Have you heard of the ketogenic diet and are wondering what exactly it entails? This eating approach, which relies on a drastically reduced carbohydrate intake and a high-fat diet, has become one of the most popular approaches for sustainable weight loss and increased energy in recent years.
In the following article, you'll learn how the ketogenic diet works, what benefits it offers, and what you should keep in mind if you want to get started with keto. Dive into the world of the ketogenic diet and find out how it can help you achieve your health and fitness goals!
Ketogenic diet – what exactly does it mean?
The keto diet is a special form of nutrition in which carbohydrate intake is drastically reduced and the proportion of fat in the diet is significantly increased. The goal of this diet is to put the body's metabolism into a state of ketosis. In ketosis, the body uses fat instead of carbohydrates as its primary energy source. Ketone bodies are produced in the liver from fatty acids, which serve as energy for the brain, muscles, and organs.
How does the ketogenic diet work?
- Carbohydrate reduction : Daily carbohydrate intake is limited to about 20–50 grams per day.
- High-fat diet : About 70–80% of calories come from healthy fats such as avocados, nuts, oils, or fatty fish.
- Moderate protein intake : About 20–25% of calories come from protein, as too much protein can hinder ketosis.
Who is the ketogenic diet suitable for?
The keto diet is often used for weight loss, but can also have positive effects on certain conditions such as epilepsy, type 2 diabetes, or neurological disorders. However, it is not suitable for everyone and should ideally be followed under medical supervision.
And how exactly does the ketogenic diet work?
The ketogenic diet works by shifting your body's metabolism from burning carbohydrates to burning fat. This process is called ketosis and occurs when your body has few carbohydrates available for energy.
The steps of the ketogenic diet:
1. Reduction of carbohydrates:
Avoiding carbohydrate-rich foods such as bread, pasta, rice, or sugar lowers blood glucose levels. Glucose is normally the body's main source of energy.
2. Switch to fat:
Since there is no longer enough glucose available, the body begins to use fat reserves for energy. This involves converting fatty acids into so-called ketone bodies in the liver.
3. Energy from ketone bodies:
The ketone bodies now serve as an alternative energy source for the brain, muscles, and organs. This leads to a more stable energy level and can reduce cravings.
4. Stimulation of fat burning:
Because fat becomes the primary energy source, the ketogenic diet helps break down fat stores more effectively, leading to weight loss.
Important rules for the ketogenic diet:
- Carbohydrates should be limited to 20–50 grams per day.
- The majority of calories (about 70-80%) should come from healthy fats such as avocados, nuts, coconut oil or olive oil.
- Protein intake should be moderate (approximately 20–25% of calories) so as not to disrupt ketosis.
Benefits of the ketogenic diet:
- Effective fat loss
- Stable blood sugar levels
- Fewer cravings
- Improved mental clarity
The ketogenic diet puts the body into fat-burning mode, providing sustained energy and potential health benefits. However, it should be well planned and ideally followed under medical supervision.
Can sport help with this?
Yes, exercise can be a great support for the ketogenic diet, as it boosts fat metabolism and helps promote ketosis. Regular exercise not only increases calorie burn but also improves fat burning, especially on a diet that relies on fat as the primary energy source. Here are some details on how exercise and the keto diet work together:
1. Promote ketosis
- Exercise depletes muscle glycogen stores more quickly. Because the ketogenic diet allows only minimal carbohydrate intake, the body has fewer options for replenishment. Instead, it draws on fat reserves, accelerating ketosis.
2. Support in muscle building
- Strength training combined with a moderate protein intake can help maintain or even build muscle mass. Muscles burn more energy at rest, which supports fat loss in the long term.
3. Improved fat burning
- Moderate-intensity exercise such as jogging, cycling, or swimming is ideal because it optimally activates fat metabolism. Fat becomes the primary energy source, which harmonizes particularly well with the ketogenic diet.
4. Increase endurance
- After a transition phase (approximately 2–4 weeks), the body adapts to energy production from fat. This can improve endurance performance, as fat is available as an energy source for longer than carbohydrates.
Recommended sports
- Endurance training (e.g. running, cycling): Promotes fat burning and supports weight loss.
- Strength training : Helps maintain muscle mass and improve body composition.
- HIIT (High-Intensity Interval Training) : Increases calorie consumption and activates the metabolism.
- Yoga and Pilates : Improve core stability and promote regeneration.
Tip : In the initial phase of the ketogenic diet, you may feel a little tired while exercising. This is normal, as your body needs to adjust to burning fat. Once it adjusts, you'll benefit from stable energy levels and more effective fat burning!
And which sports equipment is best suited for this?
Certain exercise equipment can be a great addition to your workouts while on the ketogenic diet, as they increase fat burning, strengthen muscles, and offer a variety of exercises. Here are the best pieces of equipment that are particularly well-suited:
1. Ergometer or exercise bike
- Why? : Perfect for moderate-intensity endurance training that maximizes fat burning. It's also gentle on the joints.
- Tip: Use interval training (e.g. 30 seconds fast, 60 seconds moderate) to boost your metabolism.
2. Cross trainer
- Why? : A full-body workout that activates not only the legs, but also the arms and core. Ideal for burning calories and promoting ketosis.
- Tip: Vary the resistance to adjust the intensity.
3. Kettlebells
- Why? : Versatile for strength and endurance exercises, such as kettlebell swings, which are particularly effective for fat burning.
- Tip: Combine strength and cardio elements for an intense full-body workout.
4. Jump rope
- Why? : A simple and effective device that improves your endurance and burns calories quickly. Perfect for short, intense workouts.
- Tip: Ideal for HIIT workouts with fast intervals.
5. Dumbbells ( dumbbells or barbells )
- Why? : Supports muscle building, which increases the basal metabolic rate and contributes to fat burning in the long term.
- Tip: Focus on compound exercises like squats or deadlifts to activate large muscle groups.
6. Rowing machine
- Why? : An efficient full-body machine that both builds muscle and promotes fat burning.
- Tip: Train at a steady pace or add intervals to increase calorie burn.
7. Resistance Bands
- Why? : Ideal for muscle strengthening and activating the deep muscle layers, especially suitable for use in small spaces.
- Tip: Use them for rotation exercises to specifically strengthen your core muscles.
8. Ab Roller (Ab Wheel)
- Why? : Effective for core exercises that strengthen your core muscles and improve your posture.
- Tip: Combine the ab roller with plank exercises to increase the intensity.
Take your training to the next level – with Atletica!
The right equipment makes all the difference – and in the Atletica online shop you will find exactly the equipment that will take your training during the ketogenic diet to the next level.
From high-quality ergometers and cross trainers to versatile kettlebells and dumbbells, as well as practical abdominal rollers and resistance bands – at Atletica we offer you a wide selection of fitness equipment that is optimally tailored to your needs.
