The Keto diet
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Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
The Keto diet (also called the ketosis diet or 'low carb, high fat' diet) was originally intended to reduce the number of seizures in people with epilepsy, but it is now also used to lose weight.
On the homepage you can compare this diet with other diets.
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The aim of the diet, among other things, is to make your body burn fats instead of carbohydrates. Carbohydrates are converted into glucose, fats into ketones. If there is a shortage of glucose in your blood, your body switches to ketones as a source of energy, according to the inventors of the diet. The idea here is that this switch to fat burning (also known as ketosis) is achieved by eating little carbohydrates and more fat.
Ketosis is a metabolic state that occurs when the body does not have enough carbohydrates to use as its primary source of energy, and it begins to break down stored fat to produce molecules called ketones.
Ketosis can happen in a variety of situations, such as during fasting, prolonged exercise, or when following a low-carbohydrate, high-fat diet like the keto diet.
It is important to note that a state of ketosis is not necessarily always beneficial and can be harmful in certain situations, such as in individuals with certain medical conditions or during pregnancy.
It is also important to note that a state of ketosis can sometimes cause side effects, such as bad breath, constipation, and fatigue, especially during the initial stages of transitioning to a low-carbohydrate, high-fat diet. Therefore, it is recommended to consult with a healthcare professional before starting a ketogenic diet or making any significant changes to your diet.
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The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet in which your calorie intake typically consists of about:
These ratios can vary slightly depending on individual needs and goals.
In practical terms, this typically means eating foods that are high in healthy fats, such as avocados, nuts and seeds, olive oil, and fatty fish, while limiting or avoiding foods that are high in carbohydrates, such as grains, sugars, and starchy vegetables. Protein intake is typically moderate and can come from sources such as meat, poultry, fish, eggs, and dairy products.
It is important to note that while the keto diet is high in fat, it emphasizes healthy fats from whole, unprocessed foods rather than unhealthy fats from processed foods or fried foods.
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Other than the Standard Ketogenic Diet (SKD) as described above, there are several different sub-types of the keto diet, each with its own unique approach to achieving a state of ketosis. Here are some examples:
Same examples of other sub-types of the keto diet are:
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The inventors of the keto diet state that the combination of eating few carbohydrates (like with the Atkins diet) and eating a lot of fat is good for losing weight. Your body should burn more fat and store less fat as a reserve (depending on how much you eat).
In addition, the high-fat, moderate-protein, and low-carbohydrate macronutrient ratios of the diet could help to reduce appetite and increase satiety, which can lead to a reduction in calorie intake. High-fat foods can be more filling and satisfying than high-carbohydrate foods, which can help to reduce cravings and prevent overeating.
The Keto diet is often compared to Atkins. Both the Atkins and the keto diet are low-carbohydrate diets that involve restricting carbohydrate intake to promote weight loss and try to improve overall health. The key similarity between the two diets is that they both promote a state of ketosis in the body, where the body switches from using glucose as its primary fuel source to using ketones produced from stored fat.
However, there are some differences between the Atkins and Keto diets. Here are some of the key differences:
Overall, while there are some similarities between Atkins and keto diets, the keto diet is typically more restrictive in terms of carbohydrate intake and emphasizes whole, unprocessed foods.
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There are several diets that are comparable to the keto diet in terms of their macronutrient ratios and emphasis on low-carbohydrate intake. Here are a few examples:
Consult your doctor or dietician before starting this (or any) diet, especially if you have diabetes or a high cholesterol level.
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Many books and cookbooks have been written about the Keto diet. Below a selection ad links from Amazon, Apple and Ebooks of well-known books:
And a selection of cookbooks:
Besides books, there are also some podcasts on keto. Below some examples as ad links from Apple:
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As you see fit
A ketogenic diet works well for people with insulin resistance and people with epilepsy. For other people it is quite one-sided, with this variant of the carbohydrate-restricted diet you will avoid almost all carbohydrates, including the fiber and vitamin-rich products that your body needs. In addition, the effect of ketosis gives bad breath. Eating more vegetables and less processed products is always good. But I would recommend a somewhat less strict version of carbohydrate-restricted if you want to lose weight.
Personally, I think the ketogenic diet is too strict, I would only recommend it exceptionally (proven helpful in epilepsy and severe obesity with insulin resistance). For example, to lose a few pounds, (light) low-carbohydrates are a better option. With a ketogenic diet you avoid a lot of carbohydrates, because of this there is a risk of nutritional deficiencies. If you really want to follow a ketogenic diet, do this under the supervision of a dietitian.
With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.
Please take note that most diets do not have a scientific basis.
Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.
If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.