As you can probably tell from the title, this week we want to talk about the Ketogenic Diet, a diet you can follow while using our plans. But what are the benefits of a Keto Diet? What can you eat and what should you avoid?
First, let us explain to you what a Keto Diet is. It is like many low-carb diets, you eat low amounts of carbs (in this case really low amounts) and high amounts of fats. Eating only very few carbohydrates puts the human body in a metabolic state called the ketosis. Due to the loss of carbs for energy production, the body switches to and becomes extremely efficient in burning fat.
Or to say it in a more scientific way: The body produces ketones from fat because the glucose level in the blood shrinks. This metabolic state of ketosis is the same you get in when you fast. The body then gets its energy from stored fat resources, but since no one can fast forever and a regular intake of food is recommended, a keto diet allows you to stay in this state for an indefinite amount of time.
A great thing about this diet is that you do not need to track calories and that a Keto Diet allows you to lose much more body fat than other diets. Some studies show almost five times the amount compared to low-fat diets.
What to eat and what not
If you are on a Keto Diet you should base the majority of your meals around foods like:
meats (red meat, turkey, sausages, ham, bacon, …), fish (salmon, tuna, trout, …), eggs, butter and cream, cheese (unprocessed), nuts and seeds and healthy oils.
And you should avoid foods like:
sugary foods, grains and starches, fruit, beans, low fat or diet products, alcohol (especially beer) and unhealthy fats (processed vegetable oil for instance).
But if you book a meal plan with us and want to go on a Keto Diet, simply let us know and we will worry about this for you! (This of course applies to many other diets)
Studies have shown that a keto diet can have benefits for a wide variety of different health conditions.
Heart disease: The ketogenic diet can help improve risk factors like body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar.
Cancer: The diet is currently being explored as an additional treatment for cancer because it may help slow tumor growth. The theory behind this is that all cells burn glucose. However, while healthy cells are flexible and can burn alternatives like fats, proteins and ketone bodies, formed from fat (formed in a process called ketosis), cancer cells are inflexible and derive their energy from a fermentation process which uses glucose as the primary fuel. cancer cells need sugar.
Alzheimer’s disease: The keto diet may help reduce symptoms of Alzheimer’s disease and slow its progression.
Epilepsy: Research has shown that the ketogenic diet can cause significant reductions in seizures in epileptic children.
Parkinson’s disease: Although more research is needed, one study found that the diet helped improve symptoms of Parkinson’s disease.
Diabetes: Research suggests that people with type 2 diabetes can slim down and lower their blood sugar levels with the Keto Diet. In one study, people with type 2 lost weight, needed less medication, and lowered their A1c when they followed the diet for a year.