{"id":268,"date":"2020-04-18T14:46:50","date_gmt":"2020-04-18T12:46:50","guid":{"rendered":"https:\/\/ketonetherlands.com\/?page_id=268"},"modified":"2024-01-06T16:06:58","modified_gmt":"2024-01-06T15:06:58","slug":"easy-guide-for-the-keto-diet-in-the-netherlands","status":"publish","type":"post","link":"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/","title":{"rendered":"Easy Guide for the Keto Diet in the Netherlands"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Navigate to where you want to go:<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69ebe85242903\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69ebe85242903\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/#The_science_beyond_Keto\" >The science beyond Keto<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/#Keto_and_Macros\" >Keto and Macros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/#Keto_VS_Low-carbs_diet\" >Keto VS Low-carbs diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/#Keto_and_calories\" >Keto and calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/#The_approaches_to_the_ketogenic_diet\" >The approaches to the ketogenic diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/#What_to_Avoid_in_a_keto_diet\" >What to Avoid in a keto diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/#What_to_Eat_in_the_ketogenic_diet\" >What to Eat in the ketogenic diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/#What_to_drink_in_the_ketogenic_diet\" >What to drink in the ketogenic diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/#Pros_of_following_a_keto_diet\" >Pros of following a keto diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/#Cons_of_following_a_keto_diet\" >Cons of following a keto diet<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Easy Guide for the Keto Diet in the Netherlands.<\/p>\n\n\n\n<p><strong>Disclaimer:<\/strong>&nbsp;While the ketogenic diet has many proven benefits, it\u2019s still controversial.&nbsp;Always consult your family doctor before starting any diet.<\/p>\n\n\n\n<p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2023\/02\/guide-683x1024.jpg\" alt=\"Easy Guide for the Keto Diet in the Netherlands\" class=\"wp-image-12946\" srcset=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2023\/02\/guide-683x1024.jpg 683w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2023\/02\/guide-200x300.jpg 200w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2023\/02\/guide-768x1152.jpg 768w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2023\/02\/guide-700x1050.jpg 700w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2023\/02\/guide-160x240.jpg 160w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2023\/02\/guide.jpg 800w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/figure>\n<\/div>\n\n\n<p>Although most may think that the ketogenic diet is quite new in the diet scenario, this diet was developed in the early 1900s with the aim to treat epilepsy.&nbsp;<\/p>\n\n\n\n<p>Nowadays keto is mostly used as a weight loss diet and followed by many athletes willing to boost their performance.&nbsp;<\/p>\n\n\n\n<p>The ketogenic diet is a diet that privileges high-quality fats, moderate proteins, and low carbs. Basically few carbs but many fats.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_science_beyond_Keto\"><\/span>The science beyond Keto<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In order to produce energy, our body burns carbs. When the reserve of carbs is over, our <strong>body starts to burn fats<\/strong> to produce energy and enters a metabolic state called <strong>ketosis<\/strong>: when this happens our body transforms itself into a fat burner machine, making possible the weight loss.<\/p>\n\n\n\n<p>Ketosis brings along also other benefits.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Keto_and_Macros\"><\/span>Keto and Macros<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><br>A keto diet is <strong>usually<\/strong> composed by:<br>75-80% fat;<br>15-20% proteins;<br>5% carbs;<\/p>\n\n\n\n<p>To reach ketosis it&#8217;s important to keep the <strong>carbs under 50 grams per day<\/strong>. When the goal is weight loss is best to keep the carbs under 20 gr per day. <strong>The lower the carbs the faster is the weight loss<\/strong>.<\/p>\n\n\n\n<p>You can choose whether to count <a href=\"https:\/\/trustnocarb.com\/index.php\/2020\/07\/24\/total-carbs-and-net-carbs-in-the-keto-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">net or total carbs<\/a>. <\/p>\n\n\n\n<p>You will want to consume most of your calories from fat. Keep the carbs low. But keep the protein moderate. If you eat too many proteins, you will start a process of <em>gluconeogenesis<\/em>: you are starting to produce sugar from proteins.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Keto_VS_Low-carbs_diet\"><\/span>Keto VS Low-carbs diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A keto diet is considered a low-carb diet but we cannot say that all low-carb diets are &#8220;keto&#8221;.  