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Keto diet, a great way to lose weight safely.
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The most talked about program of the past decade. The keto diet has turned many Christmas dinner into a heated discussion.
Is a ketogenic diet good for weight loss?
Yes, a ketogenic diet can be effective for weight loss in many individuals. The ketogenic diet is a low-carbohydrate, high-fat diet that aims to induce a state of ketosis in the body. In this state, your body shifts from using glucose as its primary fuel source to utilizing stored fat for energy.
Here are a few reasons why a ketogenic diet can promote weight loss:
Increased fat burning: When you restrict carbohydrates and consume a higher amount of healthy fats, your body starts breaking down fat stores to produce ketones for energy. This process can lead to increased fat burning and weight loss.
Appetite suppression: The high-fat and moderate-protein content of a ketogenic diet can help reduce hunger and promote feelings of fullness. Fat and protein are more satiating compared to carbohydrates, which can result in lower calorie intake and better adherence to the diet.
Improved insulin sensitivity: Following a ketogenic diet can enhance insulin sensitivity, meaning your body is better able to regulate blood sugar levels. This can help prevent spikes and crashes in blood sugar, reducing cravings and overeating.
Reduced water weight: When you significantly reduce your carbohydrate intake, your body starts shedding excess water weight. This initial drop in weight is often noticeable in the first few days or weeks of starting a ketogenic diet.
While a ketogenic diet can be effective for weight loss, it's essential to note that individual results may vary. It's crucial to consult with a healthcare professional or registered dietitian before starting any new diet, especially if you have any underlying health conditions. Additionally, maintaining a well-rounded, balanced diet that includes a variety of nutrients is important for long-term health and sustainability.
"How can I lose weight?"
How is it possible that you can lose a lot of weight by eating a lot of fat?
Why is a ketogenic diet a solution for people with diabetes on the one hand, while a diet high in animal protein is dangerous on the other?
This article gives you a clear insight into what keto is. That is important, because there are a lot of misunderstandings. You can read how keto works, what you can eat and what you can't.
You will also gain insight into what to look out for and about the benefits and dangers for your health. Of course you will also receive a diet schedule from me and I will share the best recipes with you. Finally, I share the experiences with keto. Are you ready for it?
What is the Keto Diet?
The keto diet, or ketogenic diet, is an extremely low-carb diet in which 75% of your calorie intake consists of fats. This puts your body in a state of ketosis. This is the main purpose of this diet.
You can of course lose weight with this diet, but it also has medical benefits for people with type 2 diabetes, cancer, epilepsy and Alzheimer's disease.
The biggest challenge in this diet is avoiding carbohydrates, or sugars. And that is quite complicated. Of course you want to have enough energy for your daily activities and get enough vitamins and minerals to live a healthy life.
This requires knowledge. Therefore, it helps you to follow a diet plan that meets these requirements.
Ketogenic, what can you eat and what not?
If someone asks 'how does this diet work?', the real question is 'what can you eat?'
The short answer is 'in the keto diet you can eat everything except carbs and sugars'. Your diet consists almost exclusively of foods with the macronutrients fat and protein.
That sounds like a simple diet, right?
In practice, it is more complicated than it seems. Why? Firstly, almost every food contains some sugars. So carbohydrates are hard to avoid. The trick is to carefully coordinate your ingredients.
Carbohydrates, Proteins and fats
In the end, keto is all about macronutrients - the right balance between carbohydrates, proteins and fats.
How many carbs can you eat on a ketogenic diet? To get into a state of ketosis, you get your energy for a maximum of 5% from carbohydrates. The rest of the calories come from 20% protein and 75% fat.
To give you a better idea of what this ratio means, see a nutritional table below with different diet schedules.
Carbohydrates, Proteins and fats
In the end, keto is all about macronutrients - the right balance between carbohydrates, proteins and fats.
How many carbs can you eat on a ketogenic diet? To get into a state of ketosis, you get your energy for a maximum of 5% from carbohydrates. The rest of the calories come from 20% protein and 75% fat.
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You can eat this in a ketogenic diet
In a ketogenic diet you can eat almost unlimited meat, fish, eggs and green vegetables.
You eat moderately nuts and seeds, avocados, red fruit and dairy.
Tuber crops (such as potatoes), fruit and legumes contain a relatively large amount of sugar and take your body out of ketosis.
You can eat some grains sparingly, provided you take this into account for the rest of the day.
Highly processed products, soft drinks, sweets, bread, pastries, white rice and pasta also do not fit into a keto schedule.
Fortunately, there are increasingly keto alternatives for processed products such as rice, such as broccoli rice that you can easily make yourself at home.
