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Ketosis - The most important facts at a glance

Everyone is talking about ketosis as a fat burner. We have put together the most important facts about fat metabolism.

What is ketosis?

To put it simply, ketosis is Fat metabolism. Usually your body gets energy from sugar. Glucose is converted into the energy supplier ATP with the help of oxygen. Are for a long period of time no carbohydrates for energy available, your body has to help itself in other ways. This is where ketosis comes in.

As soon as the energy supplies in your body are used up, the so-called begins in the liver Ketogenesis. In this metabolic state, your body converts fats and proteins into energy suppliers.

In the Beta oxidation, the breakdown of fatty acids, creates the coenzyme acetyl-CoA. This becomes the Ketone bodies that provide energy to your body.

The process of ketosis only starts when the Glucose storage completely empty are. This means that neither carbohydrates from the last meal nor stored carbohydrates (glycogen reserves) must be present in the muscles and liver.

Carbohydrates are always the number 1 source of energy for your body. Ketosis only occurs when all the carbs have actually been used up. Ketosis is therefore also called "Starvation metabolism ” known.

By the way, you don't have to worry about the energy supply to your brain in ketosis. Ketone bodies are soluble in water and can be transported through the blood. In this way they overcome the blood-brain barrier and become the brain as sfast energy suppliers to disposal.

Side fact: With an average body fat percentage, a person can survive about 1.5 - 2 months only on fat reserves.

What are ketone bodies?

Ketone bodies are not just fats, they are created when fatty acids are metabolized. The ketone bodies Acetoacetate (AcAc) and hydroxybutyrate (3HB) serve as energy suppliers. As a by-product of ketosis, acetone is also produced in the oxidation process. This is simply exhaled.

Therefore, ketosis and bad breath often go hand in hand. Especially when switching to the keto diet it is Bad breath is not uncommon. This is due to the acetone in the exhaled air. After a few weeks, however, it subsides. The more efficient your ketogenesis, the less acetone is produced.

How do you get into ketosis?

The metabolic state of the There are several ways you can achieve ketosis. Their lowest common denominator: You have to reduce your daily carbohydrate intake to 30–50 g and get your main energy from fats.

You get into ketosis by ...

  • Fasting for more than 24 hours and then following a ketogenic diet.
  • Reduce your daily carbohydrate intake to below 50 g over a period of at least 2 weeks and get your energy primarily from fats.
  • intermittent fasting and a ketogenic diet.

However, you will not be in ketosis after the first fasting interval. It is true that after approx. 16 hours without eating increased energy from fat burns and the fat metabolism is trained. You will notice this, among other things, by the fact that with regular 16/8 intermittent fasting you will soon no longer be hungry after a certain period of habituation.

So that your body completely on ketosis changes, but the glycogen stores, i.e. the carbohydrate stores in your body, must also be empty. That is after approx. 24 hours without energy supply the case. How full your glycogen stores are also depends on your level of training and your diet.

Tip: With endurance sports you empty your glycogen stores faster.

As soon as your body notices that carbohydrates are no longer to be expected, it begins Transition to ketosis. Now it begins to make the enzymes necessary to convert fatty acids into ketone bodies.

How long does it take to get into ketosis?

It takes time for your body to finally switch to ketosis on average 4-7 days. Depending on your metabolism and eating habits, the time span can vary from 24 hours to 14 days.

In order to permanently switch to the ketogenic metabolism, you have to yourself eat consistently ketogenic and strictly observe the limit of 30 to 50 g carbohydrates per day.

Low carb flu: from glucose to ketosis

The "low carb flu" is a common one Side effect of the switch from glucose metabolism to ketosis. The unusually low blood sugar level upsets your body.

This can show itself in many different ways. Kpoor circulation, headache and stomach problems are the most common symptoms of low carb flu. These symptoms should go away after a few days of ketosis.

Tip: Drink a lot and deliberately indulge in the ketogenic diet for the first two weeks small rest periods, to give your body time to adjust to the new situation.

Measuring ketosis: how do you know you're in ketosis?

After you've done everything you can to get into ketosis, it makes sense to also measure whether it really worked. There are subjective methodsthat are simply based on body awareness and objective measurement methods, that measure ketosis.

who much experience in ketosis and alternating between glucose metabolism and ketosis, and his body is doing well, can mostly affect that subjective body perception leave.

Measuring ketosis: subjective parameters

Here is yours Body awareness asked. You can tell whether you are in ketosis by these signs.

