The ketogenic diet has long been known in sports circles. And in other circles, too, it is becoming increasingly popular.
But what is behind this diet? How well does it work? And what are their advantages and disadvantages? We have checked this diet carefully!
What is ketogenic diet?
Low carb diets are in fashion – and not only since yesterday. It is possible to distinguish between the more moderate low-carb diets of the classical form, which rely on a carbohydrate-reduced diet, and those programs in which the carbohydrates are reduced to a minimum.
- The second group also includes the ketogenic diet.
- This relies on plenty of protein and healthy fats.
- Carbohydrates, on the other hand, are hardly on the menu.
It is therefore a more extreme form of low-carb nutrition.
How does the ketogenic diet work?
The term “ketogenic” can be derived from the state of ketosis. As a rule, our body needs less carbohydrates to maintain all bodily functions.
- This is not only true for our brain, which relies on carbohydrates as an energy source.
- If there is now a lack of carbohydrates, the fats in the liver are converted to ketone bodies (also known as ketone bodies).
- These act as carbohydrate substitutes.
- And they can be used instead of conventional carbohydrates for energy production.
This condition is therefore called ketosis. And forms the basis of this diet form.
What is the sequence of the ketogenic diet?
This diet can only work if you inform us about your daily calorie requirements. And in the course of this diet, now take fewer calories than are consumed.
Weight loss can only occur if there is a calorie deficit.
Therefore, you should stick to this guideline.
It is also useful to know the reference value for protein intake. For your orientation: Approximately 1 g protein per kilogram of body weight is recommended per day.
What to eat with the ketogenic diet?
The focus here is clearly on many healthy fats (50 to 80%) and proteins (20 to 50%). Although carbohydrates are the most important sources of energy, food with a high carbohydrate content unfortunately also has plenty of calories. Therefore these should be avoided as much as possible!
Ketogenic diet – what can I eat?
Healthy fats such as walnut, linseed, hemp, olive or rapeseed oil are ideal. These are mainly found in foods such as fish, avocados or nuts. These also have a high vitamin and fibre content.
Red and white meat with a high protein content is also suitable.
Milk, eggs, vegetables and cheese should also be on the menu.
Ketogenic diet – what is allowed to eat?
As you can see, there is plenty of choice for a varied menu! But of course, certain foods are on the index. Especially those containing a lot of carbohydrates and starch.
- too much fruit
How long do ketogenic diets last?
It is recommended in ketogenic diets to eat hardly any of these foods for at least three months. The amount of carbohydrates consumed can, however, be increased over time, depending on the plan. During this time, the metabolism can change.
Why ketogenic diet?
To what extent this diet is or is not a health hazard is still a matter of disagreement among the experts. One thing is certain: if you want to eat this way for a longer period of time, you should definitely talk to your doctor!
Nevertheless, there are some groups of people who can benefit greatly from the ketogenic diet:
- overweight people
- Patients with epilepsy
- Persons with glucose transporter disorder
This also applies to patients suffering from multiple sclerosis or Alzheimer’s disease. Studies have shown that the complaints can be alleviated with a protein- and fat-rich diet.
How can the ketogenic ratio be calculated?
Do you want to know how much fat and protein you are allowed to consume daily? Here is our key to the so-called ketogenic ratio: this is 4:1 and so 80% of the daily calorie requirement is covered by fats. The remaining 20% can then be divided into carbohydrates and proteins.
So if you want to consume 1,800 kcal a day, you should purchase 1,440 kcal from fats and 360 kcal from carbohydrates and proteins. In other words: Approx. 160 g of fat as well as 30 g of carbohydrates and 60 g of protein are allowed.
What are the advantages of ketogenic diets?
Those who follow the guidelines of the ketogenic diet can quickly enjoy success. However, it should be noted here that it is primarily water loss – and not so much the unloved fat reserves.
The high fat and protein content of the product prevents hunger attacks.
In addition, this type of diet is also used in various diseases such as metabolic disorders, epilepsy or patients with cancer.
What are the disadvantages of ketogenic diets?
Are the ketogenic dietary effects also counteract side effects on the body and human health? In fact, the advantages are faced with a number of disadvantages. This is a very extreme slimming cure. The guidelines for food and nutrient supply are also very strict and demand a lot from you. This is especially important as this is not always readily integrated into everyday life.
- Particularly in the initial phase, the increased intake of fats can lead to discomfort, such as bowel movement or digestion problems.
- Tiredness is not uncommon either.
- However, these symptoms should subside after the first two weeks.
We have not yet found a concrete study on this subject, but it is not uncommon for serious health problems such as infections or cardiac arrhythmias to occur. Kidney stones or fat loss disorders are more common. Therefore, it is essential that you have your doctor examine you regularly to prevent the whole thing from happening!
What is our conclusion of the ketogenic diet?
This diet puts plenty of protein and fats on the diet. Carbohydrates, on the other hand, are hardly to be found. Overall, it is an extreme form of diet that should not be done in the long run. And if necessary, only in consultation with the doctor and with regular medical check-ups!
Especially since the ketogenic diet requires some discipline. Experts are critical of the few carbohydrates in the daily diet – this often leads to cravings. Therefore, these should be considered in moderation in the menu.