The Ketogenic Diet is a low-carb diet with extremely low carbohydrate intake. In the course of the diet, the metabolism is adjusted so that it provides the body with energy from the fats supplied.
What is the ketogenic diet?
The ketogenic diet is the most extreme form of the popular low carb diets. It is based on an extremely low carbohydrate intake.
Not consuming any carbohydrates at all is almost impossible, as even very low-carbohydrate foods such as various vegetables, eggs or dairy products contain a certain amount of carbohydrates. Instead, during the ketogenic diet, energy is obtained from food through plenty of protein and fat. The daily requirement of calories is necessarily slightly below the ketogenic diet, since this diet also only works with a negative energy balance.
The name of the ketogenic diet is derived from the state of ketosis that the body gets into with such a low carbohydrate intake. This state is comparable to the starvation metabolism. In ketosis, fats are converted into ketone bodies in the liver, which the body can use as an alternative source of energy. Diets under a different name that work on the same principle are those Anabolic diet or the Atkins Dietwhich was named after its inventor.
The ketogenic diet is hardly practicable as a permanent form of nutrition. In the short term, however, it has been very successful.
Function, effect & goals
Like all diets, the ketogenic diet can only work in a calorie deficit. Their specialty, which makes them very effective at the same time, is the very low carbohydrate content of a maximum of 30 grams per day.
Instead of carbohydrates as the primary energy source, this form of nutrition is increasingly based on fat in addition to protein. Proponents of the ketogenic diet emphasize that only fats are essential for the body, since only they are needed for the function and renewal processes of the organs and for the cell walls.
Since carbohydrates cause the body to store water, the body loses a lot of weight in the form of water in the first few days of the ketogenic diet in the course of avoiding carbohydrates. This quick success on the scales increases motivation, but should not yet be viewed as a real decrease.
With a normal diet, the body gets most of its energy from carbohydrates. The aim of the ketogenic diet is to adapt the body so that it falls back on its fat deposits. The high protein intake serves to protect the muscles, from which the body could easily draw energy in the event of a protein deficiency.
If the body does not have enough carbohydrates available over a long period of time, the body's metabolism changes because it is forced to fall back on other energy sources. With a sufficient intake of fat, ketone bodies are formed from the fatty acids in food, which the body can use as energy sources. The formation of the ketone bodies takes place in the liver. Both the brain and the muscles can be supplied with this alternative form of energy. At this stage, the body is already in the targeted metabolic state, ketosis.
A key word in the ketogenic diet is insulin. This hormone regulates blood sugar levels. The more glucose there is in the blood, the more insulin the body has to release. However, insulin is considered a fattening hormone. If the body's glycogen stores are already full and carbohydrates are still supplied in excess of what is required through food, this excess is converted into the unloved fat deposits with the help of insulin: Insulin stimulates the enzyme lipoprotein lipase in the fat cells, which stores fat in the Body favors.
With a very low-carbohydrate diet, on the other hand, the blood sugar level hardly rises, which means that less insulin has to be produced. Another advantage of this is that a consistently low blood sugar level prevents food cravings, which can make dieting a lot easier.
Risks, side effects & dangers
Certain groups of people should better refrain from the ketogenic diet due to the very low carbohydrate intake. This includes pregnant women, as the desired ketosis is similar to a state of hunger and the risk of nutrient deficiency for the fetus is too great.
The ketogenic diet is also less suitable for many athletes - especially endurance athletes. You need full glycogen stores for an intensive training session. These are only achieved through a sufficient intake of carbohydrates. Although the body can convert some of the proteins and fats into glucose, this proportion is not enough to provide the body with sufficient energy during intensive sports units. The third risk group are type 1 diabetics who try to control their disease through diet. The danger of ketoacidosis is great here. However, this risk is reduced by treatment with insulin.
Side effects that can occur in all groups of people include psychological complaints such as mood swings or fatigue, as well as constipation, kidney stones or a reduction in bone density. A deficiency in micronutrients can also occur quickly, as large amounts of fruit and vegetables contain too high a carbohydrate content for the ketogenic diet. People who react to the ketogenic diet with general and persistent malaise should look for a diet that suits them better. So the ketogenic diet is not for everyone.
