Social media, foams, brimming with Before-and-After pictures of successful Keto followers and supporters, have succeeded, by using the ketogenic diet in a short period of time values of the Body transformations notice to reach.
A nutritionist, and a FIT-in-chief Elina feeder explains what’s up with that, and answered six key questions for the ketogenic Diet.
Because that’s how effective the diet can be in losing weight not only requires you to in-depth background knowledge, but also precise Planning and a lot of discipline to be able to at the end of their full effect.
1. What are the benefits of the Keto diet?
The ketogenic diet is an extreme Form of Low Carb diet, in which the body through the deprivation of carbohydrates is brought to its own fat stores to produce energy.
This condition is called ketosis. This is, in the first respect, of course, advantageous in that the body lose fast to fat. By the intake of carbohydrates and thus glucose will be largely dispensed with, also the blood sugar levels constant. The seizures in better concentration, less Fatigue, and lack of cravings Express.
Until one has reached this condition, however, it can take up to five days. In these the body in order to, what may feel at first uncomfortable: fatigue, digestive problems and Nausea are common at this time.
You can make it through, however, until the Onset of ketosis, reports, many Keto followers that they felt with the entry of this suddenly much more energetic and active.
2. Where are the macros?
Among macro-nutrients, or, in short, "Makros" called, refers to the three nutrient groups, carbohydrates, proteins and fats. In a normal, healthy diet, carbohydrates should make up about 50 percent, fat 30 percent protein 20 percent.
In the case of the Keto diet, this distribution is different. To enter the ketosis, to be scheduled per day, 65 percent fat, 30 percent protein and 5 percent carbs. That’s the equivalent of just 20 to 30 grams of carbohydrates a day!
To be able to control and observe, it is, therefore, little drum, to cook and fresh.
3. What foods are prohibited?
Basically no foods are forbidden, because at the end of the day the total amount of carbohydrates, fats and proteins.
However, there are foods such as sugar, white flour products or alcohol, who take full advantage of the day’s work in only small amounts of fairly quickly and, therefore, better should be avoided.
Since fat makes up the main share of the ketogenic diet, you should look at exactly what are the fats you eat. TRANS-fats, you should make a bow, as well as unfavorable Omega-3 and Omega-6 fatty acid compounds, as they occur, for example, in sunflower oil.
Healthy fats can be found e.g. in linseed, Chia and hemp seeds and in walnuts. In the latter case, one has to keep, however, the amount of an eye: Just cashew nuts contain, for example, at the same time, too many carbs.
4. Which protein sources are best?
In protein sources of meat, fish and vegetable protein are allowed sources. Vegetarians and Vegans can avoid, for example, Lupine, soy and legumes. In the case of legumes, one must be careful not to, however, is that it provides for too many carbohydrates.
Chickpeas and beans, for example, is great protein are suppliers, but can also exhaust quickly, the 5-percent-hurdle. Safer it is because with vegetables such as spinach and pumpkin, or mushrooms on-the-go.
5. What are the disadvantages of this diet?
In the case of the Keto-diet it comes Track easy. For example, by using Apps you have to hold on to everything it takes to be a day, and will be surprised still how fast you already has 20-30 grams of carbohydrates consumed.
Especially restaurant visits and food in convivial round can be quickly to be a challenge, because you lose the control over one’s own food.
At the same time, a Cheat Day is not really in it. Because such a means immediately, that it falls out of the hard-earned state of ketosis. "If you want a Keto diet, then make yourself prepared for it wird" exhausting;, summarizes Elina feeder.
6. Ketogen and vegan – is it possible?
Basically, a ketogenic diet is also possible if you want to dispense with animal food. However, as a vegan, or a Vegan, then it is only a very limited selection of food available.
The Keto diet is almost symbolic Bacon is void of course in the first place, but also milk, yogurt, or Mascarpone cheese as Protein sources are then no longer possible.
In the case of a vegan diet the Keto diet requires more preparation and planning.