It is well known that fast food, sugar and excessive consumption of carbohydrates have a major impact on the body. The ketogenic diet in particular is no longer just a healthy lifestyle trend! What many of us are not aware of is that foods rich in protein and fat can also help to make your skin healthier. We will tell you below exactly what this diet is all about, which foods are ketogenic and what you need to look out for.

KETOGENIC DIET: THE MOST IMPORTANT POINTS IN BRIEF

Basically, a balanced diet with foods such as eggs, fish and green vegetables can lead to radiant, beautiful skin. This is mainly due to the vitamins, antioxidants and omega-3 fatty acids it contains, which help protect your skin from external influences and slow down the aging process. We have summarized the most important information about the ketogenic diet for you.

• What is ketosis?
  Simply put: fat metabolism. Your body normally gets the energy it needs from sugar and carbohydrates. If there are no carbs available for energy for a certain period of time, your body has to get its power from another source. The process of ketosis begins in your liver when your glucose stores are completely empty. In this metabolic state, it converts fats and proteins into energy sources.
• What does a ketogenic diet look like?
  The goal of a ketogenic diet is to eat foods that are very low in carbohydrates but high in fat, which causes a change in energy metabolism.
• Which foods are ketogenic?
  The most popular ketogenic foods include chicken, salmon, tuna, cheese, butter, almonds, walnuts, avocados and eggs. They are low in calories and high in fat.
• Is ketogenic the same as low carb?
  The ketogenic diet is a form of low-carb diet, but goes one step further. Here, the intake of carbohydrates is radically avoided almost completely. The low-carb diet, on the other hand, aims to eat as few carbohydrates as possible.

WHAT EXACTLY IS KETOGENIC DIET?

The ketogenic diet is a diet that involves reducing carbohydrate intake so that your body gets its energy mainly from healthy fats. It is a stricter form of the low-carb diet that covers your energy needs according to the following ratio:

• 5% carbohydrates
• 35% protein
• 60% healthy fats

Fat and protein are mainly eaten. If you want to change your diet, you should primarily eat these foods:

• Meat: steak, chicken, turkey, bacon
• Fish: salmon, trout, tuna
• Dairy products: cheese, cream, milk, butter
• Vegetables: spinach, broccoli, tomato, cucumber
• Oils: olive and coconut oil
• eggs

BENEFITS OF KETOSIS

Anyone who follows a ketogenic diet always aims to put their body into what is known as "ketosis". The low carbohydrate intake keeps your blood sugar and consequently your insulin levels at a constant level. A ketogenic diet not only helps you to lose unwanted pounds quickly, but is also an absolute health and performance booster. We have summarized the other advantages you can benefit from here.

KETOSIS MAKES YOU FULL

Ketogenic foods contain valuable vitamins such as vitamin A and E, which keep you full for a longer period of time. You also benefit from a constant blood sugar level, which ensures that you get fewer cravings.

INCREASES YOUR CONCENTRATION

Your stable blood sugar level ensures a more consistent energy supply for your entire body, including your brain. The above-average consumption of healthy fats promotes your concentration and performance. Omega-3 fatty acids in particular support the health of your brain.

ANTI-INFLAMMATORY EFFECTS

Since sugar is contained in a wide variety of foods, you often consume a large amount of the sweet carbohydrate without realizing it. The consequences of consuming too much sugar include chronic inflammation, which can often manifest itself in impure skin or digestive problems. While you work towards the process of ketosis on a ketogenic diet, you automatically eat less sugar and avoid its inflammatory effect.

PROMOTES YOUR FAT BURNING

The ketogenic diet can help you lose weight quickly and healthily. This is because there is no excess glucose to store as fat. During ketosis, your body is in a constant fat-burning mode.

HOW TO GET STARTED: KETOGENIC DIET IN EVERYDAY LIFE

Your body needs several days to two weeks to adjust. It is especially important at the beginning that you pay close attention to what foods you eat and that you strictly adhere to the nutrient redistribution. You will find out what a ketogenic diet plan looks like and what foods you should eat below.

KETO BREAKFAST

The right nutrients in the morning are the be-all and end-all. Especially if you are on a ketogenic diet, it is important to provide your body with energy. With this light recipe, you provide your body with important and healthy fats as well as easily digestible proteins.

KETO FOR LUNCH

The composition of your keto lunch should be carefully considered because it provides you with a large amount of energy that you need for the rest of the day. The recipe below is ideal for a ketogenic lunch because it contains plenty of healthy fat, protein and vegetables.

KETO FOR THE EVENING

If you are on a ketogenic diet, soups are ideal for dinner. Important: Raw foods should be eaten with caution in the evening, as they can make your liver's metabolic work more difficult.