The diet that does the body good

How the ketogenic diet works and what ketosis is

The aim of a ketogenic diet is to shift the body into a state called ketosis. Ketosis is a metabolic state in which the brain and other tissues no longer rely on glucose as their primary energy source, but use so‑called ketone bodies instead. To achieve this, you eat very low amounts of carbohydrates – only about 20–50 g of carbs per day. Healthy fats make up the bulk of the diet, and the remainder is a personalised amount of protein. The Keto diet is one of the most popular approaches for rapid weight loss and is also frequently used for medical purposes.

Normally the body depends on carbohydrate intake to produce energy. When carbs are lacking, fats are converted in the liver into ketone bodies and used instead of carbohydrates – primarily to maintain brain function. Ketone bodies or ketones are small modified fats that circulate in the body during a Keto diet to provide energy. However, the body needs some time to adapt to this process and benefit from it.

What rules need to be followed for successful ketosis?

To reach ketosis, certain factors must be ensured. Roughly 80% of daily calories should come from healthy fats, a maximum of 20–50 g of carbohydrates per day is allowed, and protein should be consumed at about 0.8 to 1.2 g per kg of body weight.

A high fibre intake is important to feed healthy gut bacteria. In addition, everyday stress and sleep deprivation should be avoided, as these factors can sabotage ketosis.

For which conditions does the Keto diet have medical benefits?

The ketogenic diet has proven effective for various conditions and disorders. It helps reduce insulin resistance by up to 75%. By largely avoiding carbohydrates in the diet, blood sugar levels remain stable throughout the day and insulin is needed only in minimal amounts. People with diabetes and anyone with unstable blood sugar can benefit.

Alzheimer's patients and children with epilepsy can also benefit from a ketogenic diet: in these conditions, brain insulin resistance often plays a role, and brain cells are unable to take up sugar from the blood efficiently. In this case, weakened brain cells can use ketone bodies as an energy source to make up for the deficit.

What health benefits does a ketogenic diet offer?

Healthy fat sources increase the proportion of “good” HDL cholesterol. Because body fat, blood pressure and blood sugar are also reduced, the ketogenic diet can help prevent cardiovascular disease.

Some studies have shown that a Keto diet can slow tumour growth in certain cancers, since many cancer cells primarily derive energy from sugar. High‑quality fat sources also lead to an increase in testosterone levels in men and therefore an increase in libido. Endurance athletes notice a gain in stamina and endurance thanks to the preferential fat burning during the ketogenic diet.

How does the Keto diet affect hormones and energy metabolism?

During ketosis, some hormones such as growth hormone, serotonin and GABA are produced in higher amounts. Mitochondria also increase with the Keto diet. Because ketones release more energy than glucose, the brain also has access to more energy.

This improves mood, attention and concentration, and thus overall quality of life. Many people on Keto report a reduced need for sleep and an improvement in sleep quality.

Keto made easy: top tips for a successful ketogenic diet

• Daily energy needs should be met with 5% carbohydrates, 25–35% protein and 60–70% fat.
• Forbidden foods include cereals and cereal products, legumes, starchy vegetables (potatoes, sweet potatoes, corn), high‑sugar fruits (pineapple, banana, pear, pomegranate, mango, watermelon, persimmon, cherries, grapes and dried fruit), sweet and salty snacks, cashews, sunflower seeds, sweetened dairy products, honey, thick syrups and sugar.
• Recommended foods include: meat, fish, seafood, full‑fat milk and dairy products, eggs, mushrooms (except shiitake), chia seeds, hemp seeds, almonds, macadamia nuts, pecans and unsweetened nut butters, low‑sugar fruits (avocado, berries, citrus), cocoa and dark chocolate, butter, hemp oil, flaxseed oil, virgin coconut oil, olive oil, rapeseed oil, walnut oil. The base is low‑carb vegetables: eggplant, broccoli, cauliflower, kale, kohlrabi, chard, cucumber, asparagus, tomato, zucchini, spinach, celery, fennel, leafy salads, radishes. Suitable drinks: coffee, unsweetened fruit and herbal tea, homemade infused water. As sweeteners, only erythritol or stevia are allowed.
• To avoid muscle loss, aim for 0.8–1.5 g protein per kg body weight, using ideal body weight as reference in cases of severe overweight. Strength training also helps build muscle mass.
• To reduce possible side effects at the start of the diet, begin with a normal low‑carb diet and eat until you are satisfied.
• Plan your meals several days ahead and cook at home as often as possible. If time is tight during the week, some dishes can be prepared in bulk and frozen.
• Bring your own food when you go to the canteen or are invited to friends' places. This helps you avoid interrupting ketosis.
• Eggs, fish and meat are important sources of macro‑ and micronutrients on the Keto diet. If a vegetarian does not eat these, those nutrients need to be obtained by other means, e.g. dietary supplements.
• One of the most efficient energy providers during ketosis is MCT oil: it supplies ketones quickly and cannot be stored as fat reserves.
• It is sensible to take a break from time to time during which more healthy carbohydrates are eaten. Otherwise the body may 'forget' how to utilise carbohydrates, and the enzymes and hormones needed for carbohydrate metabolism may no longer be produced in sufficient amounts. This is especially important for people with diabetes.
• Ketosis or a ketogenic diet can generally be followed uninterrupted for 6–8 weeks. Afterwards it is advisable to eat carbohydrates from healthy sources such as berries, seasonal fruit, well‑cooked legumes and starchy vegetables for one to two weeks.
• During the adaptation phase the following symptoms may occur: fatigue, increased hunger, sleep disturbances, headaches, nausea and digestive problems. These complaints usually subside after a few days.
• A ketogenic diet should always be followed under medical supervision. A ketogenic diet increases uric acid production, which raises the risk of gout. Therefore regular medical checks and monitoring of uric acid levels are recommended.

Muscle strength, endurance and mental performance can be enhanced by energy from healthy fatty acids. Try it yourself!