The Keto diet

based on 2 reviews

Goal: to lose weight

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.

Keto 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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Burn fat instead of carbs

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 & ketones

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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Lots of fats, less (or moderate) protein and very few carbohydrates

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet in which your calorie intake typically consists of about:

  • 70-80% fat
  • 20-25% protein
  • 5-10% carbohydrates

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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Sub-types of the keto diet

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:

  • Targeted Ketogenic Diet (TKD): This type of keto diet involves consuming carbohydrates around workouts to provide energy for physical activity while still maintaining a state of ketosis. Carbohydrates are typically consumed in small amounts before or after exercise.
  • Cyclical Ketogenic Diet (CKD): This type of keto diet involves alternating periods of high-carbohydrate intake (1-2 days per week) with periods of very low-carbohydrate intake. 
  • High-Protein Ketogenic Diet (HPKD): This type of keto diet is similar to the standard ketogenic diet, but with a higher proportion of protein intake (up to 35% of daily calories) and a lower proportion of fat intake (60-65%)
  • Modified Ketogenic Diet (also referred to as Keto 2.0): This approach involves slightly higher carbohydrate intake (up to 50 grams per day, instead of the 20-30 gram in the standard ketogenic diet) and allows for more protein, while still maintaining a state of ketosis. 
  • MCT Ketogenic Diet: This type of keto diet involves incorporating medium-chain triglycerides (MCTs) into the diet (like in the MCT diet). MCTs are typically derived from sources such as coconut oil or palm kernel oil.
  • Vegetarian or Vegan Ketogenic Diet: This vegetarian or vegan version of the keto diet does not allow for meat or fish or any other animal-based products.
  • (Very) Low-Calorie Ketogenic Diet (V)LCKD: This type of keto diet involves reducing overall calorie intake in addition to maintaining a low-carbohydrate, high-fat macronutrient ratio. Depending on the number of calories, this subtype can be viewed as a crash diet.
  • Mediterranean Ketogenic Diet: This type of keto diet combines the principles of the traditional Mediterranean diet, which emphasizes whole foods, healthy fats, and fresh vegetables, with a low-carbohydrate macronutrient ratio.
  • The Carnivore Diet: The Carnivore diet involves consuming only animal products, including meat, fish, eggs, and dairy. While it is not technically a ketogenic diet, the high-fat, low-carbohydrate macronutrient ratio of this diet may result in a state of ketosis. 

More sub-types of the keto diet

Same examples of other sub-types of the keto diet are:

  • Paleo ketogenic diet
  • Raw ketogenic diet
  • Nutritional ketosis
  • Modified Atkins diet
  • High-fiber ketogenic diet
  • Bodybuilder Ketogenic diet
  • Zero-sugar ketogenic diet
  • Ketogenic Mediterranean diet
  • Fasting Ketogenic diet
  • And many more…

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Losing weight

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.

Keto versus Atkins

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:

  • Macronutrient ratios: The Atkins diet typically involves a gradual increase in carbohydrate intake, with the initial phase being very low in carbs (20-25g per day) and gradually increasing to a level where weight loss stalls. In contrast, the keto diet involves a much stricter limit on carbohydrate intake (usually less than 20-30g per day) and a higher intake of healthy fats.
  • Protein intake: The Atkins diet tends to allow for a higher intake of protein compared to the keto diet, which emphasizes moderate protein intake. 
  • Phases: The Atkins diet involves four phases, while the keto diet does not have distinct phases.
  • Food choices: The Atkins diet tends to focus on low-carbohydrate versions of traditional high-carb foods, such as bread, pasta, and desserts, while the keto diet emphasizes whole, unprocessed foods that are naturally low in carbohydrates.

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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Comparable diets

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:

  • Paleo diet: The paleo diet emphasizes whole, unprocessed foods and limits processed carbohydrates, making it similar to the keto diet in terms of its emphasis on whole foods. While the paleo diet is not strictly low-carbohydrate, it does tend to be lower in carbohydrates than the standard Western diet.
  • Atkins diet: As mentioned earlier, the Atkins diet is similar to the keto diet in that it involves restricting carbohydrate intake to promote a state of ketosis. However, the Atkins diet typically allows for a gradual increase in carbohydrate intake over time, while the keto diet involves a more strict limit on carbohydrate intake.
  • Mediterranean diet: The Mediterranean diet is not specifically a low-carbohydrate diet, but it is generally lower in carbohydrates than the standard Western diet. The Mediterranean diet emphasizes whole, unprocessed foods, healthy fats, and lean protein sources.
  • Dukan diet: The Dukan diet is another low-carbohydrate, high-protein diet that is similar to the Atkins diet. Like the Atkins diet, the Dukan diet involves several phases that gradually increase carbohydrate intake over time.

Be aware

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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Books on the Keto diet

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:

Podcast on the keto diet

Besides books, there are also some podcasts on keto. Below some examples as ad links from Apple

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Allowed

  • Meat
  • Poultry
  • Fish
  • Eggs
  • Whole milk products
  • Nuts
  • Seeds
  • Fats (all kinds)
  • Non-starchy vegetables
  • Berries
  • Herbs
  • Spices
  • Low-carbohydrate sweeteners

Not allowed

  • Sugars (less)
  • Proteins (less)
  • Carbohydrates (less)
  • Grains
  • Grain-based foods
  • Starchy vegetables
  • Legumes
  • Processed foods
  • Sugary drinks
  • Most alcoholic beverages

Goals

  • Lose weight
  • Less sugar
  • Less carbohydrates
  • Less protein

Exercise

As you see fit

Reviews (2)
Eline Cok
Dietician

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.

Best Diet, Brechje van Adrichem
Dietician

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.

The Keto diet 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. 3 out of 5
The Keto diet 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. 4 out of 5
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Dietitians

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.

General warnings

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.

Eating disorders

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.