The ketogenic diet for a healthy lifestyle

Originally, the ketogenic diet was mainly popular among bodybuilders because it promotes weight loss while simultaneously building muscle. It was also known as the anabolic diet.

The ketogenic diet mainly avoids carbohydrates and sugar, instead focusing on a lot of protein and fat. Specifically, this means eating lots of meat, cheese, eggs, fruits, and vegetables similar to the Paleo diet, but largely avoiding bread, pasta, rice, or potatoes.

How the Ketogenic Diet Works

It is important that you keep your daily carbohydrate intake definitely below 30 grams to keep the insulin level low and to simulate a supply shortage to the body—otherwise, the ketogenic effect is immediately forfeited! It takes up to three days for the diet to take full effect and for ketosis to begin, as the body switches to a very special emergency program. This ensures that less fat is stored while more growth hormones are released.

By depriving the body of carbohydrates, it searches for alternative energy sources and pleasingly finds them in fats: This is called ketosis. Thus, fat burning is naturally greatly enhanced and your fitness training optimally supported.

After an adjustment period, the ketogenic diet rewards you with less body fat, tighter skin, a purified body, and a boost of life energy. Currently, there are even studies testing the effectiveness of the ketogenic diet in cancer patients, as tumor cells are said to grow much faster and more aggressively with sugar.

Healthy recipes for the ketogenic diet can certainly be very tasty as well – whether it's an omelette with zucchini and fried bacon, or baked feta cheese with vegetables of your choice and olive oil, steak, eggs, or nuts. However, you will largely need to avoid pasta, potatoes, bread, and rice. Always pay attention to the carbohydrates contained.

The ketogenic diet recommends about 2,500 kilocalories a day, consisting of 60% to 70% fat, 20 to 30% protein and definitely under 30 grams of carbohydrates, because otherwise, as described above, the super fat-burning machine called ketosis immediately starts to stutter again.

Focus on a lot of varied vegetables, animal fats, and protein sources from organic free-range farming (such as freshly caught fish, nuts, or eggs) for the best quality.

Every three weeks, you can give your body a so-called refeed day, where you can load up on carbohydrates to reward yourself and enjoy some variety again. However, this day is not necessary and can be skipped if you do not feel the need and feel completely well thanks to ketosis.

Have you also already had experience with the ketogenic diet? Then please let us know in the comments!

Learn more at Holmes Place and experience more than just fitness during a personal club tour including a trial workout: Book online here now