Keto diet - the no-carb diet

Die ketogene Ernährung, kurz Keto, ist eine Diät, die auf einen hohen Fettanteil und eine sehr niedrige Kohlenhydratzufuhr setzt. Das Ziel der Ketogenen Diät ist es, den Körper in einen Zustand der Ketose zu versetzen, in dem er Fett als Hauptenergiequelle nutzt, anstatt auf Kohlenhydrate zurückzugreifen. In diesem Beitrag lernst Du wissenswerte Infos über die Ernährungsform, was man darunter versteht, welche Lebensmittel erlaubt sind und wann bzw. für wen sie geeignet ist. Das ist die ausgezeichnete Basis, um zu entschieden, ob Du Dich ketogen ernähren möchtest.

Highlights

Die ketogene Ernährung setzt auf eine kohlenhydratarme, fettreiche Ernährung, um den Körper in Ketose zu versetzen, wodurch Fett als Hauptenergiequelle genutzt wird.
Sie fördert Gewichtsverlust, Insulinsensitivität und kann die kognitive Funktion verbessern.
Erlaubte Lebensmittel: fettreiche Proteine, gesunde Fette, kohlenhydratarmes Gemüse und Beeren in Maßen.
Verzicht auf Zucker, Getreideprodukte und stärkehaltiges Gemüse.

What is a keto diet and what happens in the body?

In short, the ketogenic diet is an extreme form of low carb. Since you hardly consume any carbohydrates, it is more or less a low carb diet. no carb diet. The body normally burns carbohydrates as its primary source of energy. However, when we reduce carbohydrates and consume more fats and protein instead, the body adjusts to the burning fat fat. The body begins, Fat as the main source of energy and produces ketone bodies, which are available in the blood as an alternative source of energy. This state is called ketosis. To enter the state of ketosis, you must have a a low-carbohydrate diet to maintain it. If we consume less than 50g of carbohydrates per day, the body will usually enter a state of ketosis within 2-4 days. The body begins to mobilize our fat cells and convert them into ketone bodies that can be used as an energy source.

The state of ketosis has some potential benefits. For example, it can lead to weight loss as the body uses fat as an energy source and thus reduces its fat reserves. A low carbohydrate diet can also help to stabilize blood sugar and insulin levels, which can be particularly beneficial for people with diabetes. However, it is also important to ensure that you get enough fiber and nutrients from green vegetables.

Overall, the keto diet is a form of nutrition in which the body is put into a state of ketosis by reducing carbohydrates and consuming more fats and protein instead. This causes the body to produce ketone bodies, which are available in the blood as an alternative source of energy. Although there are some potential benefits, it is important to consider the potential risks and challenges and ensure that you maintain a balanced diet that contains all the necessary nutrients.

The nutrient composition of a classic ketogenic diet is as follows:

Energy supplier

Share

Carbohydrates

Protein

25 %

fat

70 %

Was bringt Dir diese Ernährungsform?

Die extreme Low Carb Form wird aus verschiedenen Gründen gewählt. Diese Punkte werden häufig genannt:

Gewicht: Wer Kohlenhydrate stark reduziert, isst oft insgesamt weniger Kalorien. Entscheidend für das Abnehmen bleibt aber die gesamte Energiebilanz. Weitere Tipps zum Abnehmen findest Du in unserem Blogbeitrag.
Weniger Zucker im Alltag: Süßigkeiten, Weißmehl und gesüßte Getränke fallen weitgehend weg.
Klare Regeln: Manche kommen mit einfachen Ja-Nein-Regeln beim Essen besser zurecht als mit Kalorienzählen.

Wichtig: Keto ist eine sehr strenge Ernährungsform und nicht für jeden geeignet. Bei Vorerkrankungen wie Diabetes, in Schwangerschaft und Stillzeit oder bei Medikamenteneinnahme solltest Du sie vorher ärztlich abklären. Achte außerdem darauf, dass Du alle wichtigen Nährstoffe bekommst.

Fester Plan für ein paar Tage: die Ernährungspakete von LiveFresh

Du willst Struktur statt Zufall? Die Ernährungspakete von LiveFresh enthalten alle Mahlzeiten für 4 Tage: Fertiggerichte, Porridge, Skyr Drinks, Slim Shake und Säfte. Auf Wunsch startest Du vorher mit einer 3- oder 5-tägigen Saftkur.

