Many athletes almost wholly abstain from carbohydrates. Their goal is to reduce body fat, eat healthier and feel fitter. The ketogenic diet is particularly suitable for athletes who want to achieve a specific competition weight, but also for people who want to lose weight sustainably and quickly.
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What does the term “ketosis” mean?
In medicine, the term “ketosis” is understood to mean a metabolic state in which the concentration of ketone bodies in the blood and extracellular space increases. The causes of ketosis include prolonged starvation (e.g., during a fasting cure) or a carbohydrate-free diet or a deficient intake of carbohydrates (less than 50 grams per day). Those who feed on carbohydrate-free feigns a supply shortage for the body. The brain is dependent on glucose, which is obtained in a mixed diet from the carbohydrates. However, if there is a deficiency, the brain can get the necessary energy from fat. The so-called ketogenesis takes place in the liver:
The ketogenic diet as a proven form of therapy
In a ketogenic diet is switched to a low-carbohydrate, but high-fat diet, which leads to ketosis within a short time. The principle of the diet is therefore based on the reduction of carbohydrate content while consuming food energy in the form of fat. The ketogenic diet is considered in medicine as a proven form of therapy, which is used for example in non-adjustable spasms, in cancer, in specific metabolic diseases or even in trying to treat epilepsy. Acute patients are reliant on intensive professional support in such a dietary change. But as mentioned above, athletes and overweight people can benefit significantly from this diet. The mechanism of action is not yet fully understood
Where can you find carbohydrates?
The carbohydrates are primarily sugar and starches. It is sometimes differentiated between:
- Simple sugars (monosaccharides): fructose, glucose (glucose) and mucilage (galactose)
- Double sugar (disaccharides): malt, milk or granulated sugar
- Multiple sugars (polysaccharides or polysaccharides): starch, chitin or cellulose
Cereals such as oats, millet, corn, rice, rye and wheat have a very high carbohydrate content. The starchiest foods include, for example, bread, pasta and cakes. But also potatoes, peas, beans and lentils have a high content of carbohydrates. Unlike carbohydrates, fat and protein are vital ingredients that the human body can not produce itself. However, carbohydrates are negligible as energy sources. You can use a heart rate monitor to measure your heart rate while doing a diet.
A healthy diet change takes time
Humans can live well without eating sugar and other carbohydrates. Who limits his carbohydrate consumption, feels fast fit and powerful. It is sufficient, only for a short time completely to do without carbs. If the consumption is then limited to a maximum of 40 to 50 grams per day, you can fully benefit from the ketosis. The change in metabolism may take a while, but then the body quickly gets used to it. After about four to five days, the body fat is converted into ketone bodies, which the body can then use as an energy source. As a result, fat is broken down. At the beginning of the diet change, the body may react a little bitchy. The side effects include, above all, bowel movements or digestive problems, tiredness and headaches. However, these usually disappear quickly – and then you feel fitter than before. According to a study by the Johns Hopkins Children’s Center, where the ketogenic diet is Freeman is scientifically researched, leading even a multi-year ketogenic diet in childhood and adolescence to any negative health side effects.
Which foods are allowed in ketosis and which are not?
If a ketogenic diet is done, everything can be eaten – except carbohydrates! All protein and high fat foods are allowed. These include, for example:
- Vegetables such as lettuce, broccoli, cucumber, sauerkraut or spinach
Carbohydrates of any kind, however, must be avoided, for example:
- any form of sugar
- sugary vegetables (eg corn or carrots)
- many cereals such as rye or wheat
- Beans, tomatoes and peas only in moderation
You will find here a detailed food table, which can be sorted by carbohydrate content. So you can see at a glance which foods are beneficial for ketosis and which are rather counterproductive.
It should be noted that sugar is not only contained in those foods in which it is suspected. Virtually all prepared meals and preserved foods, but also cereals contain sugar. There are about eleven pieces of sugar in 100 grams of tomato ketchup. Fruit also contains carbohydrates, mostly in bananas. Furthermore, there are many carbohydrates in dried fruits and fruit juices. For sour milk products such as buttermilk or natural yogurt, the carbs are almost entirely fermented. Cheese, eggs, poultry, meat, fish and seafood hardly contain carbohydrates. Regarding hydration: More is better. Water helps the organism to flush out the toxins. Also, the ketone body concentration decreases when the body is supplied with a lot of water.
Important: If you want to stop the diet, do not rush too fast. Too rapid carbohydrate intake can then lead to seizures. Lowering the fat/carbohydrate + protein ratio should be slow and controlled.