How do you follow the keto diet

Lose weight on the keto diet

Without any carbohydrates to your desired weight

Do without pasta, bread and the like and lose weight? That sounds like a low carb diet. Basically, the ketogenic diet is no different: meat, fish, dairy products, eggs, nuts, and low-carb vegetables are all allowed on this diet. Read here how the ketogenic nutritional principle works and what advantages and disadvantages there are.

Keto what?

If the body needs energy, it falls back on its carbohydrate store, its so-called glycogen store. If this memory is used up, the body adjusts itself to a period of hunger and tries to produce energy, especially for the brain, through the body's own fatty acids. This process is called ketosis. The name of the ketogenic diet is derived from the desired body condition: the body tries to cover the required energy consumption with its own, already existing fat reserves. If we do not replenish these reserves or if we provide our body with additional resources, the body's own fats will continuously decrease and we will lose weight.

How does the ketogenic diet work?

Since the body has to use up its carbohydrate stores before it avails itself of the nasty fats that we want to get rid of, all carbohydrates must be rigorously removed from the menu. These include, above all, foods such as pasta, bread, potatoes and sugar. Low Carb 2.0 is the motto, which often lowers the state of mind due to the monotonous diet without the beloved noodles. Especially if you are not a fan of the excessive consumption of animal products, the coming weeks could be a challenge.

But if you now think that you only have to consume protein, we can put your mind at ease. Too much meat, fish, yoghurt and cheese slows down the keto effect and quickly leads to over-acidification of the body, which can have unpleasant consequences.

So what is the ideal ketogenic diet?

In the morning a quark with fruit, at noon an omelette with cheese and in the evening a salad with a steak. This is what the first day of a keto diet might look like. Protein-rich food with lots of protein, not too much meat and plenty of vegetables and fruit. The consumption of low-carbohydrate vegetables is particularly important during the ketogenic diet, otherwise digestive problems can quickly arise. In general, this form of nutrition is comparatively easy to integrate into everyday life, as it is mainly about avoiding bad carbohydrates.

Healthy fats

If there is a small low in the afternoon, an extra portion of fat can help get going again. Avocados and nuts are high-quality sources of fat. Drinking enough is also a must. Water, in particular, washes toxins and acids out of the kidneys. This is how you counteract acidification and keep your bowels busy.

Benefits of the Keto Diet

  • it is easy to integrate into everyday life
  • Even in the restaurant there are mostly dishes without carbohydrates
  • Keto dehydrates and breaks down fat - quickly and effectively
  • the insulin level is lowered - there are no food cravings
  • it provides enough energy to move around and do sports
  • in the long term, it can prevent serious diseases such as cancer

Disadvantages of the keto principle

  • As with other diets, an overly unbalanced diet can lead to a decline in performance
  • too much animal protein leads to acidification
  • Those who eat too few vegetables and fruits quickly struggle with constipation
  • unpleasant halitosis can quickly develop
  • the well-known yo-yo effect is possible after the end of the diet

Who is the ketogenic diet suitable for?

A ketogenic diet is not generally suitable for everyone. People who already have certain health problems should refrain from this diet or, if possible, continue it under the supervision of a doctor. The ketogenic diet is not suitable for people who are underweight, pregnant women, chronically stressed people, people with sleep problems, people with digestive or thyroid problems, liver cirrhosis and menstrual disorders.

The diet can be particularly useful for other diseases - for example, the ketogenic diet can help starve cancer cells. Epilepsy, Alzheimer's or multiple sclerosis can also benefit from a ketogenic diet. Please discuss this with your doctor beforehand!

Conclusion

If you stick to the diet and completely do without carbohydrates, you will see the first successes of the ketogenic diet after a short time. However, if you get a free ticket for gobbling up huge amounts of meat and fat through the diet, you will be playing with your health in the long term and will most likely not lose weight but even gain weight. As with all diets, it must be consumed in moderation.

Those who find it difficult to forego carbohydrates can try a half-day keto diet and, for example, eat bread, pasta and the like without a guilty conscience until 1 p.m. From 1 p.m. onwards, however, you have to stay consistent and avoid carbs.

Are you looking for easy diet recipes? Then click here and browse our ideas for delicious and low-calorie dishes.