The Keto diet, or ketogenic diet, is considered by many to be a miracle diet for rapid weight loss. But what makes this extreme diet so famous and what are its advantages and disadvantages? What is behind this term, which encompasses much more than just eating a few carbohydrates in the daily diet?
>>> What is a ketogenic diet/keto diet?
A ketogenic diet or Keto diet is an improved form of the low-carbohydrate diet. It is characterised by a diet extremely low in carbohydrates, but very high in fat. Due to the lack of carbohydrates, the body is forced to change metabolism and go into “ketosis”. To adapt to this altered process, the body may need a little time.
What is ketosis? Normally, the body converts food and carbohydrates into energy, so it all depends on carbohydrate intake. If these carbohydrates are missing as a source of energy, the body must do otherwise. In the liver, it converts abundant fats (in the ketogenic diet) or its own body fat (during fasting) into so-called ketones. These replace up to 80% of the missing carbohydrates when energy is produced in the brain. The remaining sugar needs of the brain are covered by the conversion of dietary proteins (in the ketogenic diet) or muscle proteins (during fasting) into proteins. The body thus does not need carbohydrates because it burns fat directly. This state of energy production is called “ketosis” and is the principle on which the ketogenic diet is based.
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>>> Who needs a ketogenic diet?
The keto diet is often used for weight loss in order to quickly lose as much weight as possible. Conventional medicine uses the ketogenic diet very effectively for the treatment of epilepsy, especially in children who do not respond to medication. Some clinics also offer the keto diet as a complementary nutritional treatment for cancer patients. The reason is that the metabolism in cancer is often disturbed and the body needs much more fat and protein than it would without the disease. Cancer patients also often suffer from an inflammatory reaction that promotes cancer growth. In this case, ketones have an anti-inflammatory effect, while carbohydrates promote inflammation and serve as a source of energy for cancer cells.
Recent studies have suggested that ketosis can halt the progression of Alzheimer’s disease and partially reverse existing limitations. Positive effects could also be seen in the nerve disease multiple sclerosis. But in any case, the ketogenic diet must be determined on a case-by-case basis and monitored by professionals.
>>> What is a keto diet?
Our food is divided into three different food groups: carbohydrates, proteins and fats. A healthy, balanced diet provides a distribution of 45-64% carbohydrates (sugar), 20-35% fats (fat) and 10-35% protein. During a ketogenic diet, energy needs must be met by another distribution, which looks like this:
For those wishing to follow a keto diet, carbohydrate-heavy foods are taboo. Therefore, alternatives must be found that promote the proper distribution of the food groups and thus avoid ketosis. You should take Revolyn Keto Burn to make sure you dont miss any nutrients: Revolyn Keto Burn Ingredients.
Meat: red meat, steak, ham, bacon, chicken and turkey.
Oily fish: salmon, trout, tuna, mackerel, mackerel
Dairy products: butter, cream, cheese (cheddar cheese, goat cheese, cream cheese, mozzarella cheese)
Nuts and seeds: walnuts, almonds, pumpkin seeds, flax seeds, chia seeds
Vegetables (low-carb): mainly green vegetables, tomatoes, onions and avocado
Healthy oils: virgin olive oil, coconut oil and avocado oil
Spices: salt, pepper, herbs
Cereals: pasta, rice, cereals
Legumes: chickpeas, peas, beans, lentils
Root vegetables: potatoes, carrots, parsnips, parsnips
Sweet: sweets, soft drinks, sweetened fruit juices, cakes
Fruit: all fruits, except small portions, e.g. berries
Unhealthy fats: industrially processed vegetable oil, mayonnaise
Ready meals: often contain a lot of sugar
Sugar-free dietary products: often contain sugar alcohols that can combat ketosis
Low-fat diet products
>>>> The ketogenic diet against overweight
As the dietary switch to ketosis stimulates fat burning and thus enhances weight loss, the keto diet is also used to combat obesity. The body’s “trick” to use fats as an energy source in carbohydrate deficiency is what Dr. Atkins has been advocating for several decades with his eponymous diet concept (Atkins Diet). But even with excess weight, this diet requires professional advice. If you want to follow a ketogenic diet, you should absolutely acquire the necessary knowledge from professionals, e.g. in specialised health centres and rehabilitation centres, where ketogenic cooking can be learned under the supervision of a doctor and dietary advice specialised in this cuisine. You should at least be aware of the nutrient deficiencies that can occur with a ketogenic diet and maintain the cholesterol values for a long-term keto diet. Those who want to follow this type of diet consistently should compensate for the loss of nutrients through nutritional supplements.
>>> Dangers and side effects
The following symptoms may occur during the rocking phase: slacking, increased hunger, sleeping problems, headaches, nausea and digestion problems. After a few days, however, these complaints usually end. To avoid this, you should ease into the low-carbohydrate diet. In addition, you should eat enough to keep you full. No specific restriction of caloric intake is necessary, as the body will automatically burn fat and ketotic proteins. Nutritional supplements can also be taken to control the onset of symptoms and provide the body with sufficient nutrients, independent of the diet.
However, a keto diet should always be done with the consent of a doctor. For medical reasons, a keto diet should always be consulted with a doctor beforehand and never independently. Even when it comes to weight loss, this should first be clarified with a doctor. Because a high-fat diet can cause deposits in the vessels, which can increase the risk of stroke and heart attack. Similarly, uric acid production increases on a ketogenic diet, which increases the risk of gout disease.
Furthermore, it is forbidden for competitive athletes! Because with ketosis, the necessary energy is extracted from fat reserves, but muscle proteins are also degraded. As a result, instead of building muscle, it is broken down. In addition, this form of diet provides a reduced level of energy, which may result in less power in sports.
To date, there are virtually no studies on the ketogenic diet. As behind any diet with limited nutrition, the trap of the yo-yo effect lurks here after the achievement of results. This should not last, as such extreme limitation also affects the quality of life. In any case, if the ketogenic diet has a therapeutic or health history, this decision will be made with the doctor. If you want to lose weight in the long term, you should make this decision knowing that this is an extreme change. With a balanced and sustainable change in your diet associated with sport, it is easy to achieve the goal of weight loss and improved health, which permanently improves quality of life. Read our article on the 7 nutritional rules that make a diet obsolete.
A ketogenic diet and concomitant ketosis can be fast for weight loss, but they also carry risks. For those who suffer from very high weight, this method of dieting may be an option in consultation with your doctor. But you should always take Keto Burn as a food supplement to make sure that you will not get any deficiencies.