The ketogenic diet (keto for short) is currently a very popular diet, but it is not new. It was already used in the 1920s in children with epilepsy. Later it turned out that the keto diet also had a positive influence on blood values, sleep problems, neurological problems and ... people turned out to lose weight while you can still continue to eat well. Nowadays, well-known artists and athletes do the 'ketogenic diet', as the English name is.
The ketogenic is therefore not just a hype, but something that has already been well researched and proven to work for weight loss. With this diet, you eat much fewer carbohydrates and relatively many fats. What makes the keto diet different from other eating methods is the use of ketones as fuel for your body. This means that your body does not use glucose but energy for energy. On these pages, you can read what the ketogenic diet is, what you can eat and how it works.
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Why keto has been around for a long time
The ketogenic diet was first mentioned in the 1920s. At that time, the diet was the usual approach for children with epilepsy. It was mainly prescribed in medical situations. It was not until the 1970s that renewed attention was given to the ketogenic diet, to combat type 2 diabetes and to lose weight. This eventually led to the Atkins diet, one of the best known carbohydrate-restricted diets. The induction phase of the Atkins diet is very similar to the keto diet. Nowadays, the keto diet is completely back and there are many people who use it to lose weight without feeling hungry. The foods that you eat during a ketogenic diet have a satiating effect, so you eat less unnoticed.
What can you eat with the Keto Diet?
With the keto diet, you limit the number of carbohydrates and you also ensure that you do not eat too much protein. Although protein gives you a feeling of satiety, a surplus is also converted into glucose. In the beginning, it is best to weigh your food so that you know for sure how much carbohydrates you will get.
To get into ketosis, it is best to assume a ratio of 80% fats and 20% proteins, measured in the total number of calories. This may seem like a lot of fat, but when you consider that there are many more calories in fat than in protein and carbohydrates, it is really not true that you almost only eat fat.
Watch:
- 1 gram of fat provides 9 kcal
- 1 gram of protein provides 4 kcal
- 1 gram of carbohydrates provides 4 kcal
The 80% / 20% ratio works best for most people to get into ketosis. Once this is successful you can adjust it to a ratio that suits you better, for example slightly less fat (eg 65%) and slightly more carbohydrates (eg 5%).
That you have to eat so much fat does not mean that you eat a packet of butter. Instead, choose meals with lots of meat, eggs, cheese, fatty dairy (cream and butter), poultry, fish and seafood, nuts, seeds, and vegetable fats such as avocado and olive oil. You also have a choice of quite a lot of vegetables, including zucchini, bell pepper, cucumber, cauliflower, spinach, and other green vegetables. You have to be more careful with fruit, starchy vegetables (potatoes, carrots, beets), grains, legumes, sugar, and low-fat dairy.
In fact, keto has
low-carb diet product where the amount of carbohydrates is even stricter. If you do this in the right way, your body will fall into ketosis and ketones will be produced that your body can use as energy together with fatty acids.
How fast do I get into ketosis?
Switching to fat burning does not always happen immediately. Sometimes it can take several days or even weeks before you have enough ketones in your blood. So you will initially have to follow a strict diet low in carbohydrates to get you moving to burn fat. For most people, this means a maximum of between 20 and 50 grams of carbohydrates per day. A banana contains 30 grams of carbohydrates, so you will soon be at your max.
A quick donkey bridge: you eat about 3 to 4 grams of fat for every gram of protein or carbohydrate, so that you end up with a total of 75% to 80% daily calorie intake from fat.
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Keto is not for everyone
If you are considering following the keto diet, it is good to also consider the disadvantages. It is a fairly extreme diet with many limitations. It is difficult to do correctly, especially if you are in an area with many temptations. It may, therefore, be better to choose to go into ketosis only during certain periods so that you know that you can eat 'normally' again for a while at the end of the ride. For many people, it is difficult not only to limit the carbohydrates, but also the protein. If you are not strict enough for yourself, then you are no longer in ketosis and you miss the benefits. And keep in mind that you may experience 'keto flu' during the first few days if you were used to eating a lot of carbohydrates. This manifests itself in headache, dizziness, constipation, muscle cramps, bad breath, and a flu feeling.
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