Welche Pakete es gibt und wie ein Tag abläuft, siehst Du auf der Seite Ernährungspakete von LiveFresh.

Which foods are allowed?

Keto is a low carbhigh fat diet that aims to put the body into a state of ketosis. This means that the body draws its energy from fat sources instead of carbohydrates. To achieve this goal, it is important to choose foods that are rich in healthy fats and low in carbohydrates. Below are some foods that are allowed in the keto diet.

High-fat proteins: Foods such as meat, fish, eggs and dairy products are all allowed. These foods are rich in protein and sources of fat and contain only small amounts of carbohydrates. However, it is important to make sure that you choose lean meat and do not eat too much processed meat.
Healthy fatsFoods such as olive oil, coconut oil, avocado and nuts are all rich in healthy fats and fit perfectly into the keto diet. They help to keep you feeling full.
Vegetables with a low carbohydrate content: Vegetables are allowed, however you need to make sure that you choose vegetables with a low carbohydrate content. These include vegetables such as broccoli, cauliflower, kale, spinach and zucchinis.
Berries: Although fruit should generally be avoided due to its high sugar content, berries are an exception. Berries such as raspberries, strawberries and blueberries are low in carbohydrates and can be consumed in moderation.
Herbs and spicesHerbs and spices are allowed in the keto diet and can help to enhance the flavor of foods without adding extra carbohydrates.

However, there are also foods that should be avoided if you want to stick to a keto diet.

Sugary foods: Foods that contain sugar should be avoided on a keto diet. This includes soda, juice, candy, cakes, cookies and other sugary foods.
Cereal products: Foods that are made from grains are not allowed on the keto diet. This includes bread, pasta, rice, muesli, oatmeal and other cereal products.
Fruit: Fruit tends to be high in sugar and carbohydrates and should therefore be consumed in moderation on the keto diet. Avoid fruits with a high sugar content such as bananas, grapes and mangoes.
Starchy vegetablesVegetables such as potatoes, corn and peas are not allowed on the keto diet as they contain a lot of starch and carbohydrates.
Processed foods: Processed foods should be avoided as they tend to be high in carbohydrates, sugar and unhealthy fats. This includes processed meats, chips, crackers and other snacks.
Alcoholic beverages: Alcoholic drinks should be avoided on the keto diet as they tend to be high in sugar and carbohydrates. If you want to indulge in the occasional glass of wine, make sure it is dry and enjoyed in moderation.

It is important to note that everyone's body reacts differently to different foods and that there is no single list of 'forbidden' foods that apply to everyone. Some people may occasionally indulge in small amounts of foods that are not normally allowed on the keto diet, as long as they still stay within their daily carbohydrate limits.

Overall, it is important to stick to a balanced and varied diet rich in healthy fats, protein and vegetables to maintain health and control weight. A keto diet can be a good option to lose weight and improve health, but it is important to practice it in a healthy way and have regular medical consultation.

Who is this form of nutrition suitable for?

The keto diet may be suitable for different people, depending on their goals and individual needs. Here are some groups of people who may benefit from the keto diet:

People who want to lose weight: The keto diet can be an effective way to lose weight because it uses fat as an energy source and stabilizes blood sugar levels.
People with type 2 diabetesThe keto diet drastically reduces the consumption of carbohydrates, which can help to lower blood sugar levels and increase insulin sensitivity.
People with epilepsyThe diet can also help in the treatment of epilepsy. In some studies, a keto diet has been shown to reduce the number and severity of seizures in children with epilepsy who do not respond to other therapies.
People who want to improve their cognitive function: A keto diet can also help improve cognitive function, especially in older adults. One study found that older adults who followed a keto diet experienced an improvement in cognitive function, including memory.

It is important to note that the keto diet is not suitable for everyone, especially people with certain medical conditions such as kidney disease or liver disease. It is also important to be aware that a keto diet requires a drastic change in eating habits and takes some time to get used to. If the ketogenic diet is well balanced and contains sufficient vegetables, it is also suitable as a permanent form of nutrition.

If you don't yet know exactly which diet is right for you and your needs, be sure to take a look at our blog post on the different forms of nutrition .

How quickly can I lose weight with a keto diet?

