Low-Carb & Keto

Why Cutting Carbs is More Than Just a Trend: The Dutch Guide to Smarter Eating

In the Netherlands, where bread, potatoes, and stroopwafels are daily staples, the idea of reducing carbohydrates might seem extreme. Yet, more Dutch people are turning to low-carb and ketogenic diets to boost energy, lose weight, and improve overall health.

But what makes these diets so effective? And is it really possible to enjoy a carb-conscious lifestyle without giving up delicious food? In this article, we break down the science, myths, and real-life experiences behind low-carb eating—Dutch style.

Low-carb and ketogenic diets shift the body’s primary energy source from carbohydrates to fats, producing ketones for fuel instead of glucose.

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What Are Low-Carb and Ketogenic Diets?

Low-carb and ketogenic diets are eating patterns that focus on reducing carbohydrate intake while increasing the consumption of healthy fats and proteins.

A low-carb diet typically limits daily carbohydrate intake to 50-150 grams, while a ketogenic diet (or keto diet) goes even further, restricting carbs to around 20-50 grams per day.

This drastic reduction forces the body to switch from burning glucose (sugar) for energy to burning fat, producing molecules called ketones as an alternative fuel source (Ivannikova et al., 2021).

Statistics in the Dutch Population

The Netherlands has seen a rising interest in low-carb and ketogenic diets, particularly among people looking to manage weight and blood sugar levels.

A study on Dutch diabetes patients found that a very low-carb ketogenic diet led to greater weight loss and improved blood sugar control compared to other diets (Govers et al., 2019).

Furthermore, an increasing number of Dutch nutritionists and health practitioners are recommending[1] these diets for individuals with obesity, metabolic syndrome, and type 2 diabetes (Bolla et al., 2019).

How Does It Work? Basic Principles of Low-Carb Diets

A low-carb diet reduces carbohydrate intake, which lowers blood sugar and insulin levels. This triggers the body to burn stored fat for energy instead of relying on carbs. The main food sources in this diet include:

• Proteins: Meat, fish, eggs, and dairy
• Healthy fats: Avocados, nuts, seeds, olive oil, and butter
• Non-starchy vegetables: Leafy greens, broccoli, and peppers

By maintaining a stable blood sugar level, many people experience reduced hunger and cravings, making it easier to sustain the diet long-term (Parry-Strong et al., 2022).

Ketogenic Diet: What is Ketosis and How Does It Affect the Body?

The ketogenic diet takes low-carb eating a step further by inducing a metabolic state called ketosis. In ketosis, the liver breaks down fat into ketones, which become the body’s primary source of energy instead of glucose. This process has been linked to multiple health benefits, including:

• Enhanced[2] fat burning and weight loss (Fi̇li̇z et al., 2022)
• Improved insulin sensitivity and blood sugar control (Sakr et al., 2022)
• Increased mental clarity and sustained energy levels

However, entering ketosis can take a few days, during which some individuals experience the “keto flu”—temporary symptoms such as fatigue, headaches, and nausea as the body adapts to using fat for energy.

Many people experience rapid weight loss in the first weeks due to glycogen depletion and water loss, followed by fat loss.

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Comparison of Diets: Keto, Paleo, Atkins, and Other Low-Carb Approaches

Many diets promote low-carb eating, but they have key differences:

• Ketogenic Diet: High-fat, very low-carb, moderate-protein, with a strong focus on reaching ketosis.
• Paleo Diet: Avoids processed foods, grains, and dairy but allows more carbohydrates from fruits and root vegetables.
• Atkins Diet: Begins as a very low-carb diet but gradually increases carb intake over time.
• General Low-Carb Diet: Flexible approach, reducing carbs without necessarily reaching ketosis.

Choosing the right diet depends[3] on individual goals and lifestyle preferences (Rajiyah & Pannain, 2020).

Health Benefits: Weight Loss, Blood Sugar Control, and Mental Clarity

Scientific research supports multiple benefits of low-carb and ketogenic diets:

• Weight Loss: A review[4] of clinical trials found that ketogenic diets lead to greater fat loss compared to low-fat diets (Burén et al., 2021).
• Blood Sugar Balance: Studies[5] show that restricting carbohydrates helps people with type 2 diabetes reduce blood sugar levels and medication dependency (Govers et al., 2019).
• Mental Performance: Ketones are a powerful[6] energy source for the brain, which may enhance focus and cognitive function (Fi̇li̇z et al., 2022).

Risks and Challenges: Side Effects, Nutrient Deficiencies, and Long-Term Effects

While low-carb and ketogenic diets have benefits, they also pose challenges:

• Keto Flu: Initial fatigue, headaches, and digestive issues during the transition.
• Nutrient Deficiencies: Eliminating certain food groups can lead to low intake of fiber, vitamins, and minerals.
• Long-Term Effects: Some studies[7] suggest potential risks related to high-fat intake and cardiovascular health, although more research is needed (Chomko, 2022).