To remember. The keto diet aims to get into ketosis. To achieve this you hardly eat carbohydrates. You get your energy mainly from high-fat foods.
When are you in ketosis?
If you want to understand how the ketogenic diet works, you need to know what ketosis is.
Ketosis is the metabolic state in which the body converts fats into energy.
Your body enters this state when you cut carbohydrates from your diet for an extended period of time. It then switches to another system. In that case, it converts fats into ketones. And these ketones are converted into energy.
It's good to know that your body and brain prefer carbohydrates. That is normally the main source of energy. You notice that in the beginning. More about that below.
To remember: When your body is in a state of ketosis, it can better use fat reserves for fuel. If you are in ketosis and expend more energy than you take in, your body will burn fat efficiently.
Now this sounds relatively simple, but I can tell you, it is not. Getting into and staying in ketosis isn't easy. This is also the disadvantage of a ketogenic diet.
When you start, you will strictly not eat more than 20 to 30 grams of carbohydrates per day until you are in a state of ketosis. Just for comparison; 40 grams of carbohydrates, which is about 2 bananas or 1 serving of pasta.
In addition, an intake of too much protein is converted into carbohydrates by your body. This in turn prevents you from getting into ketosis. Therefore, the amount of protein in this diet is also limited.
The first week or two weeks your diet will be very strict and mainly consist of fats. The moment you are in ketosis, your body can immediately switch back to the normal metabolic state if your carb intake is too high. Especially at the beginning of your diet, the chance of relapse is high, because your body is not yet used to burning fats in this way.
Difficult start
Now this sounds relatively simple, but I can tell you, it is not. Getting into and staying in ketosis isn't easy. This is also the disadvantage of a ketogenic diet.
When you start, you will strictly not eat more than 20 to 30 grams of carbohydrates per day until you are in a state of ketosis. Just for comparison; 40 grams of carbohydrates, which is about 2 bananas or 1 serving of pasta.
In addition, an intake of too much protein is converted into carbohydrates by your body. This in turn prevents you from getting into ketosis. Therefore, the amount of protein in this diet is also limited.
The first week or two weeks your diet will be very strict and mainly consist of fats. The moment you are in ketosis, your body can immediately switch back to the normal metabolic state if your carb intake is too high. Especially at the beginning of your diet, the chance of relapse is high, because your body is not yet used to burning fats in this way.
How do you know if you are in ketosis?
So it is important to closely monitor your body. You need to know whether you are in ketosis. Otherwise, the keto diet is pointless. You measure it by measuring the concentration of ketones in your body.
There are various tests available for this. You can measure the number of ketones in your body through your:
breath
urine
Blood
Personally, I find a pee strip to test at home the easiest. You can order these online or ask the drugstore for keto test strips.
When you measure that you are no longer in ketosis after eating a dish, you will have to reduce the number of carbohydrates. You have now been able to measure the effect of this dish on your state of ketosis. With your next meal you can adjust the composition to your body.
The other way around is of course also true. If you notice that you are in the desired metabolic state, you can slowly add carbs back to your weekly schedule. This ensures more variety on your plate and a more complete diet.
Symptoms for ketosis
Certain symptoms can indicate that you have entered ketosis. Have you started a ketogenic diet and do you have any of the following symptoms? Then it may be that your body produces ketones and is therefore burning fat.
Frequent urination
Decreased appetite
A dry mouth
Often thirsty
Bad breath
Light-headed feeling
Weight loss
More energy and concentration
To remember: Measuring is knowing, especially with ketogenic eating. To be sure of the effect of a food on your state of ketosis, you should take a test after every meal or snack. Every body reacts slightly differently. Only by measuring you know exactly what the effect of a meal is on your state of ketosis.
The experiences with losing weight through keto
There is absolutely really only one way to lose weight and that is to burn more energy than you take in. You call that a calorie deficit; consume more calories than consume. That's why you lose weight. You do this through a combination of more exercise and less high-calorie food than before. Point.
From diet experiences it is known that the keto diet is a super suitable method for creating a calorie deficit. What's up with that?
Carbohydrates ensure high insulin production and
have a low sense of satiety
Fats cause low insulin production and
have an average feeling of satiety
Proteins provide an average insulin production
have a high sense of satiety.
If you see this like this, you understand that it is not smart at all to get a lot of energy from carbohydrates. And the Western diet is full of empty carbohydrates. Full of sugars. Not only sugar in sweets, soft drinks and processed foods, but also sugars from white pasta, bread and rice.