The keto diet has gained popularity in recent years and is considered by many people to be an effective method of weight loss. However, it is important to note that everyone's body reacts differently and there is no guarantee as to how quickly you can lose weight on the keto diet. Here are some factors that can influence weight loss:

Starting weight: People who are overweight or obese at the start of the Keto Diet may lose weight faster than people who are already categorized as healthy by weight.
Calorie intake: To lose weight, you need to achieve a calorie deficit. This means that you need to eat fewer calories than you consume. Although the keto diet can make you feel full and satisfied, it is important to keep an eye on your calorie intake and ensure that you achieve a sufficient calorie deficit.
Carbohydrate restriction: To get into a state of ketosis, you need to restrict your carbohydrate intake. Most people need to consume less than 50g of carbohydrates per day to stay in ketosis. If you accidentally eat too many carbohydrates, you can fall out of ketosis and slow down your weight loss.
Physical activity: Regular physical activity can help increase your calorie deficit and speed up weight loss. However, it can be difficult to exercise regularly during the first few weeks of the keto diet due to fatigue and lack of energy.
Individual differences: Everyone's body reacts differently to the keto diet and there is no guarantee how quickly you will lose weight. Some people may lose weight quickly in the first few weeks, while others may lose weight more slowly.

Overall, it is possible to lose weight quickly on the keto diet, but it is important to have realistic expectations and patience. Weight loss is considered healthy at around 0.5-1kg per week, and it's important to make sure you're getting enough nutrients and keeping an eye on your health. On our blog you can find more articles on the topic lose weight fast.

Welche Gerichte sind für die Keto Ernährung geeignet?

Die Keto Diät setzt auf wenige Kohlenhydrate und mehr Fette und Proteine. Damit lassen sich viele leckere Gerichte zubereiten. Hier sind einige Rezepte zum Nachkochen:

Wenn es mal schnell gehen muss, probiere unsere Lower Carb High Protein Fertiggerichte. Sie sind in unter 10 Minuten zubereitet. Streng ketogen sind sie nicht, sie passen aber gut zu einer kohlenhydratbewussten Ernährung.

Is a keto diet healthy?

Whether a keto diet is healthy or not depends on many factors, including individual health needs and goals and the way the diet is implemented.

For some people, the keto diet can be helpful for losing weight or treating certain health conditions such as diabetes or epilepsy. It is important to speak to a doctor or nutritionist before starting the ketogenic diet to ensure it is suitable for your specific health needs and goals. It is also important to maintain a balanced diet that consists of a variety of foods to ensure the body is getting all the nutrients it needs.

Can I drink alcohol during the keto diet?

If you are on a ketogenic diet, you should only drink alcohol in moderation. However, you should be aware that alcohol can affect your metabolism and therefore hinder the success of your diet. Alcohol contains a lot of calories and can dehydrate your body. If you drink alcohol, you should therefore make sure that you drink enough water to avoid dehydration. In addition, alcoholic drinks with a high sugar and carbohydrate content should also be avoided, such as beer, sweet wines and fruity cocktails. Clear spirits such as vodka, gin or rum, which generally contain no carbohydrates, are more suitable. Nevertheless, alcohol acts in the same way as carbohydrates when it is broken down in the body and causes blood sugar levels to rise. It should therefore be taken into account in your daily carbohydrate intake.

It is also important to note that alcohol prevents the body from burning fat effectively. So if you want to lose weight, you should keep alcohol consumption to a minimum and make sure you don't drink too often. However, if you want to enjoy a glass of wine or a cocktail every now and then, do so in moderation and be aware that it can have an impact on your ketogenic diet.

Nutritionist

Developed on a scientific basis by Dr. Ulrike Fischer, who holds a doctorate in nutritional science.

Highlights

Die ketogene Ernährung setzt auf eine kohlenhydratarme, fettreiche Ernährung, um den Körper in Ketose zu versetzen, wodurch Fett als Hauptenergiequelle genutzt wird.
Sie fördert Gewichtsverlust, Insulinsensitivität und kann die kognitive Funktion verbessern.
Erlaubte Lebensmittel: fettreiche Proteine, gesunde Fette, kohlenhydratarmes Gemüse und Beeren in Maßen.
Verzicht auf Zucker, Getreideprodukte und stärkehaltiges Gemüse.