The keto diet is becoming increasingly popular with more and more people. This is none other than due to its positive effect on physical and mental performance.
This article explains how the keto diet works, which foods are suitable, and the advantages and disadvantages of the ketogenic diet.
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HOW DOES THE KETO DIET WORK
Watch Video: Ketogenic diet explained
To understand how the keto diet works, you must first understand the basic biochemical processes in your body. This diet brings the body into a state of ketosis. This is a metabolic state in which your body burns ketones and fatty acids instead of glucose to produce energy.
However, this requires changing your diet as you will have to drastically reduce your carbohydrate intake if you want to achieve ketosis. Because the keto diet is based on food-induced ketosis (“hunger metabolism”), there are more healthy fats and very few usable carbohydrates in the menu. You can still eat protein, but only in moderation because your body also converts protein into glucose.
FOR WHOM THE KETO DIET IS SUITABLE
Humans are naturally omnivorous and a flexible metabolism is an ideal basis for a ketogenic diet. Under normal circumstances, anyone who is healthy can start the keto diet.
However, this diet is much more difficult for vegetarians and vegans to follow because fruits and some vegetables, in particular, contain carbohydrates. Regardless of your diet, always follow the basic keto rules: high fat, moderate protein, and very low carbohydrates.
Eggs, fish and meat are the main sources of macros and micronutrients in the keto diet. If, as a vegetarian, you don’t eat it, you have to get this substance in other ways, such as B. through dietary supplements. So what you need to do is ensure that your diet provides vegetables and fats that are healthy and low in carbohydrates.
As a vegan, you find it most difficult to stick to the keto diet rules. Because you are completely animal-free, some high-fat foods (including butter, cheese) are overlooked and the idea of a low-carb, low-fat diet breaks down. That is why it is so important that you have enough vitamins and minerals.
Flexibility is the best of the various keto diets. Even though eating meat is not your main focus, high-quality meat products will fall onto your plate from time to time. This ensures that you are consuming essential proteins and trace elements.
You may be wondering which keto foods go best. There are several foods that you can safely consume large amounts of each day. Everything else should be eaten with care because it is high in fat and protein.
- Avocado – very high in fat
- MCT Oil, Coconut, and Olive Oil – Nearly Pure Fats
- Eggs – high in fat, but also high in protein
- Low-carb vegetables – spinach, broccoli, cauliflower, Brussels sprouts, kohlrabi and more.
- Fish and meat – seafood, beef, pork, but be careful with birds
- Nuts – macadamia nuts, almonds, pecans, walnuts
- Butter – made from meadow milk
- Water, coffee and tea – all clean
DO NOT EAT DURING THE KETO DIET
During the keto period, you must stop eating foods high in sugar. This makes it easier for you to hop on and off and stay longer. Some vegetables do more harm than good to avoid sugar. They are mostly healthy but reveal “hidden carbohydrates” when cooking or frying. Any vegetable that gets sweeter after cooking will have more carbs than before.
Some types of vegetables and foods that you should avoid include:
- sweet potato
You’ll almost miss fruit on the keto diet, too, as fruits are usually high in fructose. The exception is fruit with low sugar content, such as:
Prohibited and unhealthy foods and drinks:
- soft Drinks: Cola, Sprite and Soda
- fruit juice: apple juice, grape juice, orange juice, etc.
- mixed drink
- sweet wine
- water with taste
- energy drink
- sweet tea or coffee
This is a quick overview of the foods that are prohibited from the keto diet. You should always pay attention to the nutritional information on the packaging when buying food.
BENEFITS OF KETO DIET
With ketosis, your body burns existing body fat and uses a ketogenic diet for external energy supply. Here’s how you can lose weight faster with keto.
In addition, the ketones produced affect the important hormones in the body that are responsible for making you feel hungry. Ghrelin, the “hunger hormone”, is suppressed, while cholecystokinin (CCK) signals to your brain that you are full.
Ketones also provide better mental clarity. They provide up to 50% of the basic energy needed when hungry and provide your brain with enough clean energy.
Ideally, you can also use a ketogenic diet to increase your effectiveness during exercise. As soon as you adjust your metabolism to keto, you can achieve results that are at least as comparable in muscle and endurance exercise as on a normal carbohydrate diet.
Studies with professional gymnasts and taekwondo athletes show that the keto diet does not interfere with the athlete’s performance. Additionally, US researchers from Ohio and Florida were able to show in their 2014 study that the ketogenic diet was even more suitable for building muscle than the normal Western diet.
And what can the keto diet do for endurance? Oxford University researchers answered this question in five independent studies, each with 39 highly effective athletes. They found that the ketosis and keto diet can help increase efficiency.
In another study, Polish scientists from the Sports Training Department of the Academy of Physical Education in Katowice showed that motorcyclists can significantly increase VO2max levels through a ketogenic diet, among others.
ADVANTAGES OF KETO DIET
Those who are healthy and follow the keto diet guidelines will usually experience some temporary side effects such as headache, fatigue, bad breath, diarrhoea, or constipation.
The more you eat one side, the more harm you can expect. This is why it is so important to maintain a balance and intake of macro and micronutrients and avoid vitamin and mineral deficiencies.
WHAT SHOULD THE DIET LOOK FOR?
Contrary to its name, the keto diet is not a “classic diet” that you follow for 4-8 weeks. On the other hand, keto is a lifestyle that biohackers and office athletes live to get more out of themselves.
The keto diet is a diet where 70% of its energy comes from healthy fats, 20% from protein and a maximum of 10% from usable carbohydrates. Their individual distribution may vary slightly as factors such as health, body type, age and gender all play a role. However, getting started with success is easy with the distribution above recommended by experts.
You need to know that your body needs to adjust to the new diet first. Over the years he has become accustomed to supplying glucose to the brain, muscles, and all other cells. However, if you are following a ketogenic diet, healthy fatty acids are your new source of energy.
So there’s a change in your metabolism and this takes time – usually a few weeks. The better and the more often you use the keto diet, the easier it will be to change it. With enough exercise, you can become a “fat-burning animal” and change your metabolism at will. Then you don’t mind having a cheating day between them.
This looks different if you are not used to keto. In that case, a con filled with high-carb foods will get you out of ketosis. That means you have to start the process again.
No matter where you are or what you are doing, the keto diet can help you make the most of yourself. The plus of mental clarity allows you to prepare for even the most stressful of projects.
The energy from healthy fatty acids can increase your muscle strength and endurance. It is important to be patient at the beginning, pay attention to the distribution of macronutrients and avoid vitamin and mineral deficiencies.