You will learn to know about the keto nutrition, what you understand by this form of nutrition, which foods are allowed and when or for whom it is suitable.
What is keto nutrition and what happens in the body?
In short, the keto nutrition is an extreme form of low carb nutrition. Since you hardly consume carbohydrates, it is a no-carb diet. So that the body gets replacement for the missing macronutrients, healthy fats are very important in this type of nutrition. The keto nutrition is therefore a strongly carbohydrate -reduced and high -fat form of nutrition. It is assumed that it does not lead to fat but carbohydrates.
Why keto? Because with this carbohydrate -low but high -fat diet, the metabolism changes and the body comes into the state of ketosis (hunger metabolism). The fact that the body is hardly supplied with the keto nutrition and therefore hardly sugar (glucose), the glucose stores are emptied and the body attacks fat pads to gain energy. So -called ketone bodies are formed from the fatty acids, which saturate long and deliver energy. The keto nutrition is about the strong reduction of carbohydrates and not about reducing calories. The body is intended to make the necessary energy from the existing fat deposits. This form of nutrition is a very natural and original form of nutrition, since breastfed babies are also in ketosis due to the composition of breast milk. Our ancestors from the Stone Age or the Eskimos usually had hardly any carbohydrate sources available for a long time.
The nutrient composition with a classic keto nutrition looks as follows:
What does this form of nutrition bring you?
The goal of the keto nutrition is usually the reduction of body fat or the therapy of diseases. In itself, a ketogenic diet is not a means of losing weight, but weight loss makes weight reduction significantly because the feeling of hunger is greatly reduced.
The ketogenic diet can also have an anti -inflammatory effect and the risk reduces, for example, to develop cancer, Parkinson's, epilepsy or Alzheimer's. It can also have a positive impact on the healing course of these diseases. This is because the ketone bodies as an alternative to sugar act as an energy fuel for the body and have positive effects, since they are anti-inflammatory and enhancing concentration and energy. Cancer cells can only feed on sugar, but not on fat. Thus, the livelihood with this diet is taken away from you. In the case of epilepsy as well as Parkinson's and Alzheimer's, no more glucose can be transported to the brain, which means that a deficiency appears here. The ketone bodies can pass the blood brain barrier and thus continue to supply the brain with energy, so that the number of epileptic seizures and the symptoms of Parkinson or Alzheimer's can be reduced. But even with diabetes, the ketogenic diet has already achieved good results in many ways, since the blood sugar level is kept low and less insulin is required. When using the ketogenic diet as a therapy of diseases, however, the attending doctor should always consult, since the medication can change.
Which foods are allowed?
With the keto nutrition, it is important that you pay attention to healthy fats because fats with this type of nutrition take a very high proportion. From the medium -chain fatty acids in coconut oil, the body can form particularly light and good ketone bodies, which is why this source of fat is very advantageous as a supplement.
examples for allowed one Food:
- Meat-best in organic quality
- Fish - best -rich species, e.g. wild salmon, tuna
- Nuts - e.g. walnuts, hazelnuts, macadamia nuts
- Fruit with little fructose - e.g. avocado, berries such as raspberries, blackberries, strawberries
- Cold -pressed, high -quality oils - e.g. coconut oil, olive oil
- Seeds-e.g. linseed, chia seeds, hemp seeds
- Cheese and butter
- Green vegetables - e.g. leaf spinach, kale, broccoli, zucchini, cucumber
examples for not allowed Food:
- Cereals - e.g. potatoes, pasta, bread
- Fruit - e.g. apples, bananas, pears
Overall, the ketogenic diet should not only consist of fat and protein, but always contain a certain share of vegetables so that the body is sufficiently supplied with vitamins.
Who is this diet suitable for?
If you want to reduce your body fat percentage, you can achieve results relatively quickly with the keto nutrition. When the state of ketosis has been reached, the feeling of hunger also feels fit, you feel fit and feel energy because the ketone bodies formed extend the feeling of satiety and lower the hunger hormones. You can reach this change after a few days. Note: When the changeover, the so-called keto flu can initially occur, which means that you may feel limp and tired. However, this should improve again after a week.
For physically healthy people, changing to keto nutrition is no problem. But if you suffer physical restrictions, previous illnesses or illnesses, you should always consult a doctor before changing your diet.
If the ketogenic diet is well put together and contains sufficient vegetables, it is also suitable as a permanent diet.
Do you fancy a keto recipe?
Test your first Keto dish now. We have a delicious keto pancake recipe for you that you will definitely taste! The best thing about it? You only need 2 ingredients for the pancakes. Have fun and let it taste good!
Here you come directly to our recipe: Keto recipe - pancakes with cream cheese
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