No carb instead of low carb? The Secret of the Keto Diet

The keto diet - also known as the no-carb diet - is ultimately the new version of a well-known (and proven) method: reducing the intake of carbohydrates and thereby losing weight. After fats were demonized for a long time, Robert Atkins revolutionized the world of those who wanted to lose weight with the first low-carb diet in the 1970s. It was followed by Logi, Dukan - and now Keto.

The name "Keto" is derived from the principle that ultimately all of these diets are about. The body is fed as few carbohydrates as possible in order to bring it into a state of ketosis, sometimes also called ketolysis. This means that it draws its energy from fat and not, as is usually the case, from carbohydrates. This happens when fat is converted into so-called ketone bodies in the liver, which in turn can be used by the body to generate energy.

This is how your metabolism switches to ketosis

Your metabolism loves sugar. Your body normally uses carbohydrates (sugar) for energy and stores them in the form of glycogen in the muscles and in the liver until they are used up.

Excess glycogen that is not used up (through too little exercise, too much sweets, etc.) is converted into fat to be stored in another place - for example on the stomach or thighs - because storage space is limited. But if you do not supply the body with any or only very few carbohydrates, the stores empty and new energy has to be found. This is exactly where the keto principle comes into play:

Your metabolism adapts to the changed situation out of necessity and switches to what is known as ketosis: This means that it now draws its energy from fat cells by converting fat into so-called ketone bodies in the liver, which the body then uses to generate energy can be used. Excess body fat is supposed to be broken down while maintaining muscle mass.

Try to eat a maximum of 50 grams of carbohydrates a day, because keto doesn't have to be extreme to function.

What can I eat on a keto diet?

Every beginning is difficult - even getting started with the ketogenic diet. But you shouldn't go hungry during a keto diet and you won't either, I promise! Studies show that diets with a high percentage of fat fill you up faster and longer.

Those who "only" eat low carb eat fewer carbs, but not as many healthy fats as in the keto diet. Protein-rich foods are also real fillers and they are also very popular with keto fans.

What exactly you are allowed to eat and what not, we have put together for you here:

1. High fat foods

Fat plays a big role in the ketogenic diet and should make up up to 70 percent of your daily diet. But not all fat is the same. Both polyunsaturated and monounsaturated as well as saturated fatty acids are allowed.

Even if all fatty acids can be used for ketogenesis, their usability depends on their chain length. Medium-chain fatty acids, also called medium-chain triglycerides (MCT for short), are true keto boosters. You can use them directly through the liver.

You can buy pure MCT oil in bottles or alternatively use coconut oil. Sunflower oil is also not recommended because it has an unfavorable fatty acid distribution (ratio of omega-3 to omega-6 fatty acids).

Other good sources of fat are fish (tuna, salmon, anchovies, sea bream, trout), vegetable oils (olive oil, rapeseed oil, linseed oil, coconut oil, butter, avocado oil, MCT oil, cream, lard), numerous nuts, cheese and sausage products such as bacon.

2. Protein-rich foods

Some high-fat foods are also good sources of protein, which should also be on the ketogenic menu every day: Meat (beef, chicken, game, sausage, ham, minced meat, bacon), eggs and of course the types of fish mentioned above.

3. Fruits and vegetables

Vegetables and fruits should of course not be missing in your diet - even during a keto diet. The only stupid thing is that many types of fruit and vegetables contain plenty of starch (polysaccharides) or fructose.

When it comes to fruit, you should limit yourself to avocados, papaya and all kinds of berries that are low in fructose.

Pumpkin, carrots and sweet potatoes should only be on the menu in exceptional cases, as they contain a lot of carbs compared to other vegetables. When it comes to vegetables, focus on salads, green leafy vegetables, and spinach. Cabbage, such as broccoli, cauliflower, kale and kohlrabi, are also allowed.

4. Nuts and kernels

Nuts and kernels such as Brazil nuts, macadamia, hazelnuts, chia seeds, flax seeds and pumpkin seeds are keto-compliant.

But be careful: nuts provide a lot of fat and protein, but also some carbs, so you should always pay attention to the portion size.

Walnuts, cashews, but also pistachios and peanuts are very high in carbohydrates and should only be eaten in moderation. Dried fruit is taboo.

Diet change: the ketogenic diet in practice

In order for ketosis to start at all, all carbohydrate reserves in the muscle cells and the liver must first be used up.

On average, this takes 4 days after the carbohydrates have been reduced to less than 30 grams per day.

During these first few days of getting used to it, your mood can suffer a bit, you often feel powerless, tired and irritable.

From day 5 it starts: The body begins to give the metabolism the signal to break up the fat reserves. Free fatty acids and ketone bodies are created for the brain, muscles and organs as alternative energy sources.

How Fast Can I Lose Weight Using the Ketogenic Diet?

A large-scale study from Sapienza University in Rome found that a year after starting the keto diet, participants lost an average of 10 percent of their body weight. Another study found that the obese participants reduced their weight, BMI, and blood sugar levels within 24 weeks.

Especially in the first few weeks of the ketogenic diet, the weight loss success is great. These different values ​​show that the individual metabolism does not make it possible to determine a fixed period in which to lose weight.

Is the Keto Diet Dangerous?

There is research linking diet to relief from epilepsy, Alzheimer's, and type 2 diabetes. Many study participants also report that they feel fitter and in a better mood with ketone bodies instead of carbohydrates.

So the keto diet does come with a number of benefits. "I recommend a healthy woman to live ketogenic for 1 to 3 months at a time," advises Lommel. "After that it is important to listen to body signals".

Poor sleep or dry eyes can be signs that a high-carb phase can help.

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