What are the Least Healthy Fat Diets
Ketosis diet - the "fat diet" for a better attitude towards life
Lots of fat, few carbohydrates and still losing weight - is that possible? As some studies show, the ketosis diet is currently becoming more and more popular. The term ketosis and the associated ketosis diet has become more and more important, especially in the fitness and nutrition sector. But how exactly does the principle of ketosis work and what is this type of metabolism good for?
Ketosis Diet - What is it?
Generally speaking, ketosis is a natural form of metabolism. The associated ketosis diet consists almost entirely of fats and few carbohydrates. So carbohydrates disappear almost completely from your diet. Your body then uses more fats because it lacks carbohydrates. From the fats it gets the energy that your body needs. As soon as your body gets the energy from the fats, your metabolism has switched to ketosis. Originally, ketosis was known from long periods of fasting and starvation. That is why ketosis is also understood to mean the term starvation metabolism.
How does ketosis work?
Your body has very few carbohydrates available. Therefore, he uses ingested fats to gain energy. Your body needs the energy gained at all times. In this way, for example, it keeps body heat constant (approx. 36.5 degrees) or uses the energy to maintain mental functions. So when your body notices that it cannot gain energy from any other carbohydrates, it changes its metabolism and goes into hunger metabolism - i.e. into ketosis.
With a ketogenic diet, you consciously forego a lot of carbohydrates, whereas you increase your fat intake. You must not neglect your protein requirement here. It must be adequately covered. Many eat according to this nutrient distribution for health reasons - the desire to lose weight, maintain a healthy BMI or to prevent many diseases.
A ketosis diet is also a recognized treatment for certain forms of childhood epilepsy. Several studies have shown that it drastically reduces seizures in epileptics and promotes brain stability.
So that your metabolic state can turn into ketosis, you have to reduce the carbohydrate intake to less than 20g per day.
What is my diet like on the ketosis diet?
To be in ketosis, you must first eat it. The ketosis diet offers ideal conditions for fat loss, as the body now has to rely primarily on fat as an energy supplier. The only way to get to this state is by eating fewer carbohydrates.
You severely limit the amount of carbohydrates you eat from your diet and almost completely avoid carbohydrates. You should therefore not gain more than 20g of carbohydrates. These 20g should be in the salad. Dietary fiber is not included in the 20g. You should generally avoid vegetables and fruits with a lot of sugar, such as white cabbage and bananas. Sugar in general is prohibited during the ketosis diet. That means: no sweets! You also have to do without cereals, cereal products and potatoes, as the carbohydrate content is too high and is not helpful for persistent ketosis.
In order not to lose muscle mass, the protein requirement should always be sufficiently covered. Not too little, but not too much either. Too many proteins mean a build-up of glucose again and can interrupt ketosis. In order to achieve a high biological value, it is advisable to consume animal and vegetable proteins together. Only then do you assume that your body uses the proteins optimally and uses them to build muscle. A high-quality steak, for example, which has many fatty proteins, is suitable as animal protein. Plant-based proteins can be found in high amounts in nuts, which you should also consume regularly.
In contrast to the carbohydrates, you should now consume as much fat as possible. The majority of the energy requirement consists of 60-90% of fats. When it comes to fats, too, you should consume both animal and vegetable products. However, it depends on the right fatty acids. Fat does not primarily mean animal fat in the form of bacon and meat. Polyunsaturated or monounsaturated fatty acids are crucial! So regularly fatty fish such as pikeperch or saithe and cold-pressed oils such as olive or pumpkin seed oil. But steer clear of hydrogenated fats as they do not contain health-promoting trans fats! These fatty acids can, for example, promote hardening of the arteries or cardiovascular diseases. The percentage of daily fat intake should be between 60-200g, depending on whether you want to gain or lose weight.
It is important to follow these guidelines in order to get into a ketogenic state and maintain effective ketosis.
What exactly happens during ketosis?
With a high-carbohydrate diet, your metabolism breaks the carbohydrates down into their individual building blocks. Important enzymes break down a large proportion of the carbohydrates into their simple sugars, the so-called glucose. The glucose serves as fuel and ensures that the metabolism generates energy. Your body stores excess glucose in the form of glycogen, known as glycogen stores. However, if you fail to supply glucose for 24-72 hours, your body's glycogen stores are depleted and empty.
A ketogenic diet, on the other hand, lacks a large proportion of carbohydrates, which, however, does not mean anything negative. Now ketosis occurs. Ketosis primarily ensures a certain amount of glucose, which your body needs to survive. Red blood cells in particular are dependent on glucose. They are responsible for the transport of oxygen in the blood and can only function with glucose.
