30 Tage ohne Kohlenhydrate: Das passiert mit deinem Körper
DoktorWeigl
264,323 views
30 days with hardly any or no carbohydrates sounds like a "quick weight loss" solution. In reality, however, this triggers a whole chain reaction in the body: first water loss, then the "low-carb flu," and later altered fat burning, digestion, and even hormones. Here's an overview of the most important effects.
⏩ Inform yourself first, then supplement: Feel free to check out my guides https://bit.ly/RatgeberHowTo ✅
❎ 100% independent ❎ 100% study-based ❎ 100% medically accurate
00:00 | 30 Days of Low-Carb Diet
01:22 | Effects on Metabolism, Energy & Performance
05:20 | Low Carb & Keto
07:38 | Advantages of Low-Carb Diet
11:05 | Disadvantages
14:54 | Important Tips for Implementation
#carbohydrates #medicine #health
The First Days: Water Loss, Fatigue, and the "Low-Carb Flu"
In the first few days, the body draws on glycogen stores in the liver and muscles. Glycogen is always stored together with water. When it is broken down, the body loses this water along with it—the scale suddenly shows a significantly lower number, even though no significant amount of fat has been burned. At the same time, the body lacks its usual quick energy source. Typical symptoms include fatigue, headaches, cravings, irritability, and difficulty concentrating. Many refer to this phase as the "low-carb" or "keto flu" because the condition can feel like a mild infection.
Switching to Fat Burning and Ketone Bodies
After two to four days, once the glycogen stores are largely depleted, the body switches its metabolism. It increasingly releases fatty acids from adipose tissue and uses them as an energy source. Two important processes take place in the liver: firstly, gluconeogenesis, in which new glucose is formed from other building blocks, and secondly, the production of ketone bodies. These ketone bodies serve as a kind of alternative fuel, especially for the brain and muscles. By the second week, the body has often adapted to the point where fat mass measurably decreases, provided the overall calorie intake is not too high. In the third and fourth weeks, many report that headaches, mood swings, and lethargy subside, and energy levels stabilize.
Low Carb or Keto – How few carbohydrates are meant?
In a "classic" low-carb diet, carbohydrates are usually between about 50 and 150 grams per day. Bread, pasta, rice, sweets, and soft drinks are significantly reduced, but not always completely eliminated. The ketogenic diet is considerably stricter: usually only 20 to 50 grams of carbohydrates per day are allowed. The diet then consists mainly of fish, meat, cheese, eggs, fats, and very low-carbohydrate vegetables such as leafy greens or zucchini. Fruit—apart from small amounts of berries—is often hardly possible, because a single apple already contains around 20 grams of carbohydrates.
The diet then consists primarily of fish, meat, cheese, eggs, fats, and very low-carbohydrate vegetables such as leafy greens or zucchini. Cited studies:
Study 1: https://pubmed.ncbi.nlm.nih.gov/29417...
Study 2: https://pubmed.ncbi.nlm.nih.gov/38732...
Study 3: https://pubmed.ncbi.nlm.nih.gov/31399...
Study 4: https://pubmed.ncbi.nlm.nih.gov/30803...
Study 5: https://pubmed.ncbi.nlm.nih.gov/33801...
Study 6: https://pubmed.ncbi.nlm.nih.gov/37686...
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When is my diet healthy?: https://bit.ly/GesundeErnährung_Video
Fat burners from the fridge: https://bit.ly/Fatburner_Video
Health killer sugar - dangerously not sweet: https://bit.ly/Zucker_Video
First signs of depression: https://bit.ly/DepressionAnzeichen_Video
Chronically ill due to lack of sleep: http://bit.ly/SchlafenSchlafmangel_Video
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20 Comments
Der abweisende Unterton zu diesem Thema seitens Dr Weigl erstaunt mich schon. Für unbedarfte Zuschauer/Innen wird Low Carb / Keto schon gleich mal in die Ecke «nur für Übergewichtige und Sonderfälle» gedrängt. Für Low Carb findet Dr Weigl eine klare Definition an 50 - 150 kcal. Was jedoch sehr erstaunt ist der fehlende ärztliche Hinweis, dass die Mehrheit der Bevölkerung sich durch viel zu hohen Kohlenhydratanteil in der Ernährung buchstäblich krank isst. Da wäre doch im Sinne der Volksgesundheit auch angebracht, in einem solchen Bericht dem «Normalesser» wenigstens auch eine neue Kohlenhydrat-Definition mit auf den Weg zu geben. Wie wäre es mit einer Empfehlung von zum Beispiel 250 kcal pro Tag an Kohlenhydraten ? Dies würde eine ganze Kaskade an besseren Essensempfehlungen lostreten ... es nützt nichts einfach nur auf etwas langkettiger Kohlenhydratverbindungen wie Dinkel hinzuweisen. Damit hilft Dr. Weigl wirklich niemandem. Wenn wir Volksgesundheit wieder ohne Ozempic & Co. herstellen wollen, dann müsste meines Erachtens viel ehrlicher die jetzige Normalernährung hinterfragt und bessere Empfehlungen gegeben werden. Ärzte die das tun, bewegen sich dann aber rasch in Richtung Low Carb und mediterrane Keto.
