The ketogenic diet promises rapid weight loss success. Not in the least because it is a low-carbohydrate diet in which you can eat extremely few carbohydrates. How successful can you be with such an extreme diet? In this interview, our nutrition expert shares his experiences with the keto diet.
The idea behind the ketogenic diet is simple: because your body receives virtually no carbohydrates, you no longer get enough energy from glucose. Your body uses fat as an alternative energy source. This sets the so-called ketosis in motion. This is particularly effective for fat burning. Your body is thus able to build muscle and lose fat at the same time.
We’ve just discussed it, but what exactly is the ketogenic diet?
This diet gets about 60-90% of the daily calories from fats. Carbohydrates are only minimal and these are mainly vegetables. Protein also plays an important role, of course.
No carbohydrates means no potatoes, rice, pasta, etc. Oatmeal is also taboo. What Can I Eat on a Ketonic Diet?
Many people think that on a ketogenic diet they should hardly eat anything anymore. But that is not the case. In fact, you can and may eat all foods that consist of fats and proteins. Your body becomes more efficient in the use of fats. Fat-rich foods such as cheese fondue or sausage are no longer a sin in the ketogenic diet.
The quality of the food has the highest priority in this diet. In addition to vegetable oils such as olive or flaxseed oil, nuts, seeds, eggs, cheese and fatty fish are good fat sources.
Coconut oil is also a good source of fat. The MCT fats in the oil provide quick energy just before a workout and give you power!
In addition to the classic protein sources, such as chicken and fish, dairy products with a low carbohydrate content are also allowed in a ketogenic diet. For example, I eat a meal every day with low-fat quark and a little natural yogurt.
As a vegan you can use vegetable protein sources such as tofu, seitan or tempeh. Do you have trouble getting enough protein in your vegan diet? Our Vegan Protein gives you enough power with a complete amino acid profile of peas, hemp seed, rice and sunflower.
Fruits and vegetables also contain different amounts of carbohydrates. Which vegetable fits best in a ketogenic diet?
Don’t worry about the carbohydrates in vegetables on a ketogenic diet. Sufficient fruit and vegetables are important in any diet. Not only do they contain vitamins and minerals, the antioxidants in fruit and vegetables also absorb the free radicals that arise during the breakdown of fats and proteins. This plays an important role for your health, not just in the ketogenic diet.
Of course there are also certain vegetables that are particularly suitable. Cabbage in all varieties is a super vegetable and also very versatile. But carrots, cucumbers, lettuce, mushrooms, asparagus and green beans also fit perfectly in a ketogenic diet. But of course you have many more types of vegetables. I am a big fan of Asian cuisine and therefore like to cook with bok choy. And don’t forget avocado, super tasty and top fats!
Which vegetables should you not eat?
However, there are also a few types of vegetables that fit less well in a ketogenic diet. It is better not to eat too much of tomatoes, corn, onions or red peppers. Chickpeas, kidney beans and peas contain a relatively high amount of carbohydrates and are therefore not very suitable for a ketogenic diet.
Is it advisable to take nutritional supplements in a ketogenic diet?
You can use food supplements without any problems, as long as they are not a mass gainer or, for example, a carbohydrate-rich product such as maltodextrin. I use creatine myself. It is a mistake to think that this only makes sense in combination with sufficient carbohydrates. The positive effect for extra fast and maximum strength in a ketogenic diet is only enhanced, because thanks to the creatine, the energy transport is much more efficient.