With a high-carbohydrate diet, your brain only burns sugar for energy. If there are disturbances in the carbohydrate metabolism, problems arise in the energy supply. To keep your brain functioning properly, it needs an alternative source of energy. Your liver can even make it yourself! If you get enough fat, your liver will make the ketone bodies. The ketone bodies can be used for energy production anywhere (except for the liver itself and the red blood cells). Therefore, the ketones are suitable as a suitable energy supplier for the brain. Their utilization requires less oxygen. This means that they are still very reliable in the event of a lack of oxygen. They can also protect sensitive brain cells from inflammation and free radicals.
Your body can now ensure the rest of the energy supply from a large proportion of fats. The process of ketosis only happens when your body has fat available. This either comes from food or has already been stored in the body in the form of adipose tissue cells. During ketosis, the liver converts ingested fatty acids into so-called ketone bodies. These replace the usual glucose. Your body then gets the energy from ketones. If the fatty acids are missing, your body breaks down its own fat stores. Your metabolism uses the released fats and breaks them down into fatty acids. As a result, the fatty acids get into the blood. There your body builds them up again into ketone bodies - again for energy production. Without food, your fat storage can supply the body with energy for another 50-60 days - depending on how much fat tissue is available. These steps prove that a ketosis diet is able to shed excess fat.
Why live in ketosis?
Compared to the ketogenic diet, when the carbohydrate intake is high, the body first breaks down the carbohydrates to glucose. They are the primary and rapid supplier of energy. Fats and proteins, on the other hand, are the slower one. However, the energy in carbohydrates is used up all the faster. Proteins and fats, on the other hand, provide energy slowly but steadily.
Ketosis is also able to regulate blood sugar levels. Because a high consumption of carbohydrates ensures that the blood sugar level rises. After all, there is also more blood sugar in the blood. Since the bloodstream only absorbs carbohydrates as monosaccharides (simple sugars), enzymes break down the complex sugars first. Carbohydrates always provide the simple sugar glucose. More glucose increases blood sugar levels. The blood sugar level rises with a high intake of carbohydrates and has to be regulated. This is why the pancreas secretes insulin. Many carbohydrates therefore ensure an increased release of insulin. Insulins, in turn, regulate blood sugar levels. They promote the absorption of glucose in the liver and muscle tissue. The excess glucose moves from the blood to other places in the body and the blood sugar level drops. Sounds great, but most of the time it isn't! The body can develop insulin resistance due to the high levels of insulin it releases. Then at some point the insulins can no longer balance the blood sugar level. The result: diabetes mellitus. Here is a graphic to help you understand:
The metabolic principle of ketosis requires a low intake of carbohydrates. Less carbohydrates, fewer problems.
What are the benefits of the ketosis diet?
The numerous benefits of ketosis are not only able to improve the physical but also the psychological well-being. Fewer fat deposits bring you many health benefits. It also increases your own complacency. Many people who live in ketosis feel stress relieved, more energetic, and healthier. For many, the main reason for a ketosis diet is to be successful in losing fat. Further advantages are summarized below.
Ketosis increases your mentality and promotes motivation
Your body has a lot of energy available, which it also needs. Nevertheless, your metabolism breaks down the fat deposits and you lose excess weight. As is usual in many diets, your body feels exhausted in the long run because the energy requirements are not met. However, during a ketosis diet you will neither feel starved nor lose your circulation. Instead, you will see fewer fat deposits on your body. It will keep you motivated and you will probably even have fun losing weight.
Your body avoids inflammation or can even heal it
Sugar causes a lot of inflammation in your body. Inflammation, in turn, causes disease or makes it worse. To stay in ketosis, you need to cut sugar off your diet altogether. Ketosis thus prevents inflammation caused by sugar and can even cure some diseases. Ketosis has anti-inflammatory and pain-relieving effects. But ketosis also helps through other positive effects that have health-promoting effects on the body.
A ketosis diet helps you lose weight
When the body is set up for long-term ketosis, fat is a key source of energy. Then most of the people lose their pounds with ease. The metabolism breaks down the fat deposits and they are used to generate energy. Fat breakdown (lipolysis) releases fatty acids. The fatty acids are built up into ketone bodies and ultimately ensure energy production. The body consumes them or excretes them in the urine if not used.
Despite the potential benefits, you should consult a doctor or nutritionist who is familiar with ketosis before starting a ketosis diet. The ketogenic diet is not promising for every illness. You should also have regular medical checks. Pay particular attention to the blood values!
When exactly is my metabolism in ketosis and how can I tell?
