“Low Carb” diets are a trend of recent years and have a growing presence across all media. In addition to the more moderate classic low carb diet with a carbohydrate-reduced diet, there are also more extreme forms in which the carbohydrate intake is reduced to a minimum: the ketogenic diet. Although these radical forms promise quick successes, they must also be viewed with caution.
Today, we want to introduce you to the ketogenic diet and see how this diet can be the appropriate means of reducing body fat for you.
What is the ketogenic diet?
The ketogenic diet is a form of low carbohydrate, high fat and protein diet. The specific concept of the ketogenic diet is derived from the condition of ketosis. The ketogenic diet consists of a high-fat and extremely carbohydrate-reduced diet, which is carried out permanently and with a constant low carbohydrate intake.
Forms of Ketogenic Diet
The basic principle of ketogenic nutrition is the minimized consumption of carbohydrates and an increased intake of fat and protein. There are different types of ketogenic diets, ranging from total carbohydrates to an adjusted intake of carbohydrates.
Standard Ketogenic Diet
The SKD is the most commonly practiced form of ketogenic diets. The basis here is the minimized intake of 20-50g carbs daily.
Cyclical Ketogenic Diet
The CKD is especially popular with people who practice strength training to build muscle mass and reduce excess fat. Alternate between days with an intake of 450-600g carbohydrates and days with a reduced intake of 50g carbohydrates, in accordance with the training rhythm.
Targeted Ketogenic Diet
The TKD is also ideal for athletes. Carbohydrate intake is reduced to a minimum, and 25-50g of carbohydrates are consumed shortly before exercise. Thus, the glucose resulting from the metabolic processes can be optimally consumed during training in order for ketosis not to be interrupted.
High-protein Ketogenic Diet
The high-protein Ketogenic Diet focuses on proteins for repair and muscle building. The exact intake of protein varies depending on the various daily needs and activities. In this diet, a maximum of 20-50g carbohydrates are consumed daily.
Long and Medium Chain Fatty Acids Diets
The LCT and MCT diets are separate forms of ketogenic nutrition, focusing specifically on the type of medium-chain and long-chain fatty acids. The goal of these diets is weight loss.
How does the ketogenic diet work?
First of all, the ketogenic diet can only work if you know your daily calorie needs and consume fewer calories than you consume. A fat or weight reduction can therefore only take place on the basis of a calorie deficit. Therefore, you also have to keep a calorie deficit during the ketogenic diet.
In addition, you should determine a reference value for your protein intake. As a rule of thumb, the DLG recommends about one gram of protein per kilogram of body weight daily. From these values, you can now calculate the ratio of nutrients through the “ketogenic ratio”.
How do you calculate the ketogenic ratio?
At the usual “ketogenic ratio” of 4: 1, you cover 80% of your daily calorie requirement with fats and you split the remaining 20% off on proteins and carbohydrates.
For example, if you are targeting a calorie intake of 1800 kcal per day, 1440 kcal should consist of fat and 360 kcal of protein and carbohydrates. So that means you can consume about 160g of fat, plus 60g of protein and 30g of carbs. If you follow these guidelines, your body will switch to ketosis in a few days.
It should be noted that especially in the ketogenic diet you should pay particular attention to your food composition and should cover your fat intake almost exclusively from healthy sources of fat such as fish, nuts, olives and avocado.
It’s also important to focus on low calorie carbohydrate sources such as vegetables when your carbohydrate intake. That’s the only way you can be sure that you’ll feel full and avoid a lack of vitamins and minerals.
Best Keto Supplement on the Market Today
When the market is full of different keto supplements, it can be difficult selecting the one product you need. Here is a review of top brands to consider purchasing.
FitClub Keto Platinum
The current process of operation of FitClub Keto and the secret of its benefits are based on the Beta-Hydroxybutyrate (BHB) formulation. Similar to all supplements, a user is required to search for ingredients and also watch comments uploaded online.
While discussing FitClub Keto Platinum reviews, it is noted that its ingredients contain a range of essential vitamins and minerals. They have been checked to improve the metabolism and help you with complete body functions. However, it is best to primarily get these minerals and vitamins from the foods you consume.
The main ingredient BHB contains minerals such as potassium, calcium, sodium and magnesium. The listed minerals are added to help with the assimilation of BHB, which is the main component in FitClub Keto Platinum, and they have also been verified to regain electrolyte levels and stop dehydration.
What are the advantages of the ketogenic diet?
It is difficult to differentiate the different diets with clear advantages. It is clear that every human being copes differently with the conversion process to the ketosis. Anyone who follows the ketogenic diet can definitely count on quick results on the scales. Where the first successes are clearly attributable to the loss of water, which brings any low carb diet with it.
These effects are not observed in other diets such as a low-fat diet. In addition, the high fat and protein content of the ketogenic diet can prevent food cravings.
In addition, the ketogenic diet has been and will be used as a therapy in some diseases such as epilepsy or metabolic disorders such as glucose transporter disorders under medical supervision. The medical use of the ketogenic diet, however, is a completely different topic and usually takes place only under strict medical supervision.
Carbohydrates are to be Avoided
The ketogenic diet means a big change if you are feeding yourself with a balanced mixed diet. Carbohydrates are taboo, which means that you must not consume the following foods in any case:
- Bread, rolls, cakes and all other baked goods
- Sweets of every kind
- All fruits
- Potatoes, rice and pasta
Even the consumption of small amounts of carbohydrates endangers the success of the diet because it prevents the ketogenic reaction in the body. Therefore, some initial difficulties are completely normal.
Temporary Side Effects while Beginning a Keto Diet
If you are taking a ketogenic diet for the first time, you may find that there are small problems at the beginning. By switching from normal mixed diet to this unusual diet often specific ailments occur. These are in particular:
As a rule, these symptoms disappear after a few days, as soon as your organism gets used to the diet. If this is not the case, it is advisable to see a doctor. He examines you thoroughly and advises you to continue or stop the diet.
For whom is the ketogenic diet suitable?
Because of its one-sidedness, the ketogenic diet is not suitable as an uninterrupted, long-term slimming diet. If you want to lose a lot of weight, in between you should repeatedly insert intervals of several weeks in which you eat conventionally and do not eat more than 1,400 or 2,000 kcal (woman / man) daily.
The ketogenic diet can be a good solution for obese people who fail at other dietary weight loss diets. Losing weight works fast and reliably if you stick to the nutritional requirements of this diet.
Conclusion on Ketogenic Diets
Those who want to make their diet more ketogenic should refrain in particular from refined sugars and industrially processed foods. And even if a lot of fat on the menu belongs: Here are not all representatives equally recommended. Inferior fat, for example from sausage or hack, is urgently to be neglected compared to vegetable oils with a high proportion of omega-3 fatty acids. It is also important to eat enough green vegetables and fiber suppliers to ensure sufficient nutrient supply and well-functioning digestion.
But beware: even if it – properly done – should bring health benefits, this type of diet is not fully recommended. In certain metabolic disorders, previous diseases of the gallbladder or even the heart, it may have negative effects. Before taking too much internal guidance from the internet explaining the ketogenic lifestyle, it is important to consult with a physician and nutritionist.