  • Satiety well after meals
  • regular, moderate feeling of hunger
  • no food cravings or sugar cravings
  • restful sleepf overnight
  • slightly fruity bad breath

Measuring ketosis: objective measuring methods

If you're new to ketosis, it makes sense to try the Kto measure etose with empirical methods. Common methods for measuring ketosis are:

  • Keto sticks.
    With keto sticks you measure the level of Ketone bodies in the urine. In order to be able to make a valid statement, you should test daily for a week. Ketostix are available in pharmacies and are a simple, although not 100% safe, method of measuring ketosis.
  • Breath meter
    The breathing monitor is more accurate than the keto sticks. The slightly fruity bad breath in ketosis is caused by the increased acetone concentration in the exhaled air. You measure the concentration of these acetones with a special breathing device for measuring ketosis. This investment is worthwhile if you want to work with ketosis on a regular basis.
  • Blood test
    Measuring the level of ketone bodies in your blood is the most precise way to find out if you are in ketosis. Ketone body measuring devices for personal use work with a small prick on the fingertip and give you the result immediately.

What's the point of ketosis? 6 benefits of ketosis

Ketosis is nothing new. Long-term ketogenic diet is more likely. Followers of the keto diet swear by it Ketosis as a performance and health booster. These are the 6 main benefits of ketosis.

# 1 ketosis makes you feel full

If you don't eat for a long time, your stomach will give it Hormone ghrelin from. Ghrelin will too "Hunger hormone" called. It tells your brain that it is time to eat.

Studies have found that while on ketosis the Ghrelin values of some subjects sank. However, this cannot be generalized. Other studies found that some subjects feel very hungry despite ketosis.

The metabolism of every person is highly individual and complex. Given this background, it is difficult to make generally valid statements. The best thing to do is to try for yourself how well you can cope with longer breaks in eating. Intermittent fasting is ideal for getting an insight into the world of ketosis.

Tip: If you feel like pancakes on your way to ketosis, try ours protein pancakes. 4 pancakes have just 15 g of carbohydrates and 50 g of protein. Organic peanut butter is the perfect keto topping.

Try protein pancakes

# 2 Ketosis helps reduce body fat

On the one hand, this is due to the fact that with a ketogenic diet no excess glucosee is there that can be stored as love handles. On the other hand, ketone bodies built from fatty acids are either used to generate energy or excreted in the urine. During ketosis you are permanently in fat burning mode.

But also Third variables can play a role here: Those who opt for a ketogenic diet often pay careful attention to their calorie intake.

# 3 Ketosis prevents food cravings

You have one during ketosis stable blood sugar and insulin levels. Your insulin level is closely linked to your food intake and all forms of sugar in particular. The higher your blood sugar level, the more insulin is expelled.

The hormone is responsible for lowering your blood sugar levels again by ensuring that the sugar is either immediately converted into energy (ATP) or stored as glycogen in the liver and muscles.

Reading tip: You can find out everything about the hormone insulin and its key role in blood sugar levels in our Article on insulin.

Fast Rises and rapid drops in insulin levels cause food cravings. This desire for more sugar is interrupted in ketosis: the lack of carbohydrates means that your blood sugar level remains stable. You are full longer and have no more sugar cravings.

# 4 Ketosis boosts your focus

The stable blood sugar level thanks to ketosis not only prevents food cravings. Thanks to the more even supply of energy to your entire organism, especially the brain, there are no sudden lows in performance. This allows you to focus better and longer on one thing.

# 5 Ketosis can decrease inflammation.

We eat on average too much sugar. Most of all, sugar hidden in convenience foods, ice cream and the like add up. The consequence of high sugar consumption is, among other things, chronic inflammation, which often manifests itself in blemished skin or digestive problems.

While you are in ketosis or working towards your ketosis, you automatically eat less sugar and avoid its inflammatory effectst. There are also studies that indicate that ketone bodies decrease inflammation-promoting enzymes can.

Tip: Eating less sugar is easier than you think. Our free 5-day sugar-free challenge prepares you for a sugar-free diet.

# 6 With ketosis, the ultramarathon might still be something

At least if the journey is the goal. When you run, cycle or hike comfortably, i.e. with moderate endurance sports in the aerobic intensity range, your body burns fat. The more accustomed he is to ketosis, the more efficiently energy is generated from fat. Your body then runs almost permanently in feel-good mode.

Incidentally there is also High-performance athletes who achieve record performances in ketosis even in anaerobic intensity ranges. To do this, however, you have to be sure that the ketogenic diet suits you and go through a well-planned transition phase. If this is of interest to you, it is best to contact an experienced nutrition coach.

Is Ketosis Healthy?

