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I’ve been living the ketogenic lifestyle for a while now and I can honestly say it has really changed my health.

WHAT IS THE KETO DIET?

A diet in which you eat few carbohydrates and a lot of fats.

Targeting ketosis, this means your body uses fats as an energy source.

These can be the fats you eat, but of course also the body fat, so that you lose weight.
Carbohydrates, which are normally our primary source of energy, are hardly used as an energy source in ketosis. And if you use them, they only come from vegetables (so no bread, pasta, potatoes, rice, couscous, etc…)

There are different variants of the ketogenic diet. Which variant someone follows mainly depends on his/her personal preference and lifestyle.

1. Standard Ketogenic Diet (SKD)

Contains very few carbohydrates, moderate amount of protein and high in fat.

For example: 70 – 80% fat, 10 – 20% proteins and 5 – 10% carbohydrates.
I follow this way of life myself.

2. Cyclic Ketogenic Diet (CKD)

You alternate days where you eat very few carbs with days where you eat more carbs. For example, 5 low carbohydrate days followed by 2 high carbohydrate days.

3. Targeted Ketogenic Diet (TKD)

Eat low carbohydrates, but add extra carbohydrates around training.

4. High-protein ketogenic diet

Contains more protein. For example, 60% fat, 35% protein and 5% carbohydrates.

WHAT TO EAT AND NOT TO DO:

Because you eat so few carbs on a ketogenic diet, there is a fair amount of nutrition that is lost.

DON’T:

Most fruits.

Sugar-free food and drink.

Cereals.

Tubers and roots.

Beans and legumes.

DO:

The food you eat consists largely of fats and proteins.

Fish and seafood.

Chicken and meat.

Eggs.

Low-carb vegetables.

Olives, avocados and berries.

Nuts and seeds.

Olive oil and coconut oil.

Cheese, Greek yogurt and cottage cheese.

IMPORTANT:

It is advisable to eat a limited amount of carbohydrates. Eating less than 25 grams of carbohydrates per day can cause a variety of health problems. Moreover, there are many types of fruit and vegetables if you want to keep less than 25 grams.

BENEFITS OF KETOGENIC LIFESTYLE:

Reduces inflammation.

Mental clarity and sharpness increase.

Increased energy.

Pure skin.

Reduction of cravings….

Anti aging effects.

Reducing the risk of chronic diseases.

Increased fat burning.

Which books are interesting to read:

The Ketogenic Bible by Dr. Jacob Wilson.

Maria Emmerich’s 30-Day Ketogenic Cleanse.

Quick & Easy Ketogenic Cooking by Maria Emmerich.

Juli van den Kerckhove’s keto plan.

NOTE:

Everyone is different and not every body reacts the same to a certain way of eating!
Listen to your body at all times and feel what feels right for you.

Good luck!

Joanna

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