Increased performance through ketosis - instructions, effects, tips – BRAINEFFECT

Ketosis is a diet based solely on healthy fats. Learn what happens in your body and how it improves your performance here.

What is ketosis?
Ketogenic diet - how long does the transition take?
These are the fats you should eat!
This is what your keto diet could look like
MCT oil - The optimal rocket starter into ketosis
How ketosis improves your mental performance
Start the experiment yourself!
Talking Brains PODCAST ON THE TOPIC: Episode 11 | How to Become a Fat-Burning Beast with Ketosis
Conclusion
Sources

Fatty foods are back in fashion . The more fat you eat, the more energy you have during the day, and the more weight you lose. Don't believe it? We'll explain exactly what the so-called " ketosis " does to your body and what its benefits are.

Because if you think you can only live on fries and the like from now on, you're wrong. That's why this article will tell you which fats are the right ones and what you need to pay attention to when changing your diet.

1. What is ketosis?

Ketosis is a metabolic state that occurs when you follow a diet based solely on healthy fats . This specific type of diet is called the ketogenic diet . It eliminates carbohydrates almost entirely from your diet .

If carbohydrates are lacking, your body switches its energy metabolism to a state called ketosis , and derives its energy almost exclusively from fat . Ketosis is also known as " starvation metabolism ," because the body switches to a ketogenic metabolism during fasting, for example. Ketosis not only taps into your body's fat reserves but also improves your mental power.

Your benefits at a glance:

1. Better power delivery
2. Reduction of oxidative stress
3. Very good ATP supply for your brain
4. Increases your fat burning
5. No insulin fluctuations like with sugar

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Ketosis - briefly explained

To understand ketosis, you first need to understand how normal human metabolism works. In the citric acid cycle, the body's energy cycle, various products are processed in the mitochondria to generate energy.

The end product is ATP , the body's energy currency for the brain and muscles. In the citric acid cycle, either glucose (sugar) or fat is burned as fuel . The products metabolized in the citric acid cycle can come from either glucose or ketosis. But which is better?

Energy from fats is more effective . In comparison, ketone bodies , which are formed in ketosis, can be converted to energy in 3-5 steps . Glucose takes 26 steps . Ketone bodies can therefore be processed much more quickly by the brain and muscles. And they have another advantage: They are water-soluble and can thus cross the blood-brain barrier and be transported via the blood. [1]

The ketone bodies produced in the liver during ketosis, namely acetoacetate, acetone, and 3-hydroxybutyrate, can be thought of as a transportable form of fat. This is extremely beneficial and, above all, saves complex conversion processes and thus saves energy and time.

Ketones can therefore be transported to the brain and muscles immediately after ingestion through food, where they are converted into energy in record time. The fats used for energy production can come either from the food you eat or from your body's fatty tissue . This is why the ketogenic diet is so well- suited for weight loss , as your body draws on its natural fat reserves.

This is another advantage of ketosis: Once your body is adjusted to it, more enzymes are available to convert fats, thus naturally increasing fat burning. Many people are already familiar with this weight loss principle from the low-carb diet , which also largely eliminates carbohydrates.

Therefore, ketosis is also ideal for those who want to reduce their body fat percentage and thus lose weight. A high fat content in the diet makes you slim, not fat, if you focus on the right fats.

Many athletes continue to use the ketogenic diet to lose weight before competitions or in endurance sports due to the higher energy density of fatty acids compared to sugar .

Take-Home Message #1: Ketosis is the production of energy from fats. Energy production for your muscles and brain is up to six times faster in ketosis than with glucose, increasing energy efficiency.

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2. Ketogenic diet - how long does the transition take?

Are you interested in this topic and want to know how long it takes to reach ketosis? Numerous testimonials show that the transition is definitely worth it, even if it takes some time. The biggest hurdle is the transition phase, because your body will be adapted to deriving energy from carbohydrates.

Bread and pasta are common foods in most people's diets. If you want to transition your body to ketosis, you should make sure you don't consume more than 20-30 grams of carbohydrates per day .

