Today, I thought I’d dedicate a post entitled “Keto diet for beginners.” I’ll try to answer as many commonly asked questions and explain essential details as in-depth as possible. So, let’s jump straight into it.
The basis for the Keto diet is an extremely low carbohydrate and high-fat nutrition. It, furthermore, aids in the fight of diseases like cancer and epilepsy. Characteristic of the extremely low carbohydrate and the ketogenic diet is the fat content of 50-80 percent.
In addition to 300-500g of vegetables daily. The other important ingredients are high-quality vegetable oils, seeds, nuts, meat, and animal products. Carbohydrate-rich foods such as pasta, bread, potatoes or sweets will be completely deleted from your nutrition plan.
Stored fat gets burned off quickly due to the fundamental renunciation of sugar. Therefore, diseases such as multiple sclerosis or cancer do not get a chance to build a foundation within your body.
The abstention from the consumption of carbohydrates puts the body in the state of ketosis after a few days, in which energy will be gained through ketone bodies of the liver instead of carbohydrates.
By supplying an incredible amount of nutrients, harmful free radicals in the body can be controlled and the general health condition can be permanently improved. The goal is to reduce weight through a species-appropriate diet for the human body.
What is the Keto Diet?
History of the Ketogenic Diet
The ketogenic diet is a direct successor to the fasting method, also called ketosis. Fasting exists since the beginning of humanity. This is first of all due to the food shortage in the cold winter months at the time of our earliest ancestors.
Later, for example, the Greeks have rediscovered the many health benefits of fasting and actively fasted to fight disease. To date, moderate fasting is considered to be healthy for the human body.
A ketogenic diet is a form of fasting, as long-lasting sugary and starchy foods are avoided. This diet is strongly based on the original diet of the earliest humans.
In 1997, the American film “First do no harm” was broadcast. The film tells the story of a boy suffering from epilepsy, whom they put on a strict ketogenic diet to fight his illness in a special clinic.
The film was broadcast in Germany under the name “While there is still hope.” At the same time, for example, the great weight-reducing effect of the ketogenic diet became known as a result of which this diet suddenly enjoyed great popularity.
Even today, the ketogenic diet is quite famous due to its weight-reducing and health-promoting effects. Last but not least, because today the relationships between a low-calorie diet and the cure of diseases due to countless studies can be better understood. The ketogenic diet is so popular today because obesity can be reduced in a healthy way and without causing periods of starvation for the dieter.
The Principles of the Ketogenic Diet
The ketogenic diet aims to provide an optimal nutrient intake for the body with low exposure to disease-promoting substances. Here, the needs of the human body are oriented, which have hardly changed since early humanity.
An adaptation of the diet is necessary because of changes in access and variety of food. For today’s humans, there are no more natural fasting periods, but a maximum oversupply of fast food, high-carbohydrate diets, and high-sugar ready meals. This diet favors the emergence of diseases such as cancer or multiple sclerosis, to name only a couple.
The basic ingredients of the ketogenic diet are nutritious vegetables, high-quality vegetable fats, nuts, seeds, meat, fish and animal products.
The basis for this is the fresh and independent preparation of meals, in order to supply the body with as many vital nutrients and minerals as possible on a daily basis; this is necessary for the defense and control of diseases.
A positive side effect is simultaneous weight reduction. The ketogenic diet does not provide any sugary, pre-made or industrially heavily processed foods.
This favors the condition of ketosis. Here, the metabolic state of the body is completely changed because no more energy can be gained from carbohydrates. Thus, the body is forced to use the energy stored in fat cells and to gain energy from other fuels; for example, from the ketones produced in the liver.
This condition occurs when one supplies less than 50g of carbohydrate over an extended period of time. The ketosis takes place mainly in the liver. This process produces ketone bodies that provide the body with energy.
In ketosis, the substances acetone, acetoacetic acid, and beta-hydroxybutanoic acid are produced, which can lead to a fruity body odor. If ketosis persists over a long period of time, excess fat will be broken down, leading to weight loss.
At the same time, the cancerous cells or other harmful cells are deprived of their livelihood due to the lack of sugar. Over a longer period of time, the body gets used to using fat as an energy resource.
Food that is Great for the Keto Diet
In practice, it can be quite difficult to dispense with carbohydrate-containing foods, so it makes sense to collect information about suitable and unsuitable foods. For the ketogenic diet, suitable Foods are:
Meat, as it contains little or no carbohydrates and a lot of proteins and fats. Red meats such as steaks and ham are great, as are chicken and turkey.
You may include large quantities of dairy products in your nutrition plan. Above all, butter, cream and cheese are harmless and usable foods. Yogurt should be as fat and unsweetened as possible so that it complies with the principles of the ketogenic nutrition.
Eggs contain no carbohydrates and are very rich in protein. They are incredibly versatile, making them a perfect base food for the ketogenic diet.
Vegetables are a cornerstone of the ketogenic diet. Especially green vegetables, tomatoes, and onions have a high nutrient content, a low carbohydrate composition and are therefore indispensable.
Avocados have high-fat content and are therefore a great and widely used element in the kitchen of the ketogenic diet.
Fish, especially greasy species such as mackerel, carp, tuna, salmon or trout. These species often contain a high proportion of the incredibly healthy omega-3 fatty acid, which is very important for the ketogenic diet.