Proteins and fats seem to be the better source of nutrition. They make you feel satisfied for longer. This makes it easier to eat less. You are less hungry. This allows you to keep the diet full for longer.
Not hungry!
Bonus: Research has shown that ketosis suppresses the increase in the hunger hormone ghrelin. Normally, your body produces more ghrelin when you lose weight. That's a survival mechanism. The keto diet suppresses this mechanism, allowing you to lose weight without feeling hungry.
To remember: Your body enters ketosis when it primarily consumes fats to burn. This mainly concerns fats from food. It is not the case that your body in a state of ketosis automatically burns stored body fat. This only happens with a calorie deficit.
What are the benefits of ketogenic eating?
The keto diet is quite complex. Especially strict. So why should you follow a keto diet?
For a long time, high-fat and low-carbohydrate foods were controversial. It was not clear to many people that you can burn fat by eating fat. The main focus here was on the dangers of high cholesterol and cardiovascular disease.
Multiple studies have shown that low-sugar, high-fat diets are more successful and healthier than their low-fat counterparts. There are more benefits associated with the state of ketosis.
These are the benefits of the keto diet:
Successful and sustainable weight loss
Rehab from sugar addiction
Helps against the consequences of type 2 diabetes
Reversing insulin resistance
Lowering high blood pressure
Improve total cholesterol
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Fasting glucose
Glucose is our body's main fuel. We are very good at converting sugar into energy and some organs can practically do without it. Still, it's good to put your body without it for a while. Think of it as a period of fasting.
In the past, when we still picked our lunch from the tree, we didn't always have sugars available. In winter there was therefore a shortage of glucose. So fast. And if there is a shortage of something, your body goes into a survival mode. And that's what ketosis is. A wonderful emergency measure, which allows you to use fat as a source of energy.
Fasting has one big advantage. By cutting out glucose for a while, you can very well kick your sugar addiction. If you have done without for a while, you will be much more aware of sugars in the future. Your sugar needs decrease.
Diabetes
Ketogenic eating has great benefits for people with (approaching) diabetes. What's up with that? Type 2 diabetes is caused by insulin resistance. This is often the result of an excessive intake of carbohydrates (sugars). By not eating carbohydrates, this process can be reversed and the effects of diabetes can be reduced or even disappear.
It is very common for people who take medications for the symptoms of type 2 diabetes to stop needing them when they are in a state of ketosis. The long-term effect is that insulin resistance decreases, which can reverse type 2 diabetes.
Important: never just stop using your medication without consulting your doctor.
Insulin
The biggest advantage of cutting out carbs is that your body doesn't have to produce insulin to break them down. The reason why people with Diabetes Type 2 benefit from eating keto. In a state of ketosis, it is hardly necessary to inject insulin. With this you get rid of your diabetes problem on a daily basis.
Of course, this is mainly symptom control. Because why is a body unable to produce insulin? This can also be caused by eating an excessive amount of animal fats and proteins. This is a major cause of insulin resistance, overweight and thus type 2 diabetes in the long term.
High bloodpressure
Almost 3 million Dutch people have high blood pressure. This can lead to stroke, cardiovascular disease and kidney disease. Studies have shown that the keto diet can lower blood pressure in people with type 2 diabetes and overweight.
Cholesterol
There are studies that show that the ketogenic diet has a positive effect on your cholesterol levels. The LDL values fall and the HDL values rise. Especially the ratio between these two values is decisive for your health.
Our caveat is that cholesterol is a complex subject. In the long term, eating (too) much (animal) fat can have a negative effect on your cholesterol levels and the health of your heart and blood vessels.
Finally, the state of ketosis is beneficial for people with epilepsy and there are indications that it can help against acne.
To remember: being in ketosis has benefits for your health. This is due to the stable blood sugar levels resulting from sugar fasting. This also has a positive effect if you want to lose weight.
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Is keto diet dangerous?
The keto diet is a controversial diet. Many people get nervous as soon as you tell them that you are going to eat mainly fats. You could say that to get into ketosis, you have to follow an extreme nutrition schedule. And there are dangers too.
Too much animal fat
It will not surprise you that many keto weekly menus are intertwined with meat dishes. That's why keto is called dangerous. It is also the general belief that a plant-based diet is much healthier than a diet based on animal products.
Animal products contain saturated fat and cholesterol. Too much saturated fat can lead to insulin resistance, which is a precursor to diabetes. Diabetes can lead to obesity and cardiovascular disease. Just like cholesterol, by the way, which causes your arteries to clog up.
This seems to be at odds with the positive effects this diet has for people with type 2 diabetes.
