busy. Thereafter, the ketogenic diet should be strictly followed again. 

3. How much protein do I have to eat in the ketogenic dietary regimen?

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

4. Is sour cream Keto?

The carb content in sour cream is around 2.7% to 4%. Compared to regular milk, for example, sour milk does not have so much lactose. To take a closer look, sour cream consistency is as follows: 27 calories, 1g of protein, 3g of fat, 1g of carbs. As a result, it means that sour cream can be considered as Keto-friendly.

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