Ketonic and Collagen enriched Protein
Yes, you will definitely want to implement a daily workout routine to support your newly adopted and healthy lifestyle. And, nothing feels better than beginning the day with a keto-friendly shake before or after your exercise program.
They’re also great for those of you who don’t want to let go of baked goods such as cookies and bagels because you can even bake and cook with some keto protein powders.
Nuts and Seeds
Nuts and seeds contain natural proteins and fats, making them the ideal companion for the ketogenic diet. In addition to walnuts, keto dieters can also consume chia seeds, almonds, and pumpkin without hesitation.
Nuts and seeds are particularly suitable as a companion for baking (keto-friendly and flourless, of course), in smoothies or as a snack. On the positive side, they hardly contain carbohydrates.
Of course, spices should not be missing in the ketogenic kitchen. Since they usually mix the marinade of pre-soaked meat, for example, with sugar, you should preferably use fresh spices, instead.
Oils, just like fats, are a basis of the ketogenic nutritional form. High-quality oils such as virgin olive oil, coconut oil or avocado oil are wholesome an ideal.
Foods Unsuitable for the Ketogenic Diet
Grains can have up to 70 percent carbs. Therefore, it is important to avoid the intake of small portions of rice, pasta or bread so as not to interrupt the ketosis.
Fruit contains a high amount of fructose. Although this natural fructose is healthy in moderation, it causes the interruption of the ketosis.
Legumes like lentils, beans or peas are high in carbohydrates, so it’s important to avoid them as well.
Potatoes and potato products such as dumplings, French fries, as they contain a high percentage of carbohydrates.
Pasta, too, contains a high percentage of carbs due to the flour. There are, however, great alternatives. You can find ready to buy zucchini pasta, or prepare it yourself at home. It tastes just as delicious on your Pasta Carbonara or Bolognese, and you will not make a difference at all.
Ready meals usually contain, in addition to flavor enhancers, also a lot of sugar. These have no place in the ketogenic diet.
Alcoholic beverages such as vodka or whiskey do not contain carbohydrates, but alcohol is a foreign substance for the body.
When you consume alcohol, your body first breaks it down, and this causes a loss of energy during the process. Since the general health benefit of alcohol is questionable, they recommend refraining from it during the phase of the ketogenic diet altogether.
The basis of the ketogenic diet is the drastic reduction of carbohydrates to a maximum of 50 g per day and the increased intake of fat.
In addition, it makes sense to consume no more calories than you burn. Using free apps from the Internet, one can calculate the consumption properly.
About one gram of protein per kilogram of body weight daily is recommended, and the ketogenic ratio should be in the ratio 4:1, fats, proteins and carbohydrates. If you need 1800 kcal per day, for example, then 1440 kcal should consist of fat and 360kcal of carbohydrates and proteins.
In order to get as many minerals and vitamins as possible, vegetables with a low-calorie density should be used as sources of carbohydrates. If the vital micronutrients potassium, magnesium and sodium are not sufficiently absorbed from the diet, supplementation is recommended.
Sodium mainly occurs in Himalayan salt, magnesium in raw almonds and macadamia nuts, and potassium in salmon, avocados, and mushrooms. The intake of potassium should not exceed 4,700 mg per day.
Risk Groups and Side Effects
There are some risk groups for which the ketogenic diet is not suitable. It can also lead to unwanted side effects if the diet is not introduced gently.
Part of the risk groups are healthy children, for example. Physicians warn of growth delays and devastating developmental delays due to deficiency symptoms.
The ketonic diet is not suitable for pregnant and nursing women.
People with gallbladder disease should avoid the ketogenic diet due to the increased intake of fats. The bile produces gall fluid to get the fats from the food. A diseased bile may not be able to cope with the amount of fat ingested, which can cause nausea and complications.
There may be a connection with a low carbohydrate diet and the formation of kidney stones. However, there still is too little research for a substantiated statement regarding this matter. Most people can eat a ketogenic diet without getting kidney stones.
Possible Digestive Issues
Due to the disturbance of the pancreas’ function, ie there is an exocrine pancreatic insufficiency, the digestive system cannot produce enough enzymes. Symptoms of this can be unhealthy bowel movements, abdominal cramps, bloating, bloating and weight loss.
People who suffer from anorexia or other eating disorders should not carry out the ketogenic diet. This also applies to naturally skinny people who have a BMI below 20. For very thin people it would be fatal to lose even more weight, which can happen due to a dietary ketogenic. In such cases, the keto diet can lead to vitamin and mineral deficiency.
Side effects only occur with pre-existing health conditions or when the abandonment of carbohydrates is too drastic. Then, it can come to side effects in the first phase of adaptation to the diet. The abrupt withdrawal of carbohydrates can lead to fatigue, bad breath, nausea, constipation, weakness, and muscle mass loss.
This happens especially in the first few weeks of the diet change, as the body has to adapt to the new circumstances. The remedy here is to reduce the intake of carbohydrates step by step, increase the protein intake (such as protein powder) to prevent muscle loss and to pay close attention to the physical reaction.
I really hope I could answer most of your questions regarding the Keto diet. If you have any questions, article requests or would like to share your experiences with us, then please leave a message below.
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