Keto Diet Weight Loss – The ketogenic diet (also called a keto diet) has been around for almost a century , but still seems to be very effective for multiple purposes. Thus, the ketogenic diet is used for children with persistent epilepsy, or people follow this diet to lose weight and improve their health.
In this article we explain what you can eat with the ketogenic diet and what advantages and disadvantages there are. I also tell what the science has to say about the ketogenic diet and I give you a diet schedule for a week.
- What is the ketogenic diet?
- What is ketosis?
- Ketose dangerous?
- Losing with the ketogenic diet
- Benefits of ketogenic diet
- Disadvantages of ketogenic diet
- Experiences with the ketogenic diet
- What can you eat with the ketogenic diet?
- Weekly schedule of the ketogenic diet
- Follow Keto diet or not?
WHAT IS THE KETOGENIC DIET?
The ketogenic diet is poor in carbohydrates and proteins, but rich in fats . Therefore, it seems to be very much on a low- carb diet.The big difference is that the carbohydrate poor diet focuses on reducing carbohydrates, while the ketogenic diet focuses on eating many fats. You could therefore also call it a fatty diet . For a better and more in depth look into the keto diet we implore you to read Ultimate ketogenic Diet Overview – Weight loss Benefits + Meal Plan all things will be cleared.
No, that’s unfortunately out of date. In fact, a healthy diet consists of 40% of fats. More about this can be found in my previous article on healthy weight loss .
The ketogenic diet was initially developed for children with epilepsy , with medications failing to work properly. In such a case, the ketogenic diet can be passed. Because the brain does not extract its fuel from glucose, but from ketones, less epileptic activity is present in the brain. Unfortunately, this phenomenon is not known yet, but it seems that about half of these children seem to be well-behaved.
There are several variants of the ketogenic diet:
- Standard Ketogenic Diet (SKD)
This is actually the classic variant of the ketogenic diet. Here you eat very few carbohydrates, little protein and many fats. The ratio is 75% fat, 20% protein and only 5% carbohydrates. This diet is primarily intended for people who hardly exercise.
- Cyclic Ketogenic Diet (CKD)
This variant is less strict and more focused on people who occasionally practice sports. The first 2 weeks you eat according to the standard ketogenic diet, so that the body actually gets into ketosis. Then you only have to stay on the standard ketogenic diet by week-end, but you can spend 60-70% of your total carbohydrates on weekends.
- Targeted Ketogenic Diet (TKD)
This variant is meant to temporarily eat more carbohydrates before or after your workout. It is simply eaten according to the standard ketogen diet, but on the days of training, 25 to 50 grams of extra carbohydrates can be eaten. That way, your body has just a little more quick energy for the workout.
- MCT ketogenic diet
MCT stands for Medium Chain Triglycerides, or medium fatty acid chains. These are fats that are found mainly in coconut oil and palm oil. You can only eat MCT fats with this variant. These fats are incorporated in the body differently than Long Chain Triglycerides (LCT). As a result, you need less MCT fats to get into ketosis. The ratio is therefore 70% (fct) of fats, 10% of proteins and 20% of carbohydrates.
- Protein-rich ketogenic diet
It is your intention to eat more proteins in this variant than in the standard ketogenic diet. The ratio is 60% fat, 35% protein and 5% carbohydrates.
WHAT IS KETOSIS?
Most people use mainly glucose as a source of energy. This has 2 reasons:
- It is for the body the fastest and easiest to produce from glucose energy (ATP).
- The diet of the average Dutchman consists of about 55% of carbohydrates.
The average Dutchman therefore eats quite a lot of carbohydrates, which means that the body will never get in the state of ketosis. I’ll explain how this is coming.
Carbohydrates are digested into your body into glucose. This glucose is then converted to glycogen and is stored in the muscles and liver. This is the fuel that is ultimately used in a large part of your body.