Low-carb diets don&#8217;t have the limit of 20-30 gr per day. Moreover, the macros are different. Keto is also different from the Atkins diet.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Keto_and_calories\"><\/span>Keto and calories<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Remember that if your goal is weight-loss you have to watch out also the <strong>calories<\/strong>. At the end of the day, the weight loss is the result of a deficit: the calories that you introduce have to be fewer than the calories out.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_approaches_to_the_ketogenic_diet\"><\/span>The approaches to the ketogenic diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In the last years, the popularity of keto increased and new approaches appeared on the scene.<\/p>\n\n\n\n<p>There are 2 approaches concerning the choice of food:<\/p>\n\n\n\n<p><strong>Clean Keto<\/strong>. Clean keto means eating <strong>high-quality food<\/strong>. It means to ask yourself not only if a product is keto-friendly <strong>but also if the quality is high<\/strong>, where it comes from, how was produced, and so on. It means choosing organic veggies, grass-fed meats, free-range eggs, and wild fish. In clean keto, all inflammatory, pre-packed, and processed foods are avoided. In this diet, there is no space for dairy or for a cheat meal. It means also tracking the macros in big detail. This is the healthiest way you can follow a ketogenic diet but is also difficult to stick to it. Moreover, buying organic, bio, and high-quality products can be very expensive.<\/p>\n\n\n\n<p><a href=\"https:\/\/trustnocarb.com\/index.php\/2022\/05\/13\/where-to-find-grass-fed-meat-in-the-netherlands\/\" target=\"_blank\" rel=\"noreferrer noopener\">Read where to find grass-fed meat in the Netherlands.<\/a><\/p>\n\n\n\n<p><strong>Dirty Keto<\/strong>. This approach is less healthy but still is effective to reach ketosis as long the carbs are under 50gr. You are doing dirty keto when you introduce dairies, processed, and packed foods such as bacon and sausage. This approach won&#8217;t make your diet anti-inflammatory but is easier to follow in the long run.<\/p>\n\n\n\n<p>Those who eat dirty keto have no issue with eating fast foods, where is also possible to find keto options.<\/p>\n\n\n\n<p>Read also:<\/p>\n\n\n\n<p><a href=\"https:\/\/trustnocarb.com\/index.php\/2023\/02\/03\/keto-at-mcdonalds-in-the-netherlands\/\" target=\"_blank\" rel=\"noreferrer noopener\">Keto at McDonald&#8217;s<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/trustnocarb.com\/index.php\/2022\/11\/04\/keto-at-burger-king-in-the-netherlands\/\" target=\"_blank\" rel=\"noreferrer noopener\">Keto at BK<\/a><\/p>\n\n\n\n<p>There are also 2 approaches regarding your attitude-tracking macros:<\/p>\n\n\n\n<p><strong>Strict Keto<\/strong>. In this approach, big care is given to the tracking of macros and calories. <\/p>\n\n\n\n<p><strong>Lazy Keto<\/strong>. The macros and calories are not strictly tracked. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_to_Avoid_in_a_keto_diet\"><\/span>What to Avoid in a keto diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stay away from bread, rice, pasta, corn, cereal, oats, and cornstarch, wheat flour, legumes, potatoes, fruits, refined sugars, packed sweet and salty snacks.<br>We live in a society in which sugar is hidden everywhere, even in products you didn&#8217;t imagine: soup, meat, and dressings. Don\u2019t trust even the products that claim to be low-carb without checking the label first. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_to_Eat_in_the_ketogenic_diet\"><\/span>What to Eat in the ketogenic diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Meat<\/strong>: if you can choose high-quality unprocessed and grass-fed meat. Read where I find <a href=\"https:\/\/trustnocarb.com\/index.php\/2022\/05\/13\/where-to-find-grass-fed-meat-in-the-netherlands\/\" target=\"_blank\" rel=\"noreferrer noopener\">grass-fed meat in the Netherlands <\/a>and the <a href=\"https:\/\/trustnocarb.com\/index.php\/2022\/11\/25\/best-keto-friendly-meat-restaurants-in-amsterdam\/\" target=\"_blank\" rel=\"noreferrer noopener\">best keto-friendly meat restaurants in Amsterdam<\/a>.<\/p>\n\n\n\n<p><strong>Fish<\/strong>: All the fish is good, salmon in particular because full of Omega 3 fatty acids.<\/p>\n\n\n\n<p><strong>Eggs<\/strong>: if you can, choose the free-range eggs.<\/p>\n\n\n\n<p><strong>Vegetables<\/strong>: focus on the ones growing above the ground. Be aware that some veggies contain more carbs than others.<br>I have learned <a href=\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/23\/the-10-best-vegetables-for-the-keto-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">which vegetables are the best for the keto diet<\/a> and stick to them. Always opt for fresh and leafy vegetables. <\/p>\n\n\n\n<p><strong>High-fat dairy<\/strong>: if you use butter make sure you use a grass-fed one. All the fat cheese is allowed. Use heavy cream instead of regular milk.