In Restaurants bestelle ich oft meine Lieblingsgerichte und bitte, die Sättigungsbeilage weg zu lassen und dafür um mehr Gemüse, bisher wurde dem Wunsch immer entsprochen. Zu Hause ist im Moment der Airfryer mein bester Freund.
Nach meinem letzten Arztbesuch konnte ich eine Sitagliptin/Metformin morgens absetzen und bin nun bestrebt die Medikation weiter zu verringern. Mir geht es im Moment gut damit und ich werde es in dieser Form vorerst beibehalten.
Ich variiere bewusst, meist esse ich einmal innerhalb von 24 Stunden (OMAD), wechsle phasenweise zu 16:8 und baue etwa alle zwei Wochen auch Tage ein, an denen ich drei Mahlzeiten zu mir nehme. Diese Flexibilität ist für mich ein zentraler Bestandteil des Konzepts.
Ein ganz wesentlicher Punkt dabei ist, wenn ich mich dabei schlecht fühlen würde, würde ich diese Ernährungsform nicht machen. Bei mir ist jedoch genau das Gegenteil der Fall. Ich fühle mich klarer, energiegeladener und körperlich deutlich wohler. Und ganz ehrlich, es ist ein gutes Gefühl, wenn man mit 60 beim Duschen die eigenen Füße sieht, ohne vorher den Bauch zur Seite schieben zu müssen l ; )
Kohlenhydrate und insbesondere der damit verbundene Zucker werden heute in Mengen konsumiert, die aus meiner Sicht nicht mit der natürlichen Ernährungsweise des Menschen vereinbar sind. Die sichtbaren Folgen sieht man überall, auch bei sehr jungen Menschen, selbst dort, wo Bewegung eigentlich selbstverständlich sein sollte, sind Übergewicht und metabolische Probleme längst normal geworden.
Natürlich gilt, unabhängig davon, ob es sich um Keto oder eine andere langfristige Veränderung handelt, ohne Willensstärke funktioniert gar nichts. Fehlt diese, kann man sich jede Diät, jedes Konzept oder jede Ernährungsphilosophie gleich sparen. Nachhaltige Veränderung setzt immer auch die Bereitschaft voraus, Verantwortung für das eigene Verhalten zu übernehmen.
Wenn ein Arzt pauschal von Keto abrät, halte ich das für zu kurz gedacht. Nicht jede Ernährungsform passt zu jedem Menschen, aber eine reflektierte, informierte ketogene Ernährung in Kombination mit bewussten Essensfenstern ist für mich kein Risiko, sondern ein sinnvoller und nachhaltiger Ansatz.
Titel: 30 Tage ohne KH...
Wer? Wann? Wie?Wo?
Das Video erzählt nicht über eine 30tägige Erfahrung mit Keto- bzw. Low-Carb-Ernährung.
Freundliche Grüsse
Ich liebe es
30 Tage ohne Kohlenhydrate: Das passiert mit deinem Körper
DoktorWeigl
264,323 views
30 days with hardly any or no carbohydrates sounds like a "quick weight loss" solution. In reality, however, this triggers a whole chain reaction in the body: first water loss, then the "low-carb flu," and later altered fat burning, digestion, and even hormones. Here's an overview of the most important effects.