The trigger is low blood sugar levels. If there is little glucose in the blood, the metabolism changes and turns into ketosis. A blood test can be used to determine if you are in ketosis. The blood test determines the number of ketone bodies and blood sugar levels. If your blood sugar is lower than usual and the ketone count is higher, you are probably already in ketosis. Sometimes the urine also changes its smell during the adaptation phase. Ketones in urine are measurable. However, the measurement is not as accurate as the blood test. After all, the kidneys only excrete a small amount of unused ketones in the urine. During the adjustment phase, you may also experience side effects such as tiredness, insomnia, or some digestive problems.
How can my body go into ketosis?
There are some biohacks you can use to consciously transition into ketosis. Biohackers are those who hack their own bodies and their own "system". To do this, they concentrate on the body and use methods to optimize the organism in the body. This allows them to take advantage of the metabolic process earlier and more effectively.
Intermittent fasting - the entry into ketosis
Intermittent fasting is the first option for an easier entry into ketosis. To do this, you have to fast for a few hours, i.e. not eat anything. The body boosts its metabolism. The period between breakfast and dinner is lengthened so that the body learns to gain energy from fat cells. Lipolysis - the breakdown of fat - occurs again. The number of ketone bodies increases.
Endurance sports - get rid of the carbohydrates!
As we already know, the body stores excess carbohydrates in the form of glycogen. During sporting activities, these glycogen stores empty and channel the carbohydrates back into the blood. There your metabolism uses them to generate energy. Your body now uses up the remaining carbohydrates. Your body has to gain a lot of energy, especially with endurance sports such as jogging. So your organism needs more carbohydrates and uses them up faster. This allows your metabolism to transition into ketosis more quickly.
High quality fats - the immediate source of energy for ketosis
High-quality fats offer the body optimal conditions for a functioning ketosis. They are found in coconut oil, olive oil and numerous nuts, for example. Ketosis metabolizes high quality fats as an immediate source of energy. With an increased intake of high-quality fats, the metabolism stimulates the production of ketones, which results in effective ketosis.
Full without carbohydrates, is that possible?
Many nutritionists advise moderate consumption of meat and fat. Others lead to high fat consumption, but low carbohydrates. But what is healthier now?
According to the guidelines of the DGE, 55-60% of the total energy requirement should cover carbohydrates, 30% fats and 10-15% proteins. The diet should consist mainly of grain products, fruits and vegetables. The body thus derives the majority of its energy from carbohydrates. When your metabolism can't get energy from carbohydrates, it uses proteins and fats. Only then does it break down the other nutrients. Your body then gains a lot of energy, but does not break down much fat. He knows he doesn't have to lose fat. After all, he has the carbohydrates for energy supply.
If you eat ketogenic, you are avoiding all high-carbohydrate foods. No bread, no pasta, no rice and no potatoes either! Of course, this sounds difficult or even impossible at first. But with a strong will it is not impossible. Of course, you mustn't ignore what you're doing it for ... namely for yourself and your body, in which you should feel good at all times.
Missing carbohydrates are initially unfamiliar to the metabolism. But unfamiliar doesn't mean anything bad! Because by avoiding many carbohydrates there are also many advantages. They say: if you lack carbohydrates, you lack energy. However, if you turn up the fat intake, you will balance the energy balance. So you take in fat with your food and break it down. The body extracts fatty acids from the breakdown of fat and uses them to form ketone bodies. The ketone bodies then provide energy. So you don't lack any energy!
But what about feeling full? Will you ever get full without carbohydrates? There is a simple answer to this: yes! Fat is more filling than carbohydrates. One gram of fat provides our body with 9 calories, whereas carbohydrates only provide 4 calories. You also absorb fat in a more controlled manner. Sugar, for example, is addicting, fat is not. When they absorb sugar, organs in the body release happiness hormones such as serotonin or endorphins. These hormones transmit information to your brain and it lifts your mood. This happens every time you ingest sugar. So your body wants to eat sugar over and over again.
In addition, certain fatty acids are essential. Your body cannot synthesize them by itself. You have to get them with the food. These include, for example, omega-3 or omega-6 fatty acids.These fatty acids appear increasingly in high-quality oils and fish.
Who is the ketogenic diet suitable for?
After all this information, you are probably asking yourself the question: is a ketosis diet right for me at all? Who is the ketosis diet actually suitable for?
