General information on ketogenic nutrition:
One thing right from the start: Ketogenic nutrition requires a lot of knowledge about nutrition and only works completely or not at all. Furthermore, we recommend an exact tracking of the ketone bodies via respirator or blood meter. (Here is an overview) Keto brings a lot of great advantages (see less below). Most importantly, it allows your body to recover from permanent toxic sugar loads and your pancreas to recover from the resulting insulin production. In addition, the ketogenic diet is considered the ultimate rejuvenation cure. One study even goes so far as to suggest that 6 weeks of Keto Diabetes II can cure you! Here is the info.
We recommend: Keto cure 3-4 times a year for 4 weeks. However, you can also change your diet completely.
What is ketosis?
Your body has basically 2 energy systems that it can fall back on. We like to compare this with a hybrid engine in a car.
Engine 1 runs on carbohydrates as an energy source.
Engine 2 only runs at full speed when the sugar tank of engine 1 is empty. The energy source here is fat.
Since we always consume enough carbohydrates in our diet, engine 2 is at a standstill for almost a lifetime. The goal of ketosis is to activate engine 2 and thus to relieve motor 1 once.
In summary, ketosis is a condition where the body derives most of its energy from fat.
Advantages of ketosis?
The diet feels like a rejuvenation cure and there is even strong speculation that years of malnutrition with too much sugar can be reversed within 6 weeks, one study even goes further and suggests that 6 weeks of Keto Diabetes II can cure! Information
The riseon website has perfectly summarized the advantages of ketosis:
1) Accelerated fat burning
2) More stable and lower blood sugar levels
3) Increased endurance
4) Better sleep quality
5) Improved brain function
6) Higher basal metabolic rate
7) Lower blood pressure
8) Stronger mitochondria
9) Slower aging process
10) Faster and stronger feeling of satiety
11) Fasting becomes much easier
12) Better mood and mood
13) Faster weight loss
14) Higher HDL cholesterol
15) Increased libido1
6) Lower insulin levels
17) Faster getting up early in the morning
18) Reduced symptoms of allergies
How do you get into ketosis?
Again, to begin with: Until the body reaches the state of ketosis, it is an extremely hard way. Many describe the path also as withdrawal. You have to hold out for about 4 days, after that you will feel better than ever. To force the body into ketosis, you have to remove all carbohydrates from the body. This goes through 2 essential things:
1) You must completely give up carbohydrates! This really includes giving up bread, rice, pasta, potatoes, fruits, quinoa, lentils, beans .... and of course all forms of sugar. You are allowed to consume a maximum of 20g NetCarbs per day.
2) Empty your carbohydrate stores through exercise! To get into ketosis faster we recommend to empty your existing carbohydrate stores in the cells right at the beginning. This is possible with a long endurance unit. (All in all you have to burn about 1400kcal - that's how much energy your organs store, like the liver, by converting carbohydrate into sugar).
Which phases do I go through until I get ketosis?
The art is to get through the first 5 days. You can do it! We believe in you!
We are trying to explain to you now what is going on in your body during the first 5 days and why you feel like you are not quite up to the mark:
Phase 1: Easy going (day 0 to day 2)
You still have some carbohydrate reserves, so your body still has some energy from engine 1. You are already hungry, and want to have a CH but there are no direct withdrawal symptoms yet. If you have done a lot of sport, you will get to phase 2 faster.
Phase 2: Hell on earth (Day 2-5)
You just feel like shit! (Unfortunately, we don't want to spread any illusions) Headache, lack of drive, lack of energy. Some call it the Keto-Flu, because it feels like a flu. This is what a hard drug or alcohol withdrawal must feel like. You will also lie in bed and sweat, possibly not being able to sleep. Your body is in total withdrawal and is in an emergency situation. Your body suddenly gets no more energy at all, because it has no sugar and cannot convert fat "yet" into energy. But this phase is the most important phase!
This emergency situation now forces the body to convert to the energy source fat.
Funny effect: frequent peeing! (Each gram of carbohydrate binds about 4g of water) If you empty the storage, the water has to come out too.
Positive effect: You lose 3-4kg in the first 4-5 days. But this is only water, so don't be too early 😜
Tips for this phase: Eat enough fats! (If necessary also a few spoons of olive oil or MCT oil) Slowly walk or go for a long walk. No high intensity sports.
Hang in there: You got this! 💪
Phase 3: It will, it will (day 4-7)
Due to the lack of energy your body or liver learns to produce ketone-bodies and only then is it possible to convert fat into energy. You feel better already. But you are not 100% ketose yet.
Phase 4: Now it's getting amazing!
You feel like new born, fit, clear in your head and all the positive characteristics of ketosis become more and more obvious. Your skin texture is immediately much better and your mental performance will definitely surprise you. (We promise! 🙌) And hunger feeling is almost non-existent.
