The ketogenic diet aims to reach the state of ketosis. This refers to a condition in which the body gains energy from burning fat, rather than deriving energy from sugary carbohydrates. Carbohydrates are therefore reduced to a minimum in the ketogenic diet, and carbohydrates account for less than 5% of the daily diet. Instead, the majority of the ketosumo.com ketogenic diet consists of healthy fats and the rest of proteins.
Because the ketogenic diet is an extreme form of the low carb diet, it is also very good for weight loss. However, switching from a “normal” diet to the ketogenic diet can not be easy, the integration of bone stock can be very valuable here.
Ketogenic foods: Bone broth
Bone broth is a food that is very well suited to the ketogenic diet. Bone broth is produced by cooking bones (usually beef bones, calf bones or chicken carcasses) over a long period of time (8 to 20 hours). Due to the long cooking time, the bone broth contains a maximum of nutrients. Above all, it is collagen that is abundant in the broth compared to a normal broth or a fund.
Bone broth is a ketogenic food that provides a lot of minerals and nutrients:
- Bone broth provides minerals : Including the important easily absorbed minerals, calcium, magnesium and phosphorus.
- Bone broth contains gelatin and collagen , which aids in burning fat. Collagen is the structural protein that also makes the skin strong and supple.
- The amino acids glycine and proline in bone broth help the liver to remove toxins from the body.
- Bone broth provides plenty of protein , which is important for building muscle.
- Bone broth is hydrophilic – it attracts fluids such as digestive juices and helps to digest food more efficiently.
Ketogenic diet with bone broth
There are several reasons that support the long term integration of bone stock into the ketogenic diet or ketogenic diet:
- The bone bones diet: Ketogenic diet for weight loss
Bone broth is a very good ketogenic food for weight loss or weight loss. With only very few calories and virtually carbohydrate-free, one can accelerate the healthy weight loss during the ketogenic diet by fasting days, at which one takes only bone broth. Since fasting is the most efficient way to lose weight fast, it is recommended to include two days of fasting per week in the ketogenic diet, where you take about 1.5 liters of bouillon daily throughout the day. The bone broth facilitates fasting, provides the body with important nutrients and is also low in calories.
- Bone broth provides minerals that are often absent in the ketogenic diet
During the ketogenic diet, it can quickly happen that you do not have enough salts like sodium, potassium or magnesium – which in turn are contained in bone broth. A lack of sodium can lead to fatigue or food cravings. Potassium is usually excreted during the ketogenic diet, a potassium deficiency can cause symptoms such as headache, fatigue, dizziness, nausea, constipation, muscle spasms or circulatory problems. Magnesium deficiency can easily occur during a ketogenic diet, but magnesium is very important for the function of our muscles, for the strength of our bones and teeth, and for good sleep. In order to avoid a potential deficiency of sodium, potassium or magnesium during the ketogenic diet, it is recommended to take daily bone broth,
- Bone broth helps against hunger attacks during the ketogenic diet
Since the Western diet is usually high in carbohydrates and sugary foods and both are greatly reduced in the ketogenic diet, the body needs to slowly get used to a change in diet. When the body finally passes into ketosis – which uses the body’s own fat as an energy source instead of glucose – it usually causes unpleasant hunger episodes through the exhaustion of the fat reserves. Bone broth can help here. It is rich, complex and savory and contains a variety of amino acids and minerals such as magnesium and phosphorus as well as healthy fatty acids and iron from the bone marrow. Bone broth provides the body with a wide range of nutrients that keep hunger at bay for hours.
- Ketogenic Diet & Sports – Bone Broth provides valuable proteins with no calories
At the beginning of a ketogenic diet, the ketogenic diet can make you feel tired and tired. After a few days, ketosis sets in, with the body, after a change in metabolism, no longer draws its energy from glucose, but from fat and the ketone bodies formed from it. After the conversion, the body is again powerful and you feel fit. If you are on the ketogenic diet with the purpose of losing weight, it makes sense to support weight loss through sports, and you can also build muscle on the side. In order to promote the development of muscles, it is advisable to ensure sufficient protein intake. Bone broth is high in protein and thus supports muscle growth, but has the advantage of protein shakes, eg with whey protein,
- Bone broth collagen for health and beauty during the ketogenic diet
Collagen is a protein that the body produces itself. It consists mainly of two important amino acids – glycine and proline. Collagen is a major component of connective tissue as well as hair, skin and nails. It accounts for approximately 33%  of the total protein in the body, making it an essential protein that plays an important role in health and appearance. Bone broth can be used to selectively deliver collagen to the body during the ketogenic diet.
Good to know: The difference between bone stock, stock and stock
If you are not comfortable with the terms broth, stock and bouillon, they may sound interchangeable. However, this is not the case:
- Broth is water that is cooked with meat, vegetables, flavors and sometimes bones. A broth is only cooked for a short time – about two hours.
- A fund is water that is cooked with bones, vegetables and flavors. A fund is usually cooked for four to six hours.
- Bone broth is made purely from bone. It is cooked for a very long time – from eight hours for chicken bones broth and up to 20 hours or more for beef bones broth.
Boiling broth for 20 hours ensures that the valuable nutrients are extracted from the bones. Therefore, regular broth contains only a fraction of the nutrients and little or no collagen. A fund contains more collagen than a broth, but not as much as bone stock. Unlike broth or a stock, the broth contains more collagen and anti-inflammatory nutrients. With the integration of the bone broth into the ketogenic diet, one can target the body with natural collagen.
Produce or buy bones
Bone broth can be made at home. It is best to ask at the butcher’s shop about beef bones or chicken carcasses – unfortunately you will not receive them at every butcher’s shop. Try to get bones with high levels of collagen, such as ankles, patella, foot bones and thigh bones. Also, make sure to source bones from organic farming, as the bones should be as natural and nutritious as possible.
Bone broth recipe:
- Blanch beef bones in boiling water, after 5 min. remove and wash with cold water
- Prepare beef bones in cold water with root vegetables, spices, rock salt and vinegar
- Put onions and garlic in a pan and roast dark, add to broth
- Boil the broth briefly and then simmer for 8-10 hours over low heat, several times grease and foam (protein) skim off
- Pass broth through a cloth and cool overnight
- Remove from the cold broth the solid layer of fat and pour gently into a saucepan, the cloudy sediment is not used. If you prefer a high-fat bone broth, you can leave the fat in the broth
- Boil broth and season with fresh herbs and spices: eg ginger, parsley, rock salt and nutmeg. 30 min. let it pass and finally pass through a cloth