The ketogenic diet is interesting for everyone:
- Men and women who want to lose weight or stay slim permanently
- who like to eat a high-fat diet and still do not want to get any negative effects from it
- People with illnesses who wish to treat them through a ketogenic diet
- People who want to prevent diseases
- whose metabolism cannot handle carbohydrates as well or are insulin resistant
- Athletes, especially bodybuilders
If you are listed in the specified target groups, a ketosis diet is worth considering for you. If you cannot really assign yourself to the target groups, you can still eat a ketogenic diet. A ketogenic diet is a conceivable alternative for everyone. More and more people suffer from metabolic syndrome and have problems with processing carbohydrates. You can get the most benefit from ketosis. But ketosis isn't just for people who have illnesses or are overweight. Ketosis itself has many positive effects on the organism. They do not make themselves noticeable immediately, but many feel more balanced and less stressful.
No one can give such a general answer whether a ketosis diet or a long-term diet is ideal for you. Every person is different and every body processes nutrients differently. You can thus benefit from positive effects or suffer from disadvantages. For years there have been studies on the most varied of diets. What the studies about ketosis found: it is helpful in many cases!
So you feel the need to eat differently somehow? Do you want to get to know other aspects of nutrition and make new experiences? Then just give it a try! But consult a doctor beforehand!
An overview of ketosis again
- Ketosis is a natural form of metabolism
- In ketosis, the body uses more fats because many carbohydrates are not available
- a low blood sugar level is the trigger for ketosis (increase in ketone bodies)
- Ketosis ensures energy production (lipolysis: fatty acids -> ketone bodies -> energy production)
- Metabolic processes ensure the breakdown of superfluous fat deposits
- you achieve an effective ketosis especially through a ketosis diet (low carbohydrates, high fat, sufficient protein)
- no more than 30-50g of carbohydrates
- No sugar, grain, grain products and potatoes
- Sufficient proteins: not too many (gluconeogenesis can interrupt ketosis), not too few (muscle breakdown)
- 60-90% of the total measured energy requirement should consist of fats
- you should follow nutritional guidelines to maintain long-term effective ketosis
- Ketosis has many health benefits
- you should check with a doctor or nutritionist beforehand
- The ketogenic diet is a conceivable alternative for everyone as it is helpful in many cases
- Objective: weight loss, maintain a healthy BMI, prevent diseases
Sources and Studies
- Baranano KW, Hartman AL .: The ketogenic diet. uses in epilepsy and other neurologic illnesses. Curr Treat Options Neurol 2008; 10: 410-419
- Blackburn GL, Phillips JC, Morreale S .: Physician’s guide to popular low-carbohydrate weight-loss diets. Cleve Clin J Med 2001; 68: 761-766. 768-9, 773-4.
- Cook, SI, Sellin, JH .: Short chain fatty acids in health and disease. In: Alimentary Pharmacology & Therapeutics: 1998; 12 (6); P.499-507. In: https://europepmc.org/abstract/MED/9678808
- Guzmán, M, Blázquez, C .: Ketone body synthesis in the brain: possible neuroprotective effects. In: Prostaglandins, Leukotrienes and Essential Fatty Acids: 2004; 70 (3); Pp. 287-292. http://www.ncbi.nlm.nih.gov/pubmed/14769487
- Johnstone, AM .; Horgan, GW; Murison, SD; Bremner, DM; Lobley, GE: Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. In: The American Journal of Clinical Nutrition: 2008; 87 (1); Pp. 44-45. http://ajcn.nutrition.org/content/87/1/44.short
- Maalouf, M .; Rho, JM; Mattson, MP: The neuroprotective properties of calorie restriction, the ketogenic diet, and ketone bodies. Brain Res Rev 2009; 59: 293-315.
- Maid-Kohnert, Udo: Encyclopedia of Nutrition. A to Fettk. Berlin. 2001
- Chief Knight, Dr. Helmut: Eating and drinking wholesome according to the 10 rules of the DGE. In: https://www.dge.de/ernaehrungspraxis/vollwert-ernaehrung/10-regel-der-dge/
- o. V .: ketosis (metabolism). In: https://de.wikipedia.org/wiki/Ketose_(Stoffwechsel)
- Schlieper, Cornelia: Basic questions of nutrition. Ketosis. Verlag Handwerk und Technik 2010
- Gupta, L .; Khandelwal, D .; Kalra, S .; Gupta, P .; Dutta, D .; Aggarwal, S .: Ketogenic diet in endocrine disorders: Current perspectives. In: https://www.ncbi.nlm.nih.gov/pubmed/29022562 November 2017
- Gerber, Philipp A .: Fructose Consumption and the Metabolic Syndrome: Association or Causality? In: https://doi.org/10.1024/1661-8157/a002399 June 22, 2016
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