If you reduce the amount of carbohydrates to up to 10% of your diet, the stored glycogen will no longer be replenished. In fact, the stock of glycogen will completely break out in a few days, so the body needs to look for another energy source.
The body will then switch from sugar burn to fat burning, or the body is in the state of ketosis .
This also happens with intermittent fasting !
You might wonder where the name of ketosis comes from? This is because of the fat burning in ketosis, increased levels of fatty acids are present in the blood. This will result ketones !
Ketones are needed for the brain. It is impossible for the brain to use fats as a fuel because the brain itself consists of fat. Therefore, the liver provides conversion of fatty acids to ketones.
In short, ketosis causes the whole body to get enough energy when the amount of glycogen (and thus glucose) has become too low.
You may have heard that ketosis is dangerous, but that’s not true. This is probably referred to as ketoacidosis . This is a disease with symptoms similar to ketosis.
Ketoacidosis occurs when you have a lack of insulin. This can lead to increased blood sugar levels, which can save stored fat from cells. When this happens, too many ketones result, which causes disturbance of the acid base. This will change the PH value and may be affected by the following side effects:
- Low bloodpressure
- Fruity breath
If ketoacidosis is not treated, it can lead to coma or even death .
Even though ketosis and ketoacidosis have the same “symptoms”, the big difference is how they have gained them . Ketose is a physical state created by yourself, for example, by changing your diet. Ketoacidosis is usually caused by an underlying problem, such as an undiagnosed diabetes or bladder infection.
LOSING WITH THE KETOGENIC DIET
As you switch the ketogenic diet from a sugar burn to a fat burn , it is a logical argument that you lose with this, and thus, kilos.
Research shows that the ketogenic diet is indeed the weight of an effectivelybrings down mode ( source ). It even appears to be a much better method than a low fat diet ( source , source , source ). Also counting calories is not necessary because you are very fast full ( source ). You will therefore automatically eat less calories.
One study found that people who followed a ketogenic diet, 2.2 times had lost much weight as those who followed a low-fat diet ( source ).
Why losing a ketogenic diet seems to work well can be explained by becoming more sensitive to insulin . This is also called the fat storage hormone. Since a fat diet is hardly to produce insulin, there will also be less insulin in the body. Less insulin means less urge for food and, ultimately, less fat storage.
BENEFITS OF KETOGENIC DIET
In addition to losing weight, the ketogenic diet also has a considerable number of other health benefits . That’s also why the ketogenic diet seems almost timelessand still popular among many people!
Thus, from a variety of studies, it appears that when switching to a ketogenic diet, a number of values that are an important gauge to determine how healthy you are can be drastically improved . I am talking about it:
- Insulin sensitivity
Insulin plays an important role in diabetes. Research shows that the ketogenic diet is especially effective in improving insulin sensitivity in type 2 diabetes and a precursor of diabetes ( source , source , source ). Another study shows that after keton diet only after 2 weeks, insulin sensitivity was improved by 75% ( source ).
- Blood sugar level
A 16 week study with 21 subjects showed that blood sugar levels became 16% lower. Eventually, 7 subjects could completely stop their diabetes medication ( source ).
Also, the ketogen has dietary effects on triglycerides. A study found that the triglyceride values decreased from 107 to 79 mg / d, over a 4 week period ( source ).
DISADVANTAGES OF KETOGENIC DIET
Like any diet, the ketogenic diet also has a number of disadvantages.
In the first 2 weeks of the ketogenic diet, the so-called keto flu may emerge. That means you can get a low energy level, more hunger, nausea, sleep problems and digestive problems. All of this is because your body has to get used to the new way of eating and again have to learn to burn again on fats.
muscle mass If you want to develop more muscles, the ketogenic diet may impede you. It has been found that muscle recovery is much more difficult when consuming very few carbohydrates ( source ).
