Het keto dieet: hoe werkt het?
Het keto dieet, ook wel voluit ketogeen dieet genoemd, is een manier om af te vallen. Het basisprincipe berust op een vermindering van de inname van koolhydraten. Ons lichaam heeft koolhydraten nodig, maar bij het verteren ervan komen ze voornamelijk als glucose in onze bloedbaan terecht. Het lichaam gebruikt deze glucose als brandstof, maar als er te veel van is, wordt het omgezet in vet. Wil je dit voorkomen, dan moet je dus minder koolhydraten eten. Vanuit die gedachte is het keto dieet ontwikkeld.
Geen calorieën tellen
Wanneer je besluit het keto dieet te gaan volgen, hoef je geen calorieën te gaan tellen. Je hoeft niet zo zeer te letten op de hoeveelheid voedsel die je binnenkrijgt, maar vooral op de samenstelling van je maaltijden. De leidraad hierbij is een verhouding van zestig procent vetten, dertig procent eiwitten en slechts tien procent koolhydraten. Je eet bijvoorbeeld veel eieren, olie, kaas, noten, avocado en koolhydraatarme groenten. Producten die je beslist niet op het menu mag zetten zijn brood, graanproducten (zoals pasta), rijst, aardappelen en zoetigheden zoals koekjes. Ook brood eten is niet de bedoeling, eet rond lunchtijd bijvoorbeeld een kipsalade met olijfolie en fetakaas of een combinatie van plakken ham en kaas met wat noten.
Aangeraden duur van het dieet
Afvallen is vaak een proces van een lange adem hebben en vooral veel zelfdiscipline tonen. Bij een keto dieet zien deelnemers doorgaans na een maand al effect. Toch wordt aanbevolen om niet na een maand al met het dieet te stoppen. Het is beter om het tenminste drie maanden vol te houden. Belangrijk daarbij is dat de bloeddruk zich op een normaal niveau bevindt. Wanneer dat het geval is en ook het lichaamsgewicht niet extreem is, kan het keto dieet gedurende drie maanden gevolgd worden. Over het algemeen wordt geadviseerd om het dieet niet langer dan zes maanden achtereen te volgen. Daarna is het zaak om niet terug te vallen in het oude eetpatroon, maar dat zodanig aan te passen dat sprake is van een gezonde en gevarieerde voedselinname.
Nadelen van het keto dieet
Het klinkt allemaal positief; afvallen zonder dat je minder gaat eten. Toch is dat niet het hele verhaal. Zoals aan veel diëten kleven ook aan het keto dieet wat nadelen. Met name de mensen die veel zoetigheid innemen, krijgen het in de eerste dagen erg zwaar. Ze zullen voortdurend de neiging hebben om zoete waren te consumeren, voor hen is het dus flink doorbijten in die eerste fase van het dieet. Bovendien zal het insulineniveau in het bloed dalen. Daardoor worden vetzuren vrijgemaakt om te kunnen verbranden en dat kan zorgen voor een verminderd prestatieniveau. Om die reden wordt geadviseerd om zware fysieke belasting in de eerste fase van het dieet te vermijden. Gedurende de eerste dagen van het keto dieet kun je bovendien te maken krijgen met bijverschijnselen zoals hoofdpijn, misselijkheid, vermoeidheid en spierkrampen. Dit wordt de ketogriep genoemd, zie het maar als een gewenningsfase, die hooguit een week duurt.
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