What is the ketogenic diet?
In this blog we explain the difference between a low-carbohydrate diet and a ketogenic diet. Can you lose weight with a ketogenic diet? What is ketosis? Do you have to use special strips to measure whether you are in ketosis? How can you start with the keto diet?
What is a ketogenic diet
The ketogenic diet is not a new diet type. It is actually a very old method with a new look. For example, the ketogenic diet was developed 95 years ago to treat epilepsy in children. The Atkins diet from the 70s also made use of ketosis. Especially in America you now see many blogs and diet books appearing about the keto diet, because in addition to taking epileptic seizures, you can also lose pounds with it.
How does the ketogenic diet work
The ketogenic diet is therefore not a new diet, but the ketogenic diet fits in with the trend of the already popular low- carbohydrate diet . How does the keto diet work? Normally your body gets the 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 receives little carbohydrates, it switches to fat burning. Your body breaks down the fats into so-called ketones, this process is called ketosis. With the keto diet it is not the carbohydrates but the ketones that are the most important energy source for your body.
What is ketosis?
Your body goes into ketosis if you eat less than 50 grams of carbohydrates per day . Eating less carbohydrates means that your diet gets higher in protein and fats.
When you start this diet, first the glycogen stores (energy reserves) in the liver and muscles are depleted. If you no longer eat carbohydrates, your body will look for an alternative. For this it will break down your stored fats. This fat burning is called ketose. 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, acetone acetate and hydroxybutyrate.
After how many days in ketosis?
Most people only get into ketosis after 48 hours. Ketosis can occur in approximately 38 hours after the start of fasting. The benefits of the ketosis process such as feeling fitter only starts after 4 days.
Important information for diabetics and keto diet
Ketosis is dangerous if you are diabetic and start to start without consulting your doctor. During this diet your carbohydrate intake is lowered by omitting wheat cakes and other keto flour products that are generally eaten a lot. So you eat less carbohydrates than the recommended daily amounts according to the Nutrition Center. That is why a lot of medication is given as standard for diabetic patients to properly absorb all carbohydrates in your body. These medicines (insulin) ensure that you can continue to eat a lot of bread, pasta and cookies even though your pancreas no longer works properly. If you still take a lot of medicines but do not eat carbohydrates, the medicines cannot work. The wrong ratio between the amount of glucose and insulin in the blood results keto acidosis . You can get into a coma as a result and your body will dry out and acidify.
So never reduce the carbohydrate intake on your own, but always first consult with a diabetes nurse. She has a better view of your personal situation.
Schedule ketogenic diet
Less than 50 grams of carbohydrates per day means that you are not allowed to eat fruit, no sweet vegetables such as carrots, no wraps, rice, pasta, bread and therefore no pistoletje or piece of baguette with the soup. And of course no sweets and cookies, but instead many cakes are baked based on almond flour, sweetener and whipped cream. Not bad right?
You eat a lot of fatty food. Your daily diet consists of:
Many animal fats such as steak, sausage, salami, pork chop, smoked sausage, hamburgers and yes even frik adellen are allowed with this diet
Full curd 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
Recipes with lots of whipped cream, mascarpone or creme fraise.
Recipes with lots of cheese, brie and bacon
What can you eat with ketogenic diet?
In addition to the above ketogenic diet plan, you may also eat more:
In between, you eat products with less than 1 gram of carbohydrates per serving. In between you can:
Egg (fried or boiled)
Cheese cubes (48 +)
Whipped whipped cream with sweetener
Which vegetables are you not allowed to take with ketogenic diet:
All leafy vegetables are allowed and of course also cucumber as this consists of 99% water. But which vegetables are you absolutely not allowed to:
Strips to test for with ketogenic diet
You can measure whether you are in ketosis with special ketosis strips or ketosticks. For more than 10 years we have been guiding people who follow the ketro diet Hippro. You eat measured portions at Hippro and you are therefore sure that you will never eat more than 50 grams of carbohydrates per day. Our experience with clients who used these strips is that they were not reliable. We regularly had clients on the phone who lost 2 kilos a week but the ketosis stick indicated that they were not in ketosis. If you want to know if you are in ketose, we recommend that you keep track of exactly how many carbohydrates you eat for a few days. Do you eat no more than between 20 and 50 grams of carbohydrates per day? Then you are doing well. And is your body in ketosis.
For whom is a ketogenic diet suitable?
We think ketogenic is a fairly rigorous diet and we only recommend this if you are obese. You have obesity 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 pounds or more, it is worth considering making a quick start with losing weight by following a diet where your body is in ketosis.