⏩ Inform yourself first, then supplement: Feel free to check out my guides https://bit.ly/RatgeberHowTo ✅
❎ 100% independent ❎ 100% study-based ❎ 100% medically accurate
00:00 | 30 Days of Low-Carb Diet
01:22 | Effects on Metabolism, Energy & Performance
05:20 | Low Carb & Keto
07:38 | Advantages of Low-Carb Diet
11:05 | Disadvantages
14:54 | Important Tips for Implementation
#carbohydrates #medicine #health
The First Days: Water Loss, Fatigue, and the "Low-Carb Flu"
In the first few days, the body draws on glycogen stores in the liver and muscles. Glycogen is always stored together with water. When it is broken down, the body loses this water along with it—the scale suddenly shows a significantly lower number, even though no significant amount of fat has been burned. At the same time, the body lacks its usual quick energy source. Typical symptoms include fatigue, headaches, cravings, irritability, and difficulty concentrating. Many refer to this phase as the "low-carb" or "keto flu" because the condition can feel like a mild infection.
Switching to Fat Burning and Ketone Bodies
After two to four days, once the glycogen stores are largely depleted, the body switches its metabolism. It increasingly releases fatty acids from adipose tissue and uses them as an energy source. Two important processes take place in the liver: firstly, gluconeogenesis, in which new glucose is formed from other building blocks, and secondly, the production of ketone bodies. These ketone bodies serve as a kind of alternative fuel, especially for the brain and muscles. By the second week, the body has often adapted to the point where fat mass measurably decreases, provided the overall calorie intake is not too high. In the third and fourth weeks, many report that headaches, mood swings, and lethargy subside, and energy levels stabilize.
Low Carb or Keto – How few carbohydrates are meant?
In a "classic" low-carb diet, carbohydrates are usually between about 50 and 150 grams per day. Bread, pasta, rice, sweets, and soft drinks are significantly reduced, but not always completely eliminated. The ketogenic diet is considerably stricter: usually only 20 to 50 grams of carbohydrates per day are allowed. The diet then consists mainly of fish, meat, cheese, eggs, fats, and very low-carbohydrate vegetables such as leafy greens or zucchini. Fruit—apart from small amounts of berries—is often hardly possible, because a single apple already contains around 20 grams of carbohydrates.
The diet then consists primarily of fish, meat, cheese, eggs, fats, and very low-carbohydrate vegetables such as leafy greens or zucchini. Cited studies:
Study 1: https://pubmed.ncbi.nlm.nih.gov/29417...
Study 2: https://pubmed.ncbi.nlm.nih.gov/38732...
Study 3: https://pubmed.ncbi.nlm.nih.gov/31399...
Study 4: https://pubmed.ncbi.nlm.nih.gov/30803...
Study 5: https://pubmed.ncbi.nlm.nih.gov/33801...
Study 6: https://pubmed.ncbi.nlm.nih.gov/37686...
▬ About this channel ▬▬▬▬▬▬▬▬▬▬▬▬
With "Video Visit Dr. Weigl," you've found a current and medically sound channel that explains topics related to pain, medicine, and health in an understandable way, based on facts, guidelines, and studies.
▬▬▬▬▬▬▬▬▬▬▬▬▬
...
▬▬▬▬▬▬▬▬▬▬
▬▬▬ ▬ Weigl's MedNight: The video podcast with the University Hospital Bonn ▬▬▬▬▬▬▬▬▬
► Spotify: https://spoti.fi/42EJfPT
▬ More Videos ▬▬▬▬▬▬▬▬▬▬▬▬
When is my diet healthy?: https://bit.ly/GesundeErnährung_Video
Fat burners from the fridge: https://bit.ly/Fatburner_Video
Health killer sugar - dangerously not sweet: https://bit.ly/Zucker_Video
First signs of depression: https://bit.ly/DepressionAnzeichen_Video
Chronically ill due to lack of sleep: http://bit.ly/SchlafenSchlafmangel_Video
▬ Social Media ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
►Facebook: https://bit.ly/facebook_DrWeigl
►Website: https://doktorweigl.de
►TikTok: TikTok: doktorweigl
►Instagram: Instagram: doktorweigl
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
Legal Notice / Disclaimer: These videos are for informational purposes only and are not a substitute for personal consultation, examination, or diagnosis by a licensed, qualified physician. Especially when it comes to medication, it is essential to consult your doctor and read the package insert. The information provided cannot and must not be used to make independent diagnoses. Liability is excluded.
Facebook & Instagram Icon: Icon made by freepik from www.flaticon.com
Twitter Icon: Icon made by Pixel perfect from www.flaticon.com
Sound effects obtained from https://www.zapsplat.com
3D Images: Sharecare YOU Pro
Website: https://www.sharecare.com/
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Viele Grüße
Dr. Tobias Weigl