Fat and protein instead of bread: This rule applies to followers of the ketogenic diet. However, experts are skeptical about the “miracle diet”.
The ketogenic diet is considered a suitable weight loss treatment for those who want to lose weight quickly. A central part of the diet is a complete renunciation of carbohydrates. Instead, users should eat fats and proteins in the form of meat, dairy products, eggs, and nuts. Nutrition experts are not convinced of the diet.
This is how the ketogenic diet works
Carbohydrates are the most important sources of energy in the human diet. They usually make up the bulk of our food in the form of grains, fruits, and vegetables. Carbohydrates are converted to glucose in the body, serving as an immediate source of energy. In particular, the brain almost exclusively needs carbohydrates for optimal performance.
In the ketogenic diet as a special form of a low-carb diet, the body is given very little carbohydrates. This is to change the metabolism so that the body is placed in the state of so-called ketosis.
Fast weight loss
Due to the lack of carbohydrates, the body increases in the ketosis on it to gain the required energy from fat reserves. So-called ketones form, which supplies the cells with energy. This should lead to the desired weight reduction.
What makes the ketogenic diet popular despite the extreme dietary changes is the rapid weight loss that initially occurs by breaking down glycogen reserves and water. Food cravings should be avoided during the ketogenic diet because the high proportion of protein has a filling effect.
Which fats are suitable for the ketogenic diet?
Anyone who believes that the fat diet can be feasted indiscriminately on the ketogenic diet is wrong. Users should refrain from using refined and industrially processed fats. Your diet should not primarily consist of animal fats.
Instead, the consumption of oils with a high proportion of omega-3 fatty acids such as linseed oil, rapeseed oil, and hemp oil, but also olive oil is recommended. Also, native coconut fat can be used for cooking.
On the nutrition plan should also find green vegetables. Cheese, eggs, and nuts are also allowed, as are avocados, herring, sardines, and macadamia nuts.
Possible side effects of the ketogenic diet
Despite the positive results, side effects could also be demonstrated when using the ketogenic diet. Constipation, nausea, and fatigue are the most important factors in the initial phase of dietary change. It can also lead to kidney stones when users do not take enough liquid. If dieters consume too much animal products, it can also lead to cardiovascular disease.
When switching to a ketogenic diet over the medium or long term, healthy people should consult with a doctor and undergo regular medical checks to avoid the risk of adverse health outcomes.
The ketogenic diet is hard to hold
The US news portal “US News” has diets evaluated by nutrition experts. The ketogenic diet performs poorly. The experts warn that the diet dictates an unbalanced diet. In addition, some respondents criticize that the ketogenic diet is not sustainable in the longer term. A renewed increase would be the result.
How ketogenic nutrition helps with serious illnesses
The extreme low carb diet is not only popular with people who want to lose weight. Ketogenic diets have been used in epilepsy treatment since the 1920s. Recent studies also suggest a link between reduced carbohydrate diets and decreasing epileptic seizures in affected people. However, scientists point out that there is still a need for research in this area.
Whether a ketogenic diet has positive effects on other diseases is controversial. Representative studies in this area are still pending.