- Vitamins and minerals
Because fruit is strictly limited to the ketogenic diet, you will have to compensate for this by eating more vegetables. Otherwise you might miss all kinds of vitamins and minerals. Therefore, it may be important to take supplements during the diet that can supplement these deficiencies.
EXPERIENCES WITH THE KETOGENIC DIET
The experiences with the ketogenic diet seem to be associated with all the researches that have been carried out.
The positive experiences are that the hunger sensation actually disappears in most people. It is also possible to lose a few pounds quickly.
The negative experiences are that a large proportion of people initially suffer from the keto group. Muscle pain after a solid workout also seems to last longer. Especially those who strictly follow the rules of the ketogenic diet are more likely to suffer from the disadvantages.
Therefore, some people recommend that you do not keep the carbohydrate intake too low and stop ketogenic diet at some point.
WHAT CAN YOU EAT WITH THE KETOGENIC DIET?
Carbohydrate-rich products should be avoided. Therefore, you should eat the following foods as little as possible:
- Legumes (beans)
- (Added sugars
What you may eat is:
- Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
- Oily fish: Salmon, trout, tuna and mackerel.
- Eggs: Free-range chickens.
- Butter and cream: Of animals that are grassy.
- Cheese: Cheddar, goat, cream, blue or mozzarella.
- Nuts and seeds: Almonds, walnuts, linseed, pumpkin seeds, chia seeds, etc.
- Healthy oils: Mainly extra virgin olive oil, coconut oil, linseed oil and avocado oil.
- Avocados: Whole avocados or freshly made guacamole.
- Carbohydrated vegetables: green vegetables, tomatoes, onions, paprika, etc.
- Small fruits: Blueberries, strawberries, etc.
- Spices: Salt, pepper and various herbs and spices.
WEEKLY SCHEDULE OF THE KETOGENIC DIET
This is an example of a weekly schedule associated with the ketogenic diet:
- Breakfast: Bacon, eggs and tomatoes.
- Lunch: Salad with chicken, olive oil and feta cheese.
- Dinner: Salmon with asparagus cooked in butter.
- Breakfast: Omelet with egg, tomato, basil and goat cheese.
- Lunch: Milkshake with almond milk, peanut butter, cocoa powder and stevia.
- Dinner: Stir-beet vegetables with meatballs and cheese.
- Breakfast: A ketogenic milkshake of coconut milk, strawberries and vanilla powder.
- Lunch: Shrimp salad with olive oil and avocado.
- Dinner: Pork chops with parmesan cheese, broccoli and salad.
- Breakfast: Omelet with avocado, salsa, paprika, onion and herbs.
- Lunch: A handful of nuts and celery rice with guacamole and salsa.
- Dinner: Chicken filled with pesto, cream cheese and vegetables.
- Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia.
- Lunch: Boiled beef clove in coconut oil with vegetables.
- Dinner: Hamburger with bacon, eggs and cheese.
- Breakfast: Omelet with ham, cheese and vegetables.
- Lunch: Ham and slices of cheese with nuts.
- Dinner: White fish, egg and boiled spinach in coconut oil.
- Breakfast: Baked eggs with bacon and mushrooms.
- Lunch: Hamburger with salsa, cheese and guacamole.
- Dinner: Steak with eggs and salad.
Hoewel het ketogeen dieet soms beperkt lijkt, is variatie met groente natuurlijk eindeloos. Het is belangrijk hierin even je weg te vinden.
FOLLOW KETO DIET OR NOT?
A ketogenic diet can be a great solution for people with obesity and diabetes. Top athletes can also benefit from this diet, as long as they watch a number of carbohydrates. It is less suitable for athletes who aim to grow more muscle mass. Here we have some other articles that will assist you if you are not fully confident about the keto diet Low Carb vs Keto Diet – It Was A Bit Unclear Until I Saw and also Paleo Vs Keto For Weight Loss – Kick The Dilemma Or Confusion To The Curve reading those two will certainly put you in a better stand.