The ketogenic diet is a diet in which you mainly eat fats, little protein and even less carbohydrates. It is contrary to the classic diet to fight obesity with a lot of carbohydrates and low fats. Fortunately, the medical world has now also discovered that this is not the best way. A low fat diet can cause weight loss but it is not nearly as effective as other forms. The problem with a similar diet is that overweight people often prefer carbohydrates in the form of sugars. A diet low in fats does not stop this, it may even make the problem worse. The answer to the question of a suitable diet has come in the form of the ketogenic diet (also known as the keto diet).
Counting calories? Not necessary
The diet was once developed for epilepsy patients, especially children, to reduce seizures. Over time, it was discovered that the diet can also be used for other purposes, including weight loss. The ketogenic diet has unique features that make it one of the most effective weight loss methods. Counting and cutting calories is not required with this diet, as studies have shown, because your appetite decreases and you simply eat less. Counting calories is not required, but if you follow the keto diet for a longer period of time, or have hit a plateau, you can still choose to do it.
The ketogenic diet is the best way to lose weight in 2019. This type of diet has proven itself in dozens of studies as an effective tool to fight obesity1. Not only in the short term but also in the medium term.
Isn’t a lot of fat bad?
For a long time, the various health organizations have told everyone that fats are the culprit and should be avoided as much as possible. A low-calorie, no-fat diet has been recommended for years. Products with bold numbers and bold letters such as “0% fat” were introduced to show how healthy the product is. There are still many people who consider a 0% product to be healthy. What was not well understood then is that not all fats are unhealthy and that other ways are more effective to maintain a healthy weight. The problem with the low fat and low calorie diet is that it is difficult to maintain and simply does not work or does not work properly. Even if someone maintains the diet, it does not produce the expected results.
Lose weight with the keto diet
The ketogenic diet is not only an effective means to reduce seizures, but it is also suitable for weight loss. The fame has increased greatly in recent years due to the many success stories that have appeared on the internet. Several studies have shown that a low-carbohydrate diet, such as the ketosis diet, works for weight loss. The purpose of the Keto Diet is to get your body into ketosis and lose weight in a different way than you probably experienced before.
How does the ketogenic diet work?
The ketogenic diet aims to get your body to use fats for energy, rather than carbohydrates. Normally, the carbohydrates you eat break down into glucose (sugar). The glucose enters the bloodstream after which it is transported to the body’s cells. These are, for example, the brain and muscle cells. With the ketogenic diet you hardly get any carbohydrates. As a result, there is little or no glucose in the body. Your body needs this but cannot get enough energy from the glucose for basic functions and other activities. Your body therefore switches to fats instead of glucose. The liver breaks down the fats, after which ketones enter the blood. The ketones are then used as energy. If the body uses fats for energy then you are in ketosis. This is not a disease but a metabolic state of the body when it uses fats as an energy source.
Does it really work?
After years of research, no one doubts whether the ketogenic diet works. The diet has been proven to be effective for weight loss. 2. Connoisseurs have not yet fully agreed on how exactly it works. According to one of the first hypotheses of Dr. Atkins, known from the Atkins diet, weight loss is the result of the ketones being passed out. Other theories assume a higher calorie consumption because the energy is obtained from proteins or because you are less hungry because of the proteins and the effect on the hunger-controlling hormones 3,4. In addition, there are researchers who think it has to do with the ketones that directly reduce appetite
The effect of the ketogenic diet on weight loss
Decrease in appetite due to the satiating effect of proteins5, effect on the appetite suppressant hormones6 and the direct effect of ketones on appetite 7
Decrease in lipogenesis and increase in lipolysis 8
Improved efficiency in the use of fats for energy9
Greater consumption through gluconeogenesis and increase of body temperature by proteins10
The ketogenic diet is not easy to follow for everyone. There is not a standard diet plan for the keto diet that you can use day after day. With the ketogenic diet you have it in your own hands. In practice, this means that you can only eat fatty food. This is at odds with the fact that many people think that this is bad, but that has long been obsolete. It sounds simple to eat only fat, but it is not. There is not much left over what you can eat, much less than you are used to. This means that varying in what you eat is even more important.
How do you start?
You start by writing down what you are eating now and what time you are doing this. Cut out all products that contain carbohydrates and supplement your eating schedule with high-fat products. For example, replace breakfast with brinta for bacon and eggs. Compile a list for yourself with all the high-fat products you like. This gives you the opportunity to switch so that you don’t eat the same thing all the time. If you have adjusted your diet, you have to wait until you are in ketosis. This is the sign that you are confirming that you are on the right path. If you do not have much or no experience with ketosis yet, you can find out with the aforementioned ketosis test strips. In the initial phase of the ketogenic diet, during the first 4 or 5 days, you may experience fatigue. Fortunately, this is only a temporary effect. After the initial phase you notice an improvement quickly, but exercising is difficult to maintain many followers of the diet. In the first week you lose most kilos, but not much fat. If you are in ketosis, however, you do not have to wait long for the first fat to disappear.
The classic ketogenic diet consists of 80% fats and 20% proteins and carbohydrates. In the initial phase it is possible that the ratio is 90% and 10%. The purpose of this is to get the body into ketosis as soon as possible. The less carbohydrates, the better. Food with carbohydrates such as bread, pasta and rice is avoided as much as possible, but also all sweet products with sugar. The only carbohydrate foods are green vegetables, dairy products and nuts. Products with fat are preferred, such as fish, eggs, nuts and fatty meat.
Fast or better result?
Many people are interested in losing weight fast. They have no patience to follow a diet and see results after more than a month. Usually, a holiday is on the way in the short term, which means that fat must disappear quickly in the sun. The ketogenic diet is a good solution to this problem, but it will not help you burn fat within a week; no diet can do that. It is not about quick results but about lasting results. The ketogenic diet is a strict diet, but the results speak for themselves. Try it out and test for yourself if the diet works for you.
If you don’t know where to start, check out the the custom keto diet that explains the diet step-by-step including recipe book, meal planners, shopping lists and video course.