Ketogenic Diet – What Is It?

No Carb – the ketogenic diet

The ketogenic diet goes one step further than the low-carbohydrate diet: it almost completely avoids carbohydrates (only about 50 grams per day) and recommends a lot of fat in return. This allows you to lose a lot of weight quickly. The aim is to put the body into ketosis, i.e. to change the metabolism. In the state of ketosis, the body begins to get the energy it needs from fat due to a lack of carbohydrates.

• The ketogenic diet is offered in some clinics as an alternative diet for cancer patients because less sugar inhibits the growth of cancer cells. People with diabetes and epilepsy have also noticed an improvement in their condition when trying the diet.
• The high fat and protein content of the ketogenic diet limits food cravings.
• If no carbohydrates are available, the glucose that is important for the brain is obtained from fat (about ten percent) and protein (about 50 percent). However, this is not as effective as the ketogenic diet. When the glucose is used up, the body produces ketones from fatty acids in ketosis, which supply the brain with energy. This process can take a little longer initially and can go hand in hand with “low carbs flu” symptoms such as headaches, weakness, and fatigue.
• Don’t confuse ketosis with ketoacidosis. The latter is harmful to health and occurs when the body becomes too acidic, i.e. if you do not eat any carbohydrates for a long time.
• You can use test strips to determine whether your body is in ketosis. In the beginning, it is easier to bring about this, since all carbohydrates are dispensed with. After that, the intake of carbohydrates is limited to 50 grams per day.

The ketogenic diet – how does it work?

1. On the ketogenic diet, you get calories from fat (60 percent), protein (35 percent), and carbohydrates (5 percent).
2. Your calorie needs depend on your diet goal and daily basal metabolic rate. Accordingly, with a calorie goal of 1700 kcal, you need to eat 113 grams of fat, 149 grams of protein, and 21 grams of carbohydrates per day.
3. The ideal carbohydrate content is around 20 grams per day and should never be more than 50 grams per day for a successful diet.
4. On the ketogenic diet, you need to convert carbs into net carbs. That is, you calculate all of the carbohydrates minus the fiber. Vegetables rich in fiber are therefore very suitable as a source of carbohydrates.
5. Important sources of energy are, for example, eggs, nuts, milk products such as quark, green leafy vegetables, and white and fatty red meat. High-quality vegetable fats such as coconut oil are also good for a ketogenic diet.