Tip 1: If you want to lose weight, you are now perfectly prepared to reduce pure fat and protect your muscles. Reduce your calories for this purpose to a deficit of about 800kcal per day. If everything works well (please check via tracking), ketosis will easily provide 1000-1800kcal per day from your fat reserves. You can almost see the fat melting away.
Tip 2: Try to incorporate fasting phases again and again. It is best not to eat anything for 16 hours every day (interval fasting). This has additional positive effects. If you want to test it out, a 36h fasting phase can also have additional rejuvenating effects such as autophagy. (Here some information about autophagy)
What can I eat during ketosis?
Your new energy comes mainly from fat. Pay attention to good and balanced fats, Keto is not a carte blanche for endless meatloaf, your macro distribution during keto is as follows: 75% fat, 20% protein, 5% carbohydrates.
So here is a short list of great things you can/should eat:
1) Good oils: olive oil, flaxseed oil, avocado oil, sunflower oil... MCT oil is often recommended for ketosis because it is more quickly available. But it is still saturated fat. Therefore, reduce the amount or do without it completely. is also possible without. (Our opinion)
2) Avocados are anyway almost a fixed component of every meal, also brings along proteins
3) Good sources of protein:
c) a lot of fish
d) any kind of meat (don't overdo it here)
e) vegetable protein like: Tofu, vegetarian burgers (there are many, watch out for KH content), nuts (watch out for the KH ration here too)
4) Snacking allowed: NEOH 1-3 in between, small amounts of nuts, small amounts of berries.
5) Lots of vegetables/salad: A lot of variety and most simply add a lot of oil (except for the following types: potatoes, beetroot, beans, chickpeas, quinoa)
In the morning: Our recommendation generally leaves breakfast out! Only black coffee. Otherwise there is also good muesli from Tulipans. You can mix the muesli with Skyr.
Noon: Vegetables with lots of oil and a protein source.
Snacks: few berries, few nuts, 100% cheese crocants, NEOH, tulipans muesli with Skyr
Evening: vegetables with lots of oil and a protein source. A NEOH for dessert is allowed!
Alternative recipes: here
How many calories do I need in ketosis?
Attention: The ketosis is not a free ticket for endless calories through bacon. You may have a slightly higher calorie requirement and you will find it easy to eat less. But the basic rule still applies: You must also have a negative calorie balance to actually lose weight. (Caloriecounter)
What role do NetCarbs play in ketogenic nutrition?
The exact calculation of your net carbohydrates is a very important factor!
You are allowed to consume a maximum of 20g- 30g NetCarbs per day. (exactly 10g per consumed 1.000kcal)
Generally speaking, almost all carbohydrates on the pack are actually carbohydrates.
ATTENTION: Unless there are polyols (also called sugar alcohols) in the food. Although these have a somewhat cryptic name, they are largely not or not completely absorbed by the body. Here is a short key on how to calculate the polyols and subtract them from the carbohydrates on the package.
Simple calculation: Carbohydrates - Polyols = NetCarbs
If you want to calculate it exactly take the following formula:
In percent, the amount that appears as glucose in the blood = NetCarb. (5g Maltitol x 40% --> 2g NetCarbs)
Erythtritol: 0% --> 10g = 0g NetCarbs
Glycerin: 0% --> 10g = 0g NetCarbs
Xylitol: 40% --> 10g = 4g NetCarbs (estimate)
Maltitol: 40% --> 10g = 4g NetCarbs (estimate)
Sorbitol: 50% --> 10g = 5g NetCarbs (estimate)
All other carbohydrates like sugar, starch, fruit acid and co: 100%example
NEOH: 12g carbohydrate - 9g polyols = 3g NetCarbs
0g of 6g erythritol
glycerin+ 0.8g of maltitol (40% of 2g maltitol)+ 0.2g of xylitol (20% of 1g xylitol)+ 1.6g of tapioca starch+ 1.4g of sugar from raw materials such as cocoa beans, whey powder etc. = 4g strict KETO NetCarbs
How do I know if my body is producing enough ketone bodies?
Since the diet only works if you make it all the way to ketosis, we strongly recommend tracking. This can be done relatively easily via your breath, urine or a blood test from your finger. Everything is available for use at home.
Blood (ketone bodies mmol/l blood): We have had the best experience with the variant via the prick in the finger or blood analysis. It is quick and easy, and very accurate.
Breath (acetone in the breath): The fastest way is via the breath. The only disadvantage here is that it can come through adulteration. E.g. coffee, brushing your teeth, alcohol the day before (yes, you can drink gin or vodka pure 😜)
Urine: Unfortunately we have no experience in this area. But supposedly it also works very quickly and accurately.
For the professionals: The professionals also use an additional blood sugar monitoring system to know exactly how much effect a meal has on the blood sugar level. If the blood sugar exceeds about 100mg/dl of blood, the insulin needed for blood sugar reduction will stop the keto production --> for about 12-24h. You fall back a bit into the hard phase and want to prevent this definitely.
Recommended articles and books:
- Keto Kompass
- Focus Online
- book: Keto gegen Krebs
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