In addition, more and more research shows that consuming animal products is a cause of inflammation in the body. Long-term inflammation can lead to cancer and cardiovascular disease.
Fiber deficiency
An extremely low carbohydrate diet contains little to no dietary fiber. Fibers, like sugars and starches, are carbohydrates. In the Netherlands we eat on average much less than the recommended 30 grams of fiber per day.
This is dangerous, because fiber-rich food takes care of our intestinal flora. And a healthy intestinal flora is again important for your resistance. That is why it is wise to take in extra fiber with a keto diet.
Vitamins
Some vegetables and most fruits do not fit into a ketogenic weekly menu. That's not a problem for a while. But if you want to eat ketogenic for a longer period of time, a shortage of certain vitamins and minerals can occur.
Vitamins are quite easy to take extra. An average multi-vitamin is sufficient to meet the daily recommended amount. Many people have a tendency to take too many vitamins, which is certainly not as harmless as it may seem. Always consult your doctor first.
Minerals
In the first weeks, the glycogen stores in your body are depleted. As a result, you lose a lot of moisture. Electrolytes (minerals) are also lost with that fluid.
The best known electrolytes are sodium (Na), chloride (Cl) and potassium (K), in addition to magnesium (Mg) and calcium (Ca).
A lack of electrolytes can make you feel weak and drowsy. But headaches and muscle cramps are also common. Do not you want that? Then I advise you to take Keto Electrolytes. This keeps your mineral household up to standard and your body is better able to keep fluids in balance.
To remember: eating ketogenic and getting enough nutrients is not easy. That is why it is wise to follow a program with sophisticated weekly menus. Especially if this is your first time. Pay particular attention to the presence of sufficient vegetarian dishes.
What are the side effects?
When you switch to a ketogenic diet, you make a major adjustment in your eating pattern. That takes some getting used to and your body will have to adapt. This can cause you to experience withdrawal symptoms.
These are 5 most common side effects of the keto diet:
Fatigue. In the transition to fat burning, your body is extra tired. This is partly because you cannot get enough energy from your new diet. As a result, you can suffer from poor focus, reduced sports performance and feel weak.
Bad breath. Stinky breath is (for those around you) an annoying side effect of the keto diet. The sickly air is caused by the higher concentration of ketones. It smells like acetone and can leave your body through urine and breath. It is a positive characteristic that you are in ketosis (source).
Keto Flu. Headache, nausea and chills. This is because your body switches to a survival mode due to a shortage of carbohydrates (source).
Irritated and irritable. Your brain has trouble with the lack of carbohydrates. This can literally make you 'hangry' in the beginning.
Digestive problems (diarrhea and constipation). You will probably get a lot less fiber and you will notice that. Your body has to get used to the new composition of your food.
First weeks
These symptoms, signs or side effects (depending on how you look at it) mainly occur during the first two weeks. Not everyone experiences them in the same way, but it is often the reason that people drop out early.
Who is keto a suitable diet for?
The ketogenic diet is suitable for people who can be conscious about nutrition and who know what they are doing. Or for people who can follow a strict diet schedule.
You don't do keto a little. You are in ketosis or not. Half makes no sense. It is important that you deal with nutrition consciously and precisely and that requires discipline.
Getting into ketosis has many benefits for your health. By not eating sugars you do not get peaks in your blood sugar and you reduce or prevent insulin resistance. People with type 2 diabetes can reduce their insulin use or even become drug free.
To lose weight
You can certainly lose weight with a ketogenic diet. This is partly because you probably eat fewer calories than usual. On the other hand, your body is better able to burn fat in ketosis.
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This diet is not without risks. In the long term, we don't think eating keto is beneficial to your health. That's because there's a big chance that you don't take in enough natural vitamins, minerals and fiber. We believe that you should not depend on pills and supplements for this.
In addition, we see a diet with a large amount of animal fats as potentially bad. Animal nutrition is already more associated with inflammation in the body, cancer and cardiovascular diseases. On the other hand, a plant-based diet is increasingly indicated as a sustainable solution for a healthy body.
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Conclusion
Do you want to benefit from the benefits of the keto diet? Then choose a carefully balanced program.
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The results don't lie: effectively lose weight and burn (belly) fat, reverse insulin resistance and type 2 diabetes and improve your cholesterol. That is why we are in favor of following the keto diet for a short period of time. According to the MA Method this is 50 days.
After this period, opt for a low-carbohydrate diet. A varied diet based on natural and unprocessed ingredients is the basis for good health and a long and vital life. That's how I like it and wish you good luck 🙂.
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