Ketogenic Diet for a metabolic and mental reset

Web Content in collaboration with a nutritionist and dietitian Hella Van Laer and cardiologist Carlos Van Mieghem

What is a keto diet? Time for a reset.

Are you trying to eat healthier, but not always succeeding? Do you find it hard to control your eating habits, even though you’re really trying your best? Low energy, not enough sleep, and a busy or stressful life can make you more prone to making quick, unhealthy choices.

Maybe you're having a harder time losing weight, keep falling back into old habits, or find that food is constantly on your mind. A temporary keto diet can help you consciously break that pattern and bring structure back to your eating habits.

A keto diet is not a traditional crash diet. You follow a strict ketogenic diet for four to six weeks. This gives your body and brain a chance to adjust to a different eating pattern. After that, it’s best to switch to a moderate low-carb eating plan that you can maintain over the long term.

What can a keto diet do for you?

During a keto diet, you work toward a metabolic and mental reset. Ideally, the diet lasts four to six weeks. This period can help you:

• to reduce cravings;
• to experience more peace of mind and be less bothered by food noise;
• to better recognize hunger and satiety again;
• to experience more stable energy levels throughout the day;
• to listen more attentively to your body;
• make it easier to switch to fat burning.

The experience varies from person to person. Some people find the ketogenic diet liberating, while others find it too restrictive.

How does a keto diet work?

You can do a keto diet once or twice a year, for example during a quiet month when you have time to focus on your nutrition. Just like with Tournée Minérale, you choose a clearly defined period.

During the program, you’ll temporarily follow a keto diet and reestablish structure in your eating habits:

• You eat three full meals a day.
• A fourth meal is appropriate when there are more than five to six hours between two main meals.
• You avoid snacking all the time.
• You eat mindfully and with attention at every meal.

After the keto diet, you’ll incorporate the new structure and insights about your eating habits into your daily life. By continuing to follow a moderately low-carb diet and maintaining healthy habits, you’ll reduce the likelihood of quickly falling back into your old patterns.

How do you go about it in practice?

You can follow the keto diet on your own or seek guidance from a dietitian or doctor.

Try These Keto Recipes Yourself

Use the recipes and the detailed guide from the books Ketokuur 1 and Ketokuur 2. You can find more keto recipes in Pascale Naessens’ app. Open the app, type “keto” at the top, and you’ll see more than 500 keto recipes.

If you decide to take a do-it-yourself approach, be sure to read the theoretical section of the books first. There, you'll find an explanation of the ketogenic diet and a practical guide to properly preparing for the keto diet.

Mindful Eating with SoWeEat

With the SoWeEat app, you can track your meals, alcohol consumption, and self-care. This gives you greater insight into your habits and potential pitfalls. For more information, visit www.soweeat.com.

It is best to combine the keto diet with a period of abstinence from alcohol.

Professional guidance

Nutritionist and dietitian Hella Van Laer offers guidance through www.hellavanlaer.be/contact.

Prof. Dr. Carlos Van Mieghem is a specialist in lifestyle medicine at Medisch Centrum Leie and a cardiologist at AZ Groeninge Kortrijk. He offers various programs through www.lifestyle-medicine.be. Contact: secretariaat@lifestyle-medicine.be or +32 468 13 44 87.

Practical Tips for a Successful Keto Diet

Choose keto meals that are realistic

You don’t have to cook a new recipe every day. Choose dishes that you find tasty and easy to make, and include them on the menu regularly. Cook an extra portion in the evening and save it for lunch the next day. That way, you’ll be prepared when you’re short on time.

Simple options for breakfast or lunch

• Greek yogurt with no added sugar and 10 percent fat, combined with ketogenic granola;
• a few pecans or macadamia nuts and one or two Brazil nuts;
• a few raspberries, if desired;
• maybe a little plain skyr;
• special keto bread or keto crackers.

If you happen to need a snack

For example, choose a few nuts, a square of keto chocolate, or a few raspberries.

What Can You Drink on a Keto Diet?

Opt for water, black coffee, and tea. Be sure to drink enough water throughout the day.

On the keto diet, be sure to pay attention to portion sizes as well

Even on a ketogenic diet, energy intake and energy expenditure continue to play a role. Olive oil and nuts are nutritious foods, but that doesn’t mean you should eat them in unlimited quantities. You can substitute coconut oil for olive oil if you’d like.

Plan for dinners and unexpected situations

Think ahead about dinners, parties, and other unexpected situations. Even at restaurants, you can usually ask for simple accommodations:

• Ask for extra vegetables instead of fries or pasta;
• Have a few olives as an appetizer instead of the sandwich.