A Ketogenic Diet – Good Or Bad?

What does “ketosis” mean?

Ketosis is a metabolic state in which an increased conversion of fatty acids takes place in the liver. Ketone bodies are molecules that are formed from fatty acids. Ketone bodies serve the body as an alternative source of energy to carbohydrates (glucose).

If we stop adding sugar (i.e. no carbohydrates) to our body, it will decrease Blood sugar level and our pancreas secretes a hormone (= glucagon). This hormone triggers the conversion of fatty acids into ketone bodies. The cells can then gain energy from these ketone bodies, just as they do from glucose.

As soon as the body converts fat into energy, since there are no more carbohydrates, the body is in what is known as “ketosis”. The body has learned that the new energy supplier is no longer sugar, but fat.

Advantages of the ketogenic diet?

  • better fat metabolism
  • weight loss possible
  • Increased stamina and more energy
  • Excess water is excreted

Disadvantages of the ketogenic diet?

  • High Calorie intake due to a fat-heavy diet
  • Lethargy and fatigue due to lack of carbohydrates
  • Chills
  • Headache
  • Nausea and stomach pain
  • Sleep problems

How do I get into “ketosis”?

Due to the glycogen stores in our body, it takes a few days before the carbohydrates are used up. When they are used up, the body falls back on the fat. Through intensive training (= HIIT) the glycogen stores can be emptied faster and ketosis occurs faster. When we switch to a high-fat diet, we get into a state of ketosis.

What is “keto adaptation”?

This usually occurs after 1 month. The body has learned to use fat as an energy supplier. In order to convert fat into energy, the body needs different enzymes than when converting carbohydrates. This is called “keto adaptation”.

Initially, the body did not produce enough enzymes to use fat effectively. This is also the reason why many people initially feel weak and tired on a ketogenic diet. The enzymes are produced step by step and the body learns to use them.

Once the body has adapted, it primarily uses the fat as an energy supplier. Fat adaptation can vary greatly from person to person. For most of them, the adaptation takes between 1 – 3 months.


A ketogenic diet can be helpful for certain illnesses or when weight loss is desired.

However To date, there has been too little scientific research into whether a diet that is heavily reduced in carbohydrates is actually beneficial and healthy. Avoiding carbohydrates can lead to physical complaints.

At the same time, a ketogenic diet can stimulate and train the fat metabolism. So what’s the right thing now? As is so often the case in nutrition, there is no right and no wrong here! Everyone has to decide for themselves which diet is the right one for them.

Would you like to deal more with a change in diet? Are you looking for nutritional advice? We will be happy to advise you and create an individually adapted nutrition plan for you.

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