What is the Keto Diet?
What is the Keto Diet?
Keto is an abbreviation for the so-called ketogenic diet , which is ultimately an extreme form of low-carbohydrate diet . The principles of the ketogenic diet are high in fat, moderate in protein, and very low in carbohydrates. The ratio of these nutrients is typically 70–80% fat, around 10–20% protein and 5–10% carbohydrates [ii].
For a typical meal plan with an average of 2,000 calories per day, this means:
- 165 g fat
- 75 g protein
- 20-30 g carbohydrates [iii]
But how is it that you can eat so much fat and still lose weight?
The initial weight loss is mainly due to the body losing a lot of water due to the sudden and extreme reduction in carbohydrates . Of course, if you leave out an entire food category (in this case the carbohydrates) there is less to eat; which is likely to make you eat less in general.
In addition to consuming less food , the body is forced to get its energy from ketone bodies instead of glucose . This is what is known as "ketosis".
In order to understand ketosis , one should first clarify how our body gains energy from the foods we consume.
The body cells prefer to use glucose (carbohydrate building block) as an energy supplier [iv]. When carbohydrate intake is drastically reduced and replaced with high-fat foods, the body is put into a state of ketosis. In this case, the liver converts in the body to stored fat into so-called ketone bodies , which are used instead of glucose for energy; this is how fat is burned instead of carbohydrates [v].
Is keto (ketogenic diet) new?
Despite the current hype, the ketogenic diet is nothing new. This form of diet was first developed in the 1920s for the treatment of epilepsy in children [vi]. But it is only recently that this form of nutrition has become so popular as a way to lose weight.
What can you eat on keto (ketogenic diet)?
Fats, proteins and only a few carbohydrates - this is the formula for a successful ketogenic diet. The carbohydrates will make up a far smaller part of your diet than you are used to. The ketogenic diet is where you skip most of the carbohydrates . This includes typical sources of carbohydrates like bread and pasta, but also less obvious ones like fruits and vegetables.
Here is an exemplary list of foods that are “allowed” on the ketogenic diet:
| High fat foods | High protein foods | Low carbohydrate foods |
Butter | Beef | Leafy green vegetables (this vegetable is best for keto) |
The ketogenic diet and carbohydrates
In order for the ketogenic diet to work, carbohydrates must be drastically reduced. Carbohydrates are found in a variety of foods that you need to remove from your diet, such as: B. pasta, bread, oatmeal, potatoes, fruits and vegetables. Omitting these foods could lead to a lack of important nutrients.
In the table below you can find some carbohydrate suppliers. The goal with keto is to stay below 30 grams of carbohydrates per day.
| Food | Amount of carbohydrates |
| 1 slice of whole grain bread | 47 g |
| 100 g of boiled sweet potato | 18 g |
| 1 medium banana | 30 g |
| 100 g of oatmeal | 68 g |
| 1 medium apple | 15 g |
| 350 ml of lager beer | 13 g |
| 100 g raw carrots | 5 g |
| 1/4 l orange juice | 11 g |
| 190 g Greek vanilla yogurt | 11 g |
| 100 g steamed broccoli | 5 g |
| 100 g of boiled cauliflower | 2 g |
| 150 ml red wine | 4 g |
This salad, for example, looks healthy, doesn't it? It is high in broccoli, eggs and dried cranberries. But it also contains 33 g of carbohydrates , which is already more than the daily ration allowed for keto.
Does the Ketogenic Diet Help You Lose Weight?
The ketogenic diet is a very restrictive form of nutrition that puts your body in a state of ketosis. Much of the initial weight loss is due to water loss ; this effect is reversed as soon as you start eating more carbohydrates again.
How well can keto be sustained?
Many have found that keto is a viable weight loss diet for a manageable amount of time. But studies have shown that keto is quite restrictive and difficult to maintain for a long period of time . There is also a focus on red meat and other high-fat foods that are increasingly classified as unhealthy [viv]
Is the Ketogenic Diet Safe?
With the ketogenic diet, you increase the amount of fat on your menu. Keto does not differentiate between the different fatty acids (saturated and unsaturated) and only dictates that you should eat a lot of them. However, there are “good” and “bad” (unsaturated and saturated fatty acids) fats. Foods high in saturated fats pose health risks , including an increased risk of heart disease [viii].
Keto does not comply with the 10 rules of the German Nutrition Society (DGE) , which recommend a lot of fruit and vegetables, whole grain products and plant-based foods. They expressly recommend using vegetable oils and thus reducing the amount of saturated fatty acids in order to lower the risk of heart disease [ix]
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