keto diet foods weight loss: The low-carbohydrate diet is a big trend when it comes to getting lighter. But the ketogenic diet goes a step further and almost completely eliminates carbohydrates from the diet. Nevertheless, many stars and athletes swear by their diet with protein and healthy fat and gladly accept the complete renunciation of bread, pasta & Co. – after all, it’s all about their dream body.
How does the ketogenic diet work?
keto diet foods weight loss With the keto diet, no calories are counted: it depends on the food selection. Hardly any carbohydrates end up on the plate – at most only 50 grams per day (equivalent to about 100 grams of rye bread). The reason: The body should draw its energy mainly from fats, instead of carbohydrates and switch so in the fat metabolism. Followers of a ketogenic diet put their daily nutritional plan together as follows. (keto diet foods weight loss)
- Carbohydrates: 5 percent
- Protein: 35 percent
- Fat: 60 percent
If the body has reached the ketosis, as the state of this metabolism is also called, the fat is converted during its degradation in so-called ketone body. These then serve the brain as an energy source. The result: increased metabolism and increased fat burning.
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Foods Allowed on Ketogenic Diet
Who makes a ketogenic diet, must follow a certain nutrition plan because especially proteins and healthy fats are trumps in this diet! These foods are served in a ketogenic diet.
The nutritional plan for the ketogenic diet:
- (low-starch, green) vegetables
- Dairy products
- high-quality vegetable oils (olive oil, rapeseed oil, linseed oil), butter, ghee
- Nuts and seeds: except peanuts
- Nut flour (almond flour, hazelnut flour).
Carbohydrate-containing foods are taboo during the keto diet because they affect the conversion to fat metabolism. These foods are not allowed on a ketogenic diet.
Foods Not Allowed on Ketogenic Diet
- Cereals and potatoes
- Fruits: all varieties except raspberries, blackberries, blueberries
- Legumes: beans, peas, lentils
- Roots: carrots, parsnips, beetroot
- convenience foods
- Soy products
Benefits of Ketogenic Diets
One of the most important benefits for all those who want to make a ketogenic diet is certainly the aspect of losing weight. Unlike other weight loss treatments, no calories need to be counted on this diet. Eaten so, until you’re full. What matters is what gets on the plate.
The high-fat and low-carbohydrate diet are also far more effective in fighting the kilos than, for example, the low-fat diet. For example, weight loss dieters who are ketogenic lost about twice as much body fat and weight than the control group who were fed on the low-fat principle.
A ketogenic diet also contributes to improved insulin sensitivity and a more stable blood sugar level, which, among other things, prevents food cravings and may reduce the risk of developing type 2 diabetes. (keto diet foods weight loss).
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Disadvantages Of Ketogenic Diets
It may take a few days for the body to convert to ketosis. Fatigue, lack of drive, a strong feeling of hunger and headaches often occur during this time. When ketosis is reached, the body releases more ketone bodies through the mouth. A side effect of the keto diet is then an unpleasant odor that is reminiscent of that of nail polish.
In general, a high-fat diet may promote deposition on the vessels, which in turn may increase the risk of stroke or heart attack. The danger of a gout attack also increases with a protein-stressed diet, since in a ketogenic diet increased uric acid is produced.
As with any crash diet lurks here the famous yo-yo trap: If the strict diet of the ketogenic diet is no longer respected and the diet is not changed over the long term, the lost kilos are quickly back on the hips.
Before starting the keto diet, consult with a family doctor to rule out possible side effects. (keto diet foods weight loss).
Ketosis: What is ketosis?
Ketosis is a metabolic state in which the brain no longer draws its energy from glucose but from ketone bodies. This forms the organism if it over a longer period hardly carbohydrates are supplied – for example, during a strict diet or a hunger phase. Therefore, ketosis is also known as hunger metabolism.
Ketosis vs Ketoacidosis:
In contrast to ketosis, in which the pH value of the blood is influenced to an acceptable level, ketoacidosis refers to a strong hyperacidity of the blood. This can be dangerous for humans because the pH of the blood sinks too much and untreated even can lead to a coma.
Ketoacidosis can occur especially in patients with diabetes mellitus. The cause here is usually an imbalance of hormones such as insulin and cortisol. Due to insulin deficiency, the body releases more cortisol – a stress hormone. As a result, glucose enters the bloodstream and ketone bodies are increasingly formed. This causes the hyperacidity.
People who are affected by ketoacidosis are recognized above all by their severe bad breath: it is reminiscent of acetone – similar to that of nail polish. (keto diet foods weight loss).
How long should the keto diet last?
The duration of a ketogenic diet should not exceed several weeks at a time. As a permanent diet, the keto diet is not recommended, as it may come through a low-carbohydrate diet to a nutrient deficiency and, consequently, to digestive problems.
The conclusion Ketogenic Diet:
A ketogenic diet is an extremely low carbohydrate and high-fat diet. During the fat loss, ketone bodies form, which primarily serves the brain as an energy source after conversion to ketosis. Fast weight loss is a result. (keto diet foods weight loss)
Above all, the diet of the keto diet provides plenty of meat, fish, dairy products, eggs, nuts and low-starch, green vegetables. Cereal products, legumes, fruit, and finished products, however, are taboo.
An adequate supply of protein should be taken into account during a keto diet in any case, in order to counteract such an increased degradation of muscle mass. Small power port units are also useful to keep your muscles healthy. (keto diet foods weight loss)
Feeding on a strict ketogenic can lead to headaches, digestive problems, and sleep disturbances during the initial phase. Long-term side effects are currently not scientifically proven. Nevertheless, consultation should be held with the family doctor before starting a strictly ketogenic diet.