What is the ketogenic diet?
The ketogenic diet, often referred to simply as "keto", is based on a low-carbohydrate, high-fat diet. The main aim is to put the body into a state of ketosis, in which fat is used as the main source of energy.
How does ketosis work?
Normally, the body gets its energy from carbohydrates. On the keto diet, the intake of carbohydrates is greatly reduced so that after a while the body draws on its fat reserves for energy. This produces so-called ketone bodies, which supply the brain and muscles with energy.
Benefits of the ketogenic diet
- Effective weight lossKetosis increases fat burning and keeps insulin levels low.
- Feeling less hungryFat and protein keep you full for longer and reduce cravings.
- Improved concentration and mental clarityKetone bodies are an efficient source of energy for the brain, which increases mental performance.
Foods for the keto diet
- AllowedMeat, fish, eggs, avocados, nuts, olive oil and other healthy fats
- AvoidBread, pasta, rice, sugary drinks and sweets
Risks and challenges of the keto diet
- The keto fluHeadaches and fatigue may occur in the first few days as the body gets used to the new diet.
- Nutrient deficiency: By avoiding carbohydrate-rich foods, certain vitamins and minerals could be missing.
Conclusion
The ketogenic diet offers many benefits for weight loss and mental clarity, but is also a challenge, especially in the initial phase. However, with good planning and patience, this diet can be implemented successfully and healthily in the long term.