For comparison: A roll spread with jam would be equivalent to approximately 50 grams of carbohydrates. The amount of carbohydrates you can consume while in ketosis varies from person to person. This is because everyone's energy metabolism functions slightly differently.

Transitioning to the ketogenic diet is therefore likely to be easier for those who have already considered their own metabolism. Therefore, the question of how long it will take cannot be answered in general terms . Different enzymes are required to break down glucose and fatty acids.

If you now consume more fat, your body must first produce a higher number of enzymes that can break down the fat in order to enter ketosis. This transition process can take some time .

Exactly how long this transition phase lasts varies from person to person. Reports range from a few days to several weeks. Some of our colleagues at BRAINEFFECT follow a ketogenic diet and usually need between 5 and 12 days to reach ketosis. Sometimes, this can lead to the so-called " low-carb flu ."

Symptoms can include stomach pain, headaches , and temporary circulatory problems due to low blood sugar . During this time, it helps to support your circulation during the transition by drinking plenty of fluids (at least 2.5 liters). The low-carb flu isn't a cause for concern ; once your body has transitioned to ketosis, the symptoms will disappear. You'll feel consistently fit and productive afterward .

Take-Home Message #2: Transitioning to ketosis can take some time. But once your body successfully adjusts, you'll feel more productive.

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Ketose: ROCKET C8 hilft

3. These are the fats you should eat!

To enter ketosis, you should consume a low percentage of carbohydrates and a high percentage of healthy fats . Studies recommend amounts of 60 to 80% . In our experience, about 65% of your total calories from fat is sufficient to enter ketosis.

The trick is to use the right, healthy fats like coconut oil , olive oil , or MCT oil . Many people still consider these oils fattening, which is why the first few days of a ketogenic diet can often feel a bit "crazy." You should also be prepared for the odd uncomprehending look from a colleague.

However, you should n't be afraid of fatty foods , otherwise you won't reach the optimal state of ketosis. When it comes to food choices, some are particularly good sources of energy . These include avocados , nuts , and fish . These compounds contain tons of fuel!

In addition , eggs and large amounts of vegetables should be included in the diet to ensure adequate protein and vitamin intake . Looking purely at the energy balance, the ketogenic diet is definitely the more efficient and stable fuel source. However, problems can arise in the practical application of the diet. Avoiding carbohydrates is difficult in everyday life , especially if you're on the go a lot.

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4. This is what your keto diet could look like

If you look at the ketogenic diet in practice, it might look something like this. For example, a middle-aged man has an average calorie intake of approximately 2,500 kcal per day. Fat accounts for approximately 60-70% of his diet, protein 30-40%, and carbohydrates 0-5%.

To meet your calorie needs, your day could look like this:

Breakfast: You start with a generous portion of scrambled eggs with bacon and a Bulletproof Coffee (coffee + MCT oil and grass-fed butter [e.g. Kerrygold]).
Lunch: If you're on the ketogenic diet, you can enjoy fish for lunch. Don't forget the vegetables! Without them, you'll be missing out on important vitamins and minerals.
Evening: End the day with a salad with chicken breast and use high-quality vegetable oils such as olive or walnut oil.
Snacks: Nuts or protein shakes are good for in between meals.

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Take-Home Message #3: Make sure you consume sufficient amounts of high-quality fats. This will help you transition into ketosis more effectively!

5. MCT oil - The optimal rocket starter into ketosis

MCT oil plays a particularly important role in fats and should definitely become a staple part of your diet. MCT stands for medium-chain triglycerides, which primarily include caprylic acid (8 carbon atoms) and capric acid (10 carbon atoms). These fats are primarily obtained from coconuts.

It's unbeatable as the fastest source of ketones . Furthermore, it can be utilized immediately by the body , requiring only a few intermediate steps to generate ATP. In addition to its fastest utilization, the oil has the additional advantage that it cannot be stored as fat reserves . Thus, MCT oil is not stored in your body but is processed directly.

