The keto (ketogenic) diet is a popular diet for weight loss. You eat very few carbohydrates so that you enter fat burning mode faster. In this blog, we explain how that works, the pros and cons of a keto diet, and whether or not you can stick to it.
Difference between low-carb and keto diet
On a low-carbohydrate diet, you eat between 50 and a maximum of 150 grams of carbohydrates per day. On a keto diet, this is significantly lower, and you eat 20 to a maximum of 50 grams of carbohydrates per day.
An adult woman consumes an average of 225 grams of carbohydrates per day. The Health Council advises that between 40 and 701 TTP3T of your daily energy should come from carbohydrates. For an adult woman, this means an average of between 200 and 350 grams per day.
Goal of a keto diet
The goal of a keto diet is to quickly enter fat burning so that you start losing weight. This is called ketosis, which is where the name comes from. After eating fewer than 50 carbohydrates per day for 48 hours, glycogen stores in the muscles and liver become depleted, causing the body to start burning stored fat for energy. By adding more fat and protein to the diet, the body will draw its energy from these sources once body fat has decreased.
Pros and cons of a keto diet
After 4 days in ketosis, you will start to feel fitter. Burning body fat releases a lot of energy that feels like being energetic. However, this restriction of carbohydrates is a very strict way to lose weight. You have to weigh everything, and there is a risk of developing vitamin and mineral deficiencies. You also consume a lot of fat and protein, which can have unhealthy effects in the long run. Moreover, it is an expensive diet that is not suitable for everyone. Diabetes patients, for instance, are better off not starting the keto diet.
Every diet works, if you can stick to it for the rest of your life.
We have done this before wrote a blog about it. To lose weight, it is best to incorporate changes into your diet and exercise patterns that you can maintain for the rest of your life. This means that they must suit you. Changes that are too drastic are usually unsustainable.
The First Class Fitness team can help you with healthy, personalized weight loss advice. Would you like more information? Stop by for a free consultation.
About Kitty Atsma
Kitty is a passionate nutrition specialist and vitality coach with a broad scientific basis in nutrition and exercise. As a member of the national examination committee of the TCI (Nutrition Specialist & GWC), she monitors the quality of the field at the highest level. As a professional blogger, Kitty combines her in-depth expertise with the possibilities of AI to make complex health topics accessible. She curates and controls the technology to get to the heart of the matter, where her own vision and years of practical experience always determine the course.
Nutrition Specialist Teacher | BGN Weight Consultant | Member TCI Examination Board | Vitality coach
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