The ketogenic diet is stroking carbohydrates largely, so almost No Carb instead of Low Carb. As a result, the metabolism and excess weight disappears quickly. Also, diseases such as cancer can affect this diet effective. However, the Keto diet is not suitable for everyone.
The Keto diet works on a very simple principle: The body gets hardly any carbs, no sugar. Lack of carbohydrates as an important nutrient – including sugar counts – starts the body of a contingency plan, the so-called ketosis. The liver forms fat a glucose replacement, the ketone body. In this way, it makes use of fat reserves as an energy source.
High quality vegetable fats, low-carbohydrate vegetables
The ketogenic diet is carried out correctly, it has few dangerous side effects. Really means: not too much meat, animal fat, eggs, and fish to eat but on high-quality plant fats, such as in the Form of vegetable oils, nuts and Avocado.
A certain amount of carbohydrates should Supplement the diet, however, only with good quality. So no White, but whole grain products, in addition, low-carbohydrate vegetables. A simple rule for this: above-ground vegetables such as Zucchini, peppers, cucumber, tomato, pumpkin yield low amounts of carbohydrates, underground, such as potatoes provide more of this.
The times, in which the ketogenic diet as a free pass for bacon, sausage, and Steak was to be interpreted, are over. Because, in the meantime, it is known that too much protein slows down the ketosis.
Obesity, endurance sports: For whom the Keto diet is suitable?
With a reasonable ketogenic diet, you can lose up to three kilograms per week. So if you want to have a little flab come on, can achieve in two to three weeks in order for the best success. Severely Overweight, these nutrition can perform for a longer time and is to your normal weight approach.
Many athletes also put on the Keto diet, because the fat, the muscles breakdown more clearly under the skin to emerge. The muscles are clearly defined. For all the goings-on in endurance sports, is the low-carbohydrate diet. For the strong, persistent stress, the glycogen stores must be replenished in the muscles. This can only be achieved with carbohydrates.
Diabetes, Alzheimer’s, cancer: a case for the ketogenic diet
Almost medical effect could exercise the Keto diet for some diseases, and so that the classic therapies to complement or support. There are various studies that show that a vegetarian ketogenic diet can about braking in Alzheimer’s the brain removal, and in the case of epilepsy, the number of seizures is reduced to the seizure freedom.
Also for type-2 Diabetes can lose weight under a Keto diet, the blood sugar levels and Insulin sensitivity improve. Not least of all cancer patients benefit because of the ketone bodies cancer could block cells.
However, patients should start each of these diseases the Keto-diet only after consulting the doctor and following a precise nutrition plan.
For three groups, the Keto can be diet dangerous
In addition, however, there are also some, which can range from low-carbohydrate and fat diet does not benefit, on the contrary, even more health problems. Careful with ketogener diet you should be:
- Bile problems, such as gallstones or when the gallbladder was removed. Bile is involved in digestion of fat. Often the fat processing in the case of biliary disease or a lack of bile is difficult and the amount of fat, the Keto diet can be a Problem.
- Heart diseases such as congestive heart failure. The transition of metabolism from glucose to ketone body can temporarily strain a weak heart.
- Increased Blood lipid levels, hyperlipidaemia having too much cholesterol, lipids and triglycerides in the blood. This means that the body cannot break down fat properly. The high-fat Keto-diet is problematic.
Who belongs to one of these three groups, not, however, abandon in any case, on this diet. Talk with your doctor. Sometimes it is also for heart patients, this diet change, if the entry begins slowly and under medical control. This can be, for example, for severely obese heart an Option ill.
Pregnancy and Keto diet
There remains the question of whether pregnancy and Keto diet are mutually exclusive. Scientific studies, there is not, in principle, however, is not recommended for Pregnant of diets. So that the child is developing normally, are carbohydrates, fat and protein is important, so a well-balanced diet.
Conclusion
A Keto diet is recommended for healthy people who want to lose weight, all around. This diet is carried out in the form of sensible, and so without too much protein from meat and fish, but a healthy, plant-based fat and low-carb vegetables, it can be even applied over a longer period of time.
To use for medical reasons, a Keto-diet, for example cancer, Diabetes, Alzheimer’s and epilepsy, should never happen in-house, but only in consultation with a doctor. And who has a diseased heart, gallbladder problems, or increased blood fat values, it should better not go on the Keto diet and in case of doubt medical advice, whether a slow reduction of carbs and a moderate increase of plant fat for him to still be out of the question.
Suggestions for Breakfast, lunch and dinner
Breakfast: Chia Overnight
Ingredients:
- 150 ml coconut milk
- 7 TABLESPOONS Chia seeds
- Vanilla extract
- to taste Stevia
The night before prepare. All of the ingredients, stir and allow to stand overnight, with coconut chips or some fruit, a little coconut milk for garnish, as needed, with stirring.
Lunch: ketogenic Pizza
Ingredients:
- 2 eggs
- Italian herbs such as Basil, thyme
- Pinch Of Salt
- a little vegetable oil
for the topping:
- 50 g Mozzarella
- add some chopped tomatoes (canned)
- to taste ham
Mix eggs and spices with a hand blender. You give the omelet a mass with a little Oil in a cast-iron pan, over a low heat and let cook, turning over with the other ingredients and in the oven for a short bake. A fresh leaf of lettuce fit.
Dinner: Cauliflower Couscous
Ingredients:
- 1/2 cauliflower
- a handful of almonds
- 1 onion
- 1 clove of garlic
- a little balsamic white vinegar
- Olive oil
- Salt, Pepper, Nutmeg
Cauliflower florets cut into smaller pieces in the food processor to rice-grain size of the puree. Chopped onion and garlic in the Oil, fry the cauliflower rice, with the spices to taste and continue simmering until the rice is soft, but not mushy. With the almonds, garnish and enjoy.