Ketosis has a reputation many health benefits to have: From the reduction of oxidative stress, weight loss and faster energy supply to various positive effects on the health of the brain and the treatment of Alzheimer's and diseases.

It is correct: there is various studies that prove these effects and in certain medical cases, a ketogenic diet can be a sensible move. Still are Always consider health statements with caution. If you look closely, you will always find the opposite effects proven.

A bit of intermittent fasting should be easily feasible for any healthy person and certainly has some advantages.

If you long-term ketogenic diet want to address a health problem with the ketogenic diet, consult a specialist or doctor advise individually. This should analyze your nutritional history, your motivation and your goal and work with you ketogenic nutrition plan create that suits you.

Is Ketosis Dangerous? - Disadvantages of the ketogenic diet

Is ketosis not dangerous, but simply an alternative energy production process in the body. As in the section "What is the point of ketosis?" explains, this also has some advantages.

But the keto diet also has its own Downsides. However, the problems are not caused by ketosis itself, but rather by the ketogenic diet required for it.

# 1 Missing long-term studies

The strict ketogenic diet necessary for ketosis has not yet been well researched. There are many studies, but they are representative over several years Long-term studies on the ketogenic diet and permanent ketosis are in short supply.

Not least because of this, nutrition experts and researchers recommend one Interrupting long-term ketosis every now and then and to switch back to the glucose metabolism over a certain period of time.

# 2 Restricted food choices

This is less of an issue with intermittent fasting. If your goal is to be permanently in ketosis, you can't avoid switching to the ketogenic diet. This often leads to fewer fruits and vegetables on the table.

In theory, it doesn't have to be. But lack of time, no desire to cook and the lack of availability of healthy, low-carbohydrate snacks on the go often lead to eating more animal snacks than veggies.

Tip: Get inspired. With our list with low carb fruits and vegetables you can get into ketosis healthily.

# 3 Saturated fat and animal protein

The ketogenic diet encourages many animal proteins to eat. The metabolism of animal protein stresses the kidneys stronger than the metabolism of vegetable protein. This is not a problem for healthy people who drink a lot. If you have kidney problems, discuss a ketogenic diet with your doctor beforehand.

In addition, the consumption of a lot of fat carries the risk of a lot of gsaturated fat to eat. These are repeatedly examined in the context of coronary diseases. Therefore, when choosing your foods for ketosis, always pay attention to high-quality fats with a high proportion of unsaturated fatsOmega-3 fatty acids.

Tip: You can find out everything about different fats, which you should eat and which you prefer to stay away from, in our article about healthy fats.

# 4 Thinking outside the box: the ecological aspect

What you eat is a very personal choice. It affects how you feel, what you can do, how well you regenerate and how healthy you are. Last but not least, food also creates identity in a social context.

But deciding what to eat edo not find yourself at the edge of your own nose. A diet with many animal products is clear more resource intensive and has a higher one ecological footprint as a plant-based diet.

Then there is the social and ecological impact feed production and production conditions in mass productionn as well as any transport routes.

This also applies to fish. Wild-caught fish may be healthy, but deep-sea fishing contributes significantly to the overfishing of the world's oceans - so here, too, you have to take a close look at what you are buying and where it comes from.

When choosing ketogenic foods, you should for the sake of you and the environment take care of your basic diet vegetable-heavy to design and all animal products in the highest quality Organic quality and from species-appropriate husbandry to buy.

Ketogenic Diet Nutrition Plan - The Basics

The Goal ketogenic diet is to reprogram your body from glucose to ketone bodies as the primary energy source, i.e. to establish the metabolic state of ketosis.

The main features of the ketogenic diet are therefore one high fat intake with moderate protein and minimal carbohydrate intake. The upper limit of the daily carb intake in the keto scene is often 30 to 50 g.

So that you really do it, the best thing to do is to ask yourself one Nutrition plan for your ketogenic diet together. Try to stick it out for 6 weeks and then make small adjustments to the areas that don't work for you.

To do this, watch exactly how you feel about which foods: When are you full of energy? When to be tired and bloated? How is your digestion going?

Tip: use ours free nutrition plan template for your ketogenic diet plan. And learn how to make your own Create a nutrition plan.

Discover nutrition plan

The most important thing in the ketogenic diet is on one healthy and balanced food selection to pay attention to. If nutrient deficiencies and an excess of saturated fatty acids occur, it is not ketosis that is to blame, it is simply your diet.

What the right ketogenic diet plan looks like for you depends on your digestion, goals, calorie expenditure, and lifestyle.

