A Keto diet is an extremeincreaseinlowcarb. However, the keto diet not only includes fewer carbohydrates but almost none. A maximum of four percentcarbohydratecontent is allowed in numbers – instead of 50 percent with a normal diet. Bread, pasta, and potatoes are literally off the table. Instead, they are based on protein and fat-rich foods, with the latter being allowed to make up to 90 percent.

What happens in the body?

Attention, biochemistry! The ketogenic diet works by interfering with the metabolism and mimicking fasting by removing carbohydrates. The body practically switches to emergency care:

• The body normally derives its energy needs primarily from carbohydrates, which it converts into glucose. It supplies the brain, organs, and muscles with it.
• Without added carbohydrates, the body uses up its supplies, the glycogen stores.
• Then he uses fat for energy supply, which the liver converts into a glucose substitute: the ketones. This new metabolic state is called ketosis.
• In ketosis, the body burns a lot of fat and dehydrates through the consumption of glycogen.
• Simultaneously, the insulin level drops, which reduces the feeling of hunger and further stimulates fat loss.
• The effect: noticeable weight loss in a short time.

Just fat and protein – that’s unhealthy!

Yes, and no. The body does not depend on carbohydrates for survival. However, keep your eyes open when choosingyour food – schnitzelisnotthepointeveryday! On the contrary, keto even works for vegetarians, especially adolescents who wish to eat what they want and still keep fit. Rely on high quality, nutrient-rich foods to avoid deficiency symptoms. With unsaturatedfats, youcan prevent high cholesterol levels. If you value sustainability, choose organic products.

• Eggs, fattycheese, fish, andgoodmeat, as well as nuts, seeds, olives, andavocado, contain unsaturated fat, vitamins, and minerals.
• Supplement these foods with a lotofgreenvegetables, which are a valuable source of calcium in addition to fish.
• Mushrooms, salads, cucumbers, zucchini, broccoli, bellpeppers, orcauliflowerare low in starch and contain healthy fiber.
• Drinkingplentyofwaterprevents acidification.

Risks – is the ketogenic diet dangerous?

Nevertheless, the ketogenic diet demands a lot from the body, especially during the transition phase. This lasts for several days and is often accompanied by the following side effects:

• Fatigue
• Difficulty concentrating
• Digestive problems and constipation
• Bad breath
• Skin problems

Important: If the food choices are poor, the high protein and fat content can increase cardiovasculardiseases. If you have pre-existing conditions, you should avoid the ketogenic diet. Be sure to seekadvicefromyourdoctorasto whether and for how long a ketogenic diet is suitable for you. 

Does the ketogenic diet improve performance?

For a noticeable effect, you should stick to the diet for at least threetofourweeks. Many ketogenic diet followers report that they feel moreconcentrated, moreproductive, andmoreenergetic after the transition phase. 

Is snacking allowed?

Good news: yes! For example, with ketogeniccake. However, the ingredients have to be carefully selected because wheat flour and sugar are, of course, taboo. Sugar substitutes like stevia do not cause insulin release and can be used to sweeten. These ingredients are the basis of many recipes, especially chocolatecake, can be conjured up with them:

• Stevia or erythritol for sweetening
• Chocolate that has 70% cocoa content
• Butter, mascarpone, avocado
• Ground almonds or hazelnuts
• Cream, coconut milk

Keto – yes or no?

• The metabolic switch to ketosis is effective in helping you lose weight.
• Low insulin release preventsfoodcravings.
• With careful food choices, the body receives alltheimportantnutrients.
• A ketogenic diet can alsoimproveyourconcentrationandperformance. 

Avoiding sugar is not only good for your figure, but also for your teeth. People in the Inner East usually follow this kind of diet and live healthy lives. The opportunity to optimize dental care – just like nutrition, it does a lot for our well-being.