The Keto Diet: What is it and how do you stick to it?

Would you like to lose weight in a healthy way without starving yourself? Then the keto diet could be for you. The keto diet is a low-carbohydrate and low-sugar diet, where your body goes into ketosis . When this happens, excess fat is burned better by using it as an energy source. Read below what the keto diet is, what the keto flu is, what you can and cannot eat during the keto diet and how to stick to it.

What is the keto diet?

With the ketogenic diet you should consume a lot of fats and proteins and few carbohydrates . It seems strange to eat fats to lose weight, but this is about healthy fats. Ideally, with the keto diet you get about 70-80% of your daily calories from fats, about 10-20% from proteins and about 5-10% from carbohydrates. This modified diet changes the way your body normally gets energy from food. When your body receives few carbohydrates, it breaks down the fats into so-called ketones. The keto diet has many benefits such as permanent weight loss, lower blood sugar levels, more energy, better sports performance, reduced hunger and more mental clarity.

 Within our Western diet, carbohydrates such as bread, potatoes and pasta are the main source of energy. In the ketogenic diet, however, ketones replace carbohydrates as the main source of energy. These ketones will build up in the blood to a certain level, putting the body in a state of ‘ketosis’.

What is keto flu?

In the first few days, your body has to adapt to the major changes of the keto diet. This can cause nausea, insomnia and headaches. This is completely normal and is also known as the keto flu  . This is due to the low number of carbohydrates that you can eat in the keto diet. The Keto Flu is also sometimes referred to by the English term ‘Keto Flu’. Keto flu is mainly caused by the body getting rid of water and sodium, thyroid hormones dropping and cortisol levels rising. These symptoms of course differ per person, so the keto diet can be heavier or easier for some.

How do you fight the keto flu?

• Drink a lot of water : during the keto diet your body expels a lot of fluids, so staying hydrated is the message!

• Eat more fats, especially MCTs : an MCT oil is ideal as a supplement, you can read more about it below.

• Get enough sleep : a long night’s sleep ensures that the cortisol production in the morning is lower.

How can you maintain the keto diet?

When you just start the keto diet, fatigue and a drowsy feeling often arise. This is also one of the reasons why people quit the keto diet early, before they go into full ketosis and lose weight. Once your body has become accustomed to ketosis, you will be much less tired and have energy again. So it is important to get through the first weeks if you want to see results.

• The best advice to take with you is to always plan your meals. Search in advance keto recipes that you like and plan what you are going to eat and when. This will reduce the temptation to eat foods that do not fit within the keto diet. It is important to find a balance between the right amount of proteins, fats and carbohydrates in your meals. Make sure that you do not exceed the daily amount of carbohydrates. The number of carbohydrates you need varies from person to person, but try to aim for 50 grams of whole carbohydrates or 20-30 grams of net carbohydrates per day. Make sure to calculate how many grams of protein and fat you need on a daily basis based on your weight and lifestyle.

• Furthermore, an MCT oil helps you to get into ketosis faster To hit. An MCT oil (Medium Chain Triglyceride) is an extract of coconut oil and is a good way to add fats to your diet. Therefore, it fits perfectly into a ketogenic diet and is the ideal supplement. MCT oil helps to improve insulin sensitivity, keep blood glucose stable and reduce your hunger pangs. You can add MCT oil to your coffee to obtain the so-called bulletproof coffee . Bulletproof coffee is currently extremely popular in America and is also often associated with the keto diet. You make a bulletproof coffee by mixing coffee, 1 tablespoon (grass) butter and 1 tablespoon MCT oil until it has a foam head. The advantages of bulletproof coffee are that you stay focused, hunger feelings are suppressed and that it helps you lose weight. Besides the use in coffee, you can of course also add MCT oil to other drinks and meals such as green smoothies, keto desserts, matcha latte and much more!

What can’t you eat on the keto diet?

Grains or starches:  Wheat-based products, rice, pasta, cereals, etc.

Fruits : All fruits, except small portions of berries such as strawberries.

Root vegetables and tubers : Potatoes, sweet potatoes, carrots, parsnips, etc.

Unhealthy fats : Limit your intake of processed vegetable oils, mayonnaise, etc.

Alcohol: Due to its carbohydrate content many alcoholic drinks can get you out of ketosis.

> Try to stay away from carbohydrates such as grains, sugars,

legumes, rice, potatoes, sweets, juice and even most fruits as much as possible .

Keto not for you?

Do you want to lose weight but the keto diet is not for you? Then take a look at our ‘ weight loss ‘ category . Here are various products and supplements that help you lose weight in a healthy way.