Ketosis – 3 phases – knowledge and tips

Ketosis – 3 phases – knowledge and tips

With a ketogene diet / nutrition one has the highest aim the so-called Ketose . Ketosis is a condition of the body that uses fatty acids as energy sources. The body is undergoing a complete diet change, aiming for a low carbohydrate diet. But what exactly does this do in the body? The ketone values ​​replace the normally used glucose. This means that the body no longer uses sugar as an energy source, but fatty acids. Ketosis is also referred to as hunger metabolism. In this form of diet, carbohydrate intake is reduced to less than 50 grams a day.

This form of diet causes lower blood pressure, improvement of the cardiovascular system, more energy for the brain and especially the reduction of fat mass.

The body needs some time to get used to the change in diet and also to use the stored fats as energy sources. Until the body has mastered the change, it can come to some symptoms such as tiredness, weakness, headache or indigestion. These symptoms can easily be alleviated by more salt in the food. If the body finally succeeds in adapting, it will provide more energy.

You can always make sure that the body is still in the ketosis by performing simple tests. The ketone levels can be easily detected in the blood or urine but can also be tested by so-called “Ketonstix”. When testing with the “Ketonstix”, however, the values ​​can be falsified by vitamin preparations.

Three phases to ketosis

Since it is often difficult to adhere to diets, there is a so-called three-phase scheme in the ketogenic diet. This scheme is easy to follow and helps to maintain the diet and thus change the entire lifestyle. The three phases provide many tips and advice to help you get used to the daily shift.

Phase 1 to ketosis

In the first phase, the body should slowly get used to a change in diet. The body is introduced to a high-fat diet. All carbohydrates and starchy products like pasta and potatoes should be used up, but no new products should be bought in the next two weeks.

High quality fats and oils are the most important feature of the ketogenic diet. Care should be taken to use coconut oil for frying or to use virgin olive oil for a salad. In addition, one to two tablespoons of oil should be added to each meal.

Care should also be taken to use food from high quality sources. Special focus is on meat, eggs or dairy products. Meat should come from now on by organic farmers. It is particularly important, however, not to buy reduced-fat goods, as the fat content in the body must be maintained.

Also on sweets should be waived during the ketogenic diet. As a substitute, Stevia can be used in the non-calorie option to sweeten meals.

At the beginning, special attention should be paid to the fact that the body is no longer as efficient as the metabolism is changed and the body also undergoes a cleansing process. As with all other diets should be drunk at the keto diet too much!

In summary, proteins and fats are the most important foods for a diet. Here, one should resort mainly to eggs, meat and natural fats. But also dairy products such as butter or cheese provide the body with the required protein.

Phase 2 to ketosis

In phase two, it is now to maintain the Ketowerte and stamina. Since in a Ketodiät the fat reserves serve as energy sources, it comes through the consumption more often to starvation. When hungry so should first drink a lot of water. In case of persistent hunger can be eaten then.

Since it is very difficult to maintain a change in diet permanently, you should create a food diary. Hereby everyone can make sure that their carbohydrate value is not more than 30 grams per day. To do this, simply add the values ​​of the carbohydrates of the meal to the values ​​of the following meal and record them.

In addition, attention should always be paid to one’s own health. In order to support one’s own organs like the liver or to alleviate symptoms like headaches, salt from the dead sea can be used or vitamins can be used. Vitamins such as vitamins B and C, as well as zinc are especially effective in helping the liver.

If the principle of reducing the carbohydrate intake can be adhered to, then one goes over to the last phase of the ketogenic diet.

Phase 3 to ketosis

After about two months, the so-called ketosis is reached and, through stamina, produces a lasting result of fat loss and simultaneous lifestyle changes. Ketosis is fully achieved when certain fatty acids have been measured in the body and can be retained. If one succeeds in achieving this state of the body, the body burns more fat mass and is also more able to maintain the ketosis. In order to use the ketosis in the best possible way, it is recommended to do without carbohydrates for a few days. However, this is by no means necessary in order to achieve or maintain the ketosis.

Conclusion on ketosis

In summary, the ketogenic diet brings many advantages as well as disadvantages.

The known disadvantages of this form of diet are only temporary symptoms, as the body undergoes a tremendous change. The symptoms such as headache, weakness or general malaise usually disappear completely after two to three days.

The benefits bring long-term results as long as you stick to your plans. It is particularly important to consume the carbohydrates in small amounts and to use good and vegetable fat. Only through a fatty diet, the body no longer manages to supply the usual sugar by carbohydrates as an energy source, but so-called fatty acids. Does the body use fatty acids instead of sugar as an energy source, we manage to reduce more fat!