For those considering these diets, it is advisable to consult a healthcare provider to ensure nutritional balance and safety.

What to Eat? Recommended Foods and What to Avoid

A low-carb or ketogenic diet emphasizes nutrient-dense foods while avoiding those high in carbohydrates. Here’s a breakdown:

• Recommended Foods:
  • Proteins: Meat, poultry, fish, eggs, and tofu provide essential amino acids (building blocks of protein needed for muscle repair and overall health).
  • Healthy Fats: Avocados, nuts, olive oil, and butter supply long-lasting energy and help maintain ketosis (a metabolic state where the body burns fat for fuel instead of carbs).
  • Non-Starchy Vegetables: Leafy greens, broccoli, zucchini, and cauliflower are low in carbs but rich in vitamins and fiber (which aids digestion and supports gut health).
  • Dairy Products: Cheese, cream, and Greek yogurt provide healthy fats and protein, but watch for added sugars in flavored varieties.
• Foods to Avoid:
  • Sugary Foods: Sodas, fruit juices, candy, and pastries cause blood sugar spikes and prevent ketosis.
  • Refined Grains: Bread, pasta, rice, and cereals are high in carbs and disrupt fat metabolism.
  • Processed Foods: Many packaged foods contain hidden sugars and unhealthy additives.
  • Legumes: Beans, lentils, and chickpeas contain more carbohydrates than most keto-friendly vegetables.

The Exercise Question: How Does a Low-Carb Diet Affect Physical Performance?

Switching to a low-carb diet can impact athletic performance in different ways:

• Endurance Athletes: Studies[8] show that athletes on a ketogenic diet can effectively use fat for fuel, reducing the need for frequent carb refueling (Burke et al., 2020).
• Strength Training: Short-term decreases in performance may occur as the body adapts, but many athletes regain strength over time[9] (Volek & Phinney, 2019).
• High-Intensity Training: Exercises requiring explosive power (like sprinting) may suffer due to reduced glycogen (stored carbohydrates used for energy), but some[10] adapt by increasing fat metabolism efficiency (Roberts et al., 2021).

Ketogenic diets naturally reduce hunger by stabilizing blood sugar levels and increasing satiety hormones like leptin.

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Who Can Benefit? Who Should Be Cautious?

A low-carb or ketogenic diet can offer numerous benefits, but it’s not suitable for everyone.

• Beneficial For:
  • Individuals with Type 2 Diabetes: Studies[11] indicate that reducing carbs helps stabilize blood sugar and insulin levels (Hallberg et al., 2018).
  • Those Seeking Weight Loss: Cutting carbs reduces[12] appetite and leads to fat loss (Ebbeling et al., 2022).
  • People with Neurological Disorders: The ketogenic diet was originally developed[13] to treat epilepsy and may benefit conditions like Alzheimer’s (Masino & Rho, 2019).
• Who Should Be Cautious?
  • Individuals with Kidney Disease: High protein intake may[14] worsen kidney function in those with preexisting conditions (Kalantar-Zadeh et al., 2020).
  • Pregnant or Breastfeeding Women: Carbohydrates play an important role in fetal development and milk production.
  • Athletes in High-Intensity Sports: If rapid bursts of energy are needed, keto adaptation might not be ideal.

How to Get Started? Tips for Successfully Adopting a Low-Carb or Ketogenic Diet

Starting a new diet can be challenging, but these strategies can help:

1. Gradual Reduction: Reduce carbs slowly to minimize side effects like headaches and fatigue (often called the keto flu).
2. Stay Hydrated: The body loses more fluids on a low-carb diet, so drink plenty of water.
3. Electrolyte Balance: Ensure adequate intake of sodium, potassium, and magnesium to avoid muscle cramps.
4. Plan Meals: Prepare keto-friendly meals in advance to prevent impulsive carb consumption.
5. Monitor Progress: Use apps or journals to track food intake and how you feel.

Common Myths: Debunking Misconceptions About Low-Carb Diets

There are many misconceptions about low-carb and ketogenic diets. Let’s clear up a few:

• “Fat Makes You Fat” – Dietary fat does not directly lead to weight gain. Instead, excess carbohydrate consumption is more[15] likely to cause fat storage (Ludwig & Ebbeling, 2018).
• “You Need Carbs for Energy” – The body efficiently burns fat for energy, and many people report improved mental clarity and steady energy levels on keto.
• “Keto is Just a Fad” – The ketogenic diet has been around for over a century, originally developed for epilepsy treatment and later studied for metabolic health.

Is This the Right Approach for You?

A low-carb or ketogenic diet can be an effective way to improve health, manage weight, and increase energy levels. However, personal lifestyle, health conditions, and fitness goals should be considered before making the switch. Consulting a healthcare provider or nutritionist can help tailor the approach to individual needs.

Ketones provide a steady energy source for the brain, often improving focus, memory, and mental clarity.

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