In addition, the body has to draw on its fat reserves. It burns these when the MCT oil ingested through food is used up. Another benefit of MCT oil: Some of it is converted into heat, which in turn increases body temperature and thus boosts the overall metabolism.

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The benefits of MCT oil at a glance:

Effective conversion into power
No taste
Easy to use in salads, coffee and smoothies

Take-Home Message #4: The right fats contain massive amounts of energy. They provide the body with the energy it needs.

Ketose mit C8

6. How ketosis improves your mental performance

Many athletes , such as LeBron James and biohackers like Tim Ferris, describe ketosis as the ultimate state of power . Numerous users and athletes report significantly increased power , more consistent performance , and stable concentration .

And indeed, the fuel supply for your brain is also significantly faster. A study published in the European Journal of Clinical Nutrition [2] focuses on the positive effects of ketosis on various mental illnesses.

In addition to researching diseases, other interesting insights were gained. For example, the study demonstrated the positive influence of ketosis on energy levels. Specifically, it is the ketone 3-hydroxybutyrate that influences ATP production in the mitochondria .

As a result, your brain has more power at its disposal, and you're more productive and focused. Furthermore, much less energy is wasted in the breakdown of ketones. Fewer intermediate products are produced that would require energy to be removed.

The power of ketones is therefore efficient. Another benefit of ketosis: studies have shown that oxidative stress in the brain can be reduced by the keto diet.[3]

The reason for this lies in the body's mitochondria. These normally work at full speed when burning glucose, producing large amounts of aggressive free radicals. This promotes oxidative stress in the brain and simultaneously causes mitochondrial aging. In ketosis, these harmful processes are reduced.

The fact is: A ketogenic diet improves brain performance, even over a longer period of time. This is because blood sugar levels remain stable and do not rise or fall due to food. A drop in blood sugar levels can negatively impact attention, memory, and learning. Blood sugar levels also influence the insulin level in your blood.

Too many carbohydrates can lead to insulin resistance. This, in turn, not only causes the body to store more fat but also impairs cognitive abilities. If the brain lacks enough insulin, the activity of the synapses and thus of the brain cells slows down.

The Laboratory of Membrane Biochemistry and Biophysics in Washington conducted a study investigating the direct relationship between insulin levels and a ketogenic diet. The positive effect of a ketogenic diet on the body's insulin levels was confirmed. [4]

BRAINEFFECT HACK: Ketosis provides your brain with energy more efficiently, can stabilize your mental performance in the long term, and reduce oxidative stress. C8 MCT oil is one of the most efficient energy sources during ketosis.

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7. Start the experiment yourself!

The keto diet will definitely challenge you. You should be aware that it's difficult to integrate into your daily routine. However, numerous experiences show that it's definitely worth trying . As described, it's a way to gain more energy for yourself.

It's important that you gain your own experience. Just give it a try, start slowly, and try to maintain ketosis for two months. What's two months anyway? So, if challenges don't scare you, ketosis can be a natural way to boost your mental power!

The meal plan for your ketogenic diet

8. Talking Brains PODCAST ON THE TOPIC: Episode 11 | How to Become a Fat-Burning Beast with Ketosis

Julia Tulipan is a walking keto encyclopedia . An absolute expert in the field of evolutionary nutrition! The deeper you delve into this megatrend, the more exciting it becomes, and we're already excited about keto just by talking to her. But not all ketosis is created equal, and you should know a lot more about it than just that it's a high-fat, low-carb diet.

Because there's actually a lot you can do wrong. Julia explains what's important and what you need to pay particular attention to in order to fully reap the benefits of ketosis. But beware: It might get a little geeky!

9. Conclusion

Entering ketosis is anything but a walk in the park, literally. If you've switched your diet to approximately 60-80% fat and eat only 30 grams of carbohydrates a day, you'll reach ketosis after a short but challenging transition period. Once you're there, you'll also benefit from the positive effects on your mental and physical performance.