What is a ketogenic diet
The ketogenic diet is not a new diet. It's actually a very old method in a new guise. For example, the ketogenic diet was developed 95 years ago to treat epilepsy in children. And the Atkins diet from the 70's already used ketosis. Especially in America you now see a lot of blogs and diet books about the ketodiet, because besides taking epileptic seizures you can also use it to lose weight.
How does the ketogenic diet work
So the ketogenic diet is not a new diet, but the ketogenic diet fits the trend of the already popular low-carbohydrate diet. How does the keto diet work? Normally your body gets its energy from carbohydrates such as potatoes, bread, rice and pasta. With the keto diet you eat a lot of fats and few carbohydrates. If the body consumes few carbohydrates, it switches to fat burning. Your body breaks down the fats into so-called ketones. This process is called ketosis. In the keto diet it is not the carbohydrates but the ketones that are the most important source of energy for your body.
What is ketosis?
Your body gets into ketosis if you eat less than 50 grams of carbohydrates a day. Eating less carbohydrates means that your diet gets higher in protein and fats.
When you start this diet, the glycogen stores (energy reserves) in the liver and muscles are depleted. If you no longer eat carbohydrates, your body will start looking for an alternative. For this purpose it will break down your stored fats. This fat burning is called ketosis. Your liver then forms the so-called ketone bodies. Your body then uses these ketone bodies as fuel for the brain.
There are different types of ketone bodies: acetone, acetate and hydroxybutyrate.
After how many days in ketosis?
Most people don't get in ketosis for 48 hours. Ketosis can occur in about 38 hours after the beginning of fasting. The benefits of the ketosis process such as feeling fitter starts only after 4 days.
Important information for diabetics and keto diet
Ketosis is dangerous if you are diabetic and start without consulting your doctor. During this diet, your carbohydrate intake is reduced by, among other things, omitting wheat cakes and other flour products that are usually eaten a lot. You will therefore eat less carbohydrates than the recommended daily amounts. That's why diabetes patients are still given a lot of medication to absorb all the carbohydrates properly in your body. These medicines (insulin) ensure that you can continue to eat a lot of bread, pasta and biscuits even though your pancreas is no longer working properly. If you still take a lot of medication but don't eat carbohydrates then the medication can't do its job. Because of the wrong ratio between the amount of glucose and insulin in the blood, ketoacidosis occurs. You can fall into a coma and your body dries out and sours.
Schematic ketogenic diet
Less than 50 grams of carbohydrates a day means that you can't eat fruit, sweet vegetables like carrots, wraps, rice, pasta, bread and therefore no more croutons or a piece of baguette with soup. And of course no sweets and biscuits, but instead many cakes are baked on the basis of almond flour, sweetener and whipped cream. Not bad, right?
You eat a lot of fatty food. Your daily menu consists of:
* A lot of animal fats such as steak, sausages, salami, pork chops, smoked sausage, hamburgers and even frikadels are allowed with this diet.
* Whole soft cheese or yogurt (often enriched with extra fat in the form of mascarpone)
* Nutrition based on mayonnaise such as egg salad
* Olive oil and butter
* Whipped cream, mascarpone or sour cream
* Cheese, brie and bacon cubes
What can you eat on a ketogenic diet?
In addition to the above mentioned ketogenic dietary schedule, you may eat these foods.
As a snack you eat products with less than 1 gram of carbohydrates per portion. You may eat the following in between meals:
* Egg (fried or boiled)
* Cashew nuts
* Nibble bacon
* Cheese cubes (48 )
* Macadamia nuts
* Brazil nuts
* Liver sausage
* Whipped whipped cream with sweetener
Which vegetables are not allowed on a ketogenic diet:
All leafy vegetables are allowed and of course also cucumber as this consists for 99% of water. But which vegetables are absolutely not allowed:
* Sweet potato
* Kidney beans
* Red beetroot
* Sugar Snaps
* White beans
Strips to test ketosis and how much carbohydrates are allowed?
You can measure whether you are in ketosis with special ketose strips or ketosticks to make sure that you never eat more than 50 grams of carbohydrates per day. However if you want to know for sure whether you are in ketosis, we advise you to keep an exact record of how much carbohydrates you eat for a couple of days. Don't eat more than between 20 and 50 grams of carbohydrates a day. Then you're doing it right. So your body is in ketosis.
Does ketogenic diet suit me?
We find the ketogenic diet to be quite rigorous and only recommend it if you are obese. You are obese with a BMI of 30 or higher, so suppose you are 1.70 cm then you weigh 86.7 kilos (1.70 x 1.70 x 30 = 86.7). So suppose you weigh 86 kilos or more then it's worth considering a quick start with losing weight by following a diet where your body is in ketosis. You can also follow the ketogenic diet on a stricter and less strict. Take a look at how much carbohydrates you eat each day.
Starting with a ketogenic diet
You can use a meal planner or follow this diet under the supervision of a dietician.
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