To really get into ketosis, you have to strictly adhere to it Distribution of macronutrient requirements stick to the keto diet. The following breakdown applies as a guideline:

  • 75% fats
  • 20% protein
  • 5% carbohydrates

You want to get through ketosis lose weight or build muscle? Then you need to include it in your eating plan accordingly Calorie deficit or excess calories plan on.

Ketosis foods - quality over quantity

The prerequisite for successful and healthy ketosis is the choice of the rcorrect foods. Classic baked goods, dried fruits, sugar and confectionery are now taboo. But if you've been looking forward to fried chicken nuggets and cheese balls, you're wrong. Standing during ketosis healthy food on the nutrition plan.

Choosing healthy foods for ketosis means that too Horigin and processing respect, think highly of. Where food comes from and how it was processed has a direct bearing on it Influence on nutrient content and quality the fat.

That being said: Animal products from factory farming are not only qualitatively inferior in many ways, but cannot be ethically combined with the ecological and social challenges of our age. Saving on the quality of food always means negative consequences for other people, animals, nature and above all your health

The higher quality your food, the higher its nutrient density. Therefore set the following Criteria when choosing your ketosis foods at:

  1. Organic quality
  2. Freshness
  3. Free range eggs
  4. Free-range animal products or regional game
  5. Fish from sustainable (!) Wild caught

Ketosis foods: healthy fats

First things first: During ketosis, fats make up about 75% of your total energy intake. That's why they have to be particularly healthy. The oils of your choice are Coconut oil, Linseed oil, rapeseed oil or olive oil. When it comes to oil, always pay attention to extra native quality and buy the bestn organic oil. Ghee, clarified butter, is also a good food for ketosis.

Also interesting: The Top 5 Healthy Fats and Oils our editorial team.

Other sources of fat are nuts, seeds and avocado. AlsoChia seedsconvince with a good one Ratio of omega-3 to omega-6 fatty acids. Among the animal foods, fatty sea fish is on the list of ketogenic foods.

Ketosis foods: fruits and vegetables

As with any other diet, vegetables are yours in the ketogenic diet Basic food. Since some vegetables are real carbohydrate bombs, you have to with vegetables take a close look. The more starch a vegetable has, the more carbohydrates it has.

(Sweet) potatoes, pumpkin and carrots are no-gos or are only allowed ab and on to the plate, if you have a close eye on your other carbohydrate intake that day.

In addition to many vitamins and minerals, fruit usually also contains a lot of fructose. Therefore, always consider it something special and enjoy moderately.

It's easy for you in the berry season: blackberries, raspberries, currants and strawberries contain little sugar. And strawberries are still available for a full 3 months.

Ketosis foods: protein

Avocado and nutsIn addition to fat, e also provide you with high quality proteins. The same goes for healthy sea fish. Regional herbal lupine products and tempeh also often have a good one Protein to carbohydrate ratio

If you get your protein from animal foods, such as eggs, quark, or meat, make sure to buy pasture-raised products of the highest organic quality. Only then can you be sure that you are consuming really high-quality proteins.

Protein shakes are ideal in the ketogenic diet Protein kick for in between. They combine fewer carbohydrates and high quality protein. 100% vegan or with milk protein from grazing.

Discover protein shakes made from pasture milk

Ketosis foods: beverages

It almost goes without saying: During ketosis, all are gbeverages and fruit juices were absolutely taboo. Milk and plant-based milk alternatives also often have too high a sugar content.

Still, it is important to drink enough. Your main fluid supplier should water ben. Alsounsweetened tea, infused water, orHomemade iced tea without sugar are great.

Ketosis foods: NoGos

Bread, baked goods, and all types of grains have too many carbohydrates for the ketogenic diet. Good news: Pancakes & Co are still there. Simply bake with coconut or almond flour to replace carbs with healthy fats.

The salvation for all bread lovers is oursvegan protein bread.You don't need anything except water and 90 minutes of patience for a baking mix made from the highest quality ingredients. You will be rewarded with an ultra-delicious organic protein bread with unbeatable nutritional values: 2 average slices have just 2.4 g of carbohydrates, 5.5 g high quality fats and 11 g protein.

Try protein bread

By the way: Also all types of sugar are taboo. This also includes coconut blossom sugar, honey, all syrups and added fructose in foods.

Conclusion

  • Ketosis is a state in which your body converts dietary fats into ketone bodies and uses them as the primary source of energy.
  • Ketosis is an alternative to glucose metabolism.
  • The more stable blood sugar level during ketosis has many health benefits.
  • Ketosis requires strict limits on the daily intake of carbohydrates.
  • Permanent ketosis should be interrupted every now and then, as there are no long-term studies on the ketogenic diet.
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