Ketogenic diet - the high-fat diet.
The keto principle is a form of nutrition that relies on a strong reduction of carbohydrates. This sets various processes in motion in the body. Our organism falls back on fat deposits for energy production, which in turn leads to weight reduction. For many people, this is a great incentive. The ketogenic diet can also help to support health progress in the field of epilepsy and tumour therapy. In the following, you will learn everything you need to know about the ketogenic diet.
Ketogenic diet - lots of fat, few carbohydrates.
The keto diet is a low-carb diet. The most important thing is that there are almost no carbohydrates or sugary foods on the plate. The focus is on healthy fats. This changes metabolic processes in the body - ketosis sets in.
Ketosis - What is it and what is the effect?
Basically, your body gets energy from the carbohydrates it consumes and relies on them being supplied at regular intervals. If the organism does not get carbohydrates, then the body finds other ways and sources of energy. This is yet another confirmation that our body is an absolute masterpiece of nature. Here's how it works: The liver converts fats into ketone bodies. Since no carbohydrates are available, the ketone bodies are now used for energy production. The process of energy conversion is called ketosis. You have to be patient, because the organism needs a certain amount of time for the conversion process.
What does a ketogenic diet look like?
Within the framework of the ketogenic diet, the energy requirement is covered as follows: Fat: 60 % - Protein: 30 % - Carbohydrates: 10 %.
What foods belong on the table in a ketogenic diet? The most important thing is that predominantly high-fat food and proteins are on the menu. The following foods are very suitable for the keto principle:
- Oily fish: salmon, tuna, mackerel, trout.
- Meat: turkey, chicken, red meat, ham, steak, bacon.
- Superfoods, such as seeds & nuts: Walnuts, flax seeds, chia seeds, almonds, pumpkin seeds.
- Low-carb vegetables: avocado, onions, tomatoes.
- Especially green vegetables.
- Dairy products: Cheese, cream, butter.
- Eggs - Healthy oils: coconut oil, virgin olive oil, avocado oil.
- Low sugar fruits in small amounts: Berries.
- Spices: Herbs, pepper, salt...
Which foods are unsuitable?
Carbohydrates are taboo as far as possible. Therefore, the following foods should be consumed as little as possible:
- Tuberous/root vegetables: carrots, parsnips, potatoes.
- Cereals: rice, pasta, muesli.
- Pulses: peas, lentils, chickpeas, beans.
- High-sugar fruit: apples, bananas, pineapples.
- Soft drinks, sweets, cakes, sugary fruit juices.
- Ready meals and spice mixtures.
- Industrially processed vegetable oil, mayonnaise.
- Low-fat diet products.
The benefits of a ketogenic diet.
Most integrate the keto principle to reduce weight. Positive effects on health appear, as energy levels increase and performance improves. Once the body has become accustomed to ketosis, the feeling of hunger decreases. In the field of cancer and epilepsy therapy, the ketogenic diet often helps to stabilise the state of health.
The disadvantages of a ketogenic diet.
When you start a ketogenic diet, you may experience nausea, sleep problems, digestive problems and fatigue. This should disappear after the changeover phase. Most of the ketone bodies are excreted through the mouth and this can cause unpleasant odours. Since many foods are eliminated from the diet, there is an insufficient supply of minerals and vitamins. If you are on the road a lot, it can be difficult to always have the necessary food at hand.
The ketogenic diet is very strict, as even a single non-compliance can stop ketosis. At least that is what most followers of this diet think. If you want to integrate the ketogenic diet into your life permanently, experts warn against the high protein and fat intake. The low vitamin intake is also not recommended for a long period of time. The keto principle brings certain successes in the short to medium term, but other diets are better suited for permanent food intake. Anything that is extreme cannot be healthy in the long run. Balance is not only important for the psyche, but also for physical processes.
What do you think about the ketogenic diet, have you ever tried it?
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