It is well known that fast food, sugar, and excessive consumption of carbohydrates have a significant impact on the body. Especially the ketogenic diet has long ceased to be just a healthy lifestyle trend! What many of us are not aware of: protein- and fat-rich foods can also contribute to healthier skin. What exactly this diet entails, which foods are ketogenic, and what you need to pay attention to, we will reveal to you below.

KETOGENIC DIET: THE ESSENTIALS IN BRIEF

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

• What is ketosis?
  Simply put: the fat metabolism. Your body normally derives the energy it needs from sugar and carbohydrates. If no carbs are available for energy production for a certain period, your body has to get its power in another way. The process of ketosis begins in your liver when your glucose stores are completely depleted. In this metabolic state, it converts fats and proteins into energy suppliers.
• What does a ketogenic diet look like?
  The goal of a ketogenic diet is to consume very low-carbohydrate but high-fat foods, which leads to a change in energy metabolism.
• Which foods are ketogenic?
  Some of 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 content.
• Is ketogenic the same as low carb?
  Ketogenic diet is a form of low carb diet, but it goes one step further. Here, almost complete abstinence from carbohydrate intake is practiced. The low carb diet, on the other hand, aims to eat as few carbohydrates as possible.

WHAT EXACTLY IS KETOGENIC DIET?

Ketogenic diet is a form of nutrition that focuses on reducing carbohydrate intake so that your body primarily derives its energy from healthy fats. It is a stricter form of low-carb diet, where your energy needs are met according to the following ratio:

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

Primarily fat and protein are eaten. If you want to change your diet, you should mainly consume 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
• Owner

BENEFITS OF KETOSIS

Those who follow a ketogenic diet always aim to bring the body into the so-called "ketosis." Due to the low carbohydrate intake, your blood sugar and consequently your insulin levels remain at a constant level. A ketogenic diet not only helps you quickly lose unwanted pounds but is also an absolute health and performance booster. We have summarized here the other benefits you can also enjoy.

KETOSIS MAKES YOU FULL

Ketogenic foods contain valuable vitamins such as vitamin A and E, which also keep you feeling full for a longer period. Additionally, you benefit from a stable blood sugar level, which ensures that you experience fewer cravings.

BOOST YOUR CONCENTRATION

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

HAS ANTI-INFLAMMATORY EFFECT

Since sugar is contained in a wide variety of foods, you usually consume a large amount of the sweet carbohydrate unconsciously. One consequence of excessive sugar consumption is chronic inflammation, which often manifests as impure skin or digestive problems. While following a ketogenic diet, you naturally consume less sugar and avoid its inflammation-promoting effect as you work towards the process of ketosis.

BOOSTS YOUR FAT BURNING

The ketogenic diet can help you lose weight quickly and in a healthy way. This is because there is no excess glucose that can be stored as fat. During ketosis, your body is in a permanent fat-burning mode.

HOW TO SUCCEED WITH THE START: KETOGENIC DIET IN EVERYDAY LIFE

Your body needs several days up to two weeks to adjust. Especially at the beginning, it is important that you pay close attention to which foods you consume and strictly adhere to the nutrient redistribution. You will learn below what a ketogenic meal plan looks like and which foods you should eat.

KETO BREAKFAST

The right nutrients in the morning are essential. Especially if you follow a ketogenic diet, it is important to fuel your body with power. With this light recipe, you provide your body not only with important and healthy fats but also easily digestible proteins.

KETO FOR LUNCH

The composition of your keto lunch should be well thought out, as it provides you with a large amount of energy that you need for the rest of the day. The following recipe is ideal for a ketogenic lunch because it contains a lot of healthy fat, proteins, and vegetables.

KETO FOR THE EVENING

Soups are ideal for dinner on a ketogenic diet. Important: Raw food should be consumed with caution in the evening, as it can make the metabolic work of your liver more difficult.