No carbohydrates, but fat and protein - with the ketogenic diet plan, you can lose weight quickly. The extreme diet also carries risks!
In the morning cottage cheese with nuts and a dash of cream, at noon steak or fish with vegetables, in the afternoon a piece of tart of almond flour, in the evening cheese omelet with salads - but no bread and no pasta throughout the day. Rice or potatoes are also taboo. This is how the nutritional plan looks on a ketogenic diet plan.
The program is based on the substantial omission of carbohydrates and is therefore also called No Carb. So the basic rules of the ketogenic diet are quite simple. What also belongs: no sugar. Only sweeteners such as xylitol and stevia are allowed.
Take a good two kilos each week with a ketogenic diet
The ketogenic or short keto diet is considered a slimming miracle cure. Because without you being hungry, you can lose up to three kilograms a week. Thus, this nutritional form is basically an increase from low carb to no carb.
Why the keto diet works so well: carbohydrates like sugar are the main energy sources for the body. The organism also processes longer-chain carbohydrates into glucose, which is an easily usable sugar form.
Lack of carbohydrates, the body attacks its fat deposits
If the nutrition plan does not provide carbohydrates, the metabolism switches to the so-called ketosis to get vital energy. The liver from fat forms a glucose substitute, the body attacks its fat stores. This fat substitute is referred to by those skilled in the art as ketone bodies or ketones. Hence, the name comes from the ketogenic diet plan.
Ketogenic diet for athletes and sick people
But the ketogenic diet has even more positive effects than just weight loss. This includes:
- drainage
- The blood sugar level remains constant, which prevents food cravings
- Build muscle and increase performance; Therefore, many professional athletes use ketogenic diet in the training phase
In addition, a ketogenic diet is useful in some diseases: it can help starve cancer cells out. Brain and nerve diseases such as epilepsy, Alzheimer's disease, and multiple sclerosis could also be alleviated by doing without carbohydrates. Of course, anyone who wants to try the ketogenic diet due to illness should consult with the treating physicians before doing so.
No-carb side effects: Beware of hyperacidity and constipation!
But as impressive as the positive effects of this extreme nutritional program are - there are side effects. So the ketones can over acidify the body. The signs are bad breath and heartburn. The uric acid level rises and with it the risk for gout or kidney stones.
In addition, the intestines can become sluggish, because fat and protein are rather difficult to digest. At the same time, this increases the risk of hemorrhoidal disease. Fiber from a lot of fruits and vegetables, however, can alleviate or prevent constipation.
How to use the ketogenic diet properly
However, if you pay attention to some points in the ketogenic diet, these dangers hardly exist anymore. It makes sense: drink a lot. Because that reduces hyperacidity - as well as exercise.
But the most important thing for a well-tolerated ketogenic diet: No Carb should not mean eating tons of meat and fish. Better bet on quality fats like good vegetable oils (olive oil, rapeseed oil, nut oils) and vegetables with a low carbohydrate content.
The right fruit and vegetables for a ketogenic diet
There is a rule of thumb for this: above-ground vegetables barely provide sugar and other carbohydrates, whereas subterranean vegetables provide more. Favorable for the no-carb diet is, therefore:
- leaf salad
- cucumbers
- zucchini
- tomatoes
- pumpkin
- cauliflower
- aubergine
- beans
- sprouts
- Mushrooms and much more.
These varieties provide the body with additional fiber, which in addition to constipation and hemorrhoids also counteract hyperacidity.
On the other hand, fruit is a bit more problematic in a ketogenic diet: most varieties contain a lot of fructose. On the safe side, you are with avocado (botanically it is among the fruits), berries, papaya, lemon, and grapefruit. If it's too sour, help a little with Stevia.
Ketogenic is even vegetarian and vegan
But even those who do without animal products can benefit from the ketogenic diet. Because it allows a number of nuts and flours, from which delicious main meals can be conjured up. The following flours contain only a small amount of carbohydrates:
- guar Gum
- Locust bean gum
- nut flours
- sesame flour
- hemp flour
Many vegetarian and vegan "No Carb" products can be bought at health food stores, including bread, pasta, and konjac rice.
Feeding ketogenic: When will the yo-yo effect be threatening?
In principle, a balanced ketogenic diet can be carried out permanently. However, that hardly succeeds most. Because our brain, which controls hunger and appetite, is programmed to carbohydrates as the main source of energy.
At some point, that's why people usually crave bread and pasta - and sugar. Those who give in to this desire too quickly must reckon with the yo-yo effect, is, therefore, thicker than before the diet.
Therefore, slowly get out of the ketogenic diet, for example, you only have to do without carbohydrates in the evening and stop using full-fat dairy products, as the keto diet has allowed. Then you can usually keep your new weight problem-free - or you just put in seven no-carb days once a month or every six weeks.
You can find more about low carb on our topic page - if you do not want to do without carbohydrates.
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