<\/p>\n\n\n\n<p><strong>Nuts<\/strong>: nuts are a big source of healthy fats but they also contain carbs.<br>Always check your portions. I talk in more detail in <a href=\"https:\/\/trustnocarb.com\/index.php\/2020\/05\/06\/the-best-nuts-to-eat-in-the-keto-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">this post<\/a>.<br><\/p>\n\n\n\n<p><strong>High-quality oils<\/strong>: ghee, coconut oil, <a href=\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/mct-oil-and-keto-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">MCT oil<\/a>, extra virgin olive oil. <br>Avoid low-quality oils.<\/p>\n\n\n\n<p><strong>Berries<\/strong>: almost all fruits contain sugar. But berries are low in carbs.<br>Therefore, blueberries, raspberries, strawberries, and cranberries have a green light.<\/p>\n\n\n\n<p><strong>Other keto products:<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/trustnocarb.com\/index.php\/2020\/08\/14\/keto-and-low-carb-bars-in-the-netherlands\/\" target=\"_blank\" rel=\"noreferrer noopener\">Best keto bars in the Netherlands<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/trustnocarb.com\/index.php\/2021\/04\/23\/keto-pasta-in-the-netherlands-low-carb-alternatives\/\" target=\"_blank\" rel=\"noreferrer noopener\">Keto pasta in the Netherlands<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/trustnocarb.com\/index.php\/2020\/08\/28\/low-carb-bread-you-can-eat-in-keto\/\" target=\"_blank\" rel=\"noreferrer noopener\">Keto bread in the Netherlands<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_to_drink_in_the_ketogenic_diet\"><\/span>What to drink in the ketogenic diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>For more details, read the<a href=\"https:\/\/trustnocarb.com\/index.php\/2020\/05\/02\/grocery-list-for-the-keto-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\"> grocery list for the ketogenic diet<\/a>.<\/p>\n\n\n\n<p><strong>Water<\/strong>: drink as much as you can. The water takes flushes the dirt in our body and enhances weight loss. You should drink between 2 and 3 liters per day. Check my post to know <a href=\"https:\/\/trustnocarb.com\/index.php\/2021\/04\/02\/tricks-to-drink-more-water-and-built-your-hydration-routine\/\" target=\"_blank\" rel=\"noreferrer noopener\">my amazing tricks to drink 3 liters per day with no effort<\/a>.<\/p>\n\n\n\n<p><strong>Coffee<\/strong>: black, no sugar, no milk, and a splash of heavy cream is allowed.&nbsp;Read also <a href=\"https:\/\/trustnocarb.com\/index.php\/2020\/06\/26\/keto-and-starbucks-in-the-netherlands\/\" target=\"_blank\" rel=\"noreferrer noopener\">what to order at Starbucks<\/a>.<\/p>\n\n\n\n<p><strong>Tea<\/strong>: in bags or leaves, no sugar, no milk.<br>Don&#8217;t buy the ready-to-drink iced tea, unless it has 0 sugar per 100 grams.<\/p>\n\n\n\n<p>If you don\u2019t like the bitter taste of tea and coffee use <a href=\"https:\/\/trustnocarb.com\/index.php\/2020\/10\/30\/sweeteners-for-the-keto-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">sweeteners<\/a>: many recommend Stevia but personally I don\u2019t like the aftertaste.<\/p>\n\n\n\n<p><strong>Diet soda<\/strong>: studies are still controversial. Some studies claim that diet soda could be even worst than regular soda. Speaking only about the weight-loss side there is nothing bad about sipping a diet soda from time to time if that can calm a craving. But would be better to not abuse and focus on water.<\/p>\n\n\n\n<p><strong>Alcoholics<\/strong>: the good news is that, while other diets forbid alcohol, keto allows an occasional drink. The best choice is&nbsp;a glass of <strong>dry wine<\/strong> because has no residual sugar. <br>Wine: Sauvignon blank, Champagne, Chardonnay, Pinot Noir, Merlot, Cabernet Sauvignon, Pinot Grigio, and Pinot Blanc are all good choices. <\/p>\n\n\n\n<p>Read this great post about <a href=\"https:\/\/trustnocarb.com\/index.php\/2021\/05\/07\/best-keto-low-carb-wines-to-drink\/\" target=\"_blank\" rel=\"noreferrer noopener\">the best low-carb wines to drink on keto<\/a>.<br><br><strong>Beer: <\/strong>avoid the beer, some brands have fewer carbs than others, but the amount is way too much.<br><a href=\"https:\/\/trustnocarb.com\/index.php\/2021\/08\/27\/best-low-carb-beers-in-the-netherlands\/\" target=\"_blank\" rel=\"noreferrer noopener\">I also read a post with the best low-carb beers available in the NL.<br><\/a><br><strong>Pure alcohol<\/strong>: vodka, brandy, gin, whiskey, tequila: they have zero carbs and so are fine on a low-carb diet.&nbsp;<\/p>\n\n\n\n<p>Read also: <a href=\"https:\/\/trustnocarb.com\/index.php\/2022\/06\/10\/keto-friendly-drinks-to-order-on-a-night-out\/\" target=\"_blank\" rel=\"noreferrer noopener\">the best keto drinks for a night out.<\/a> <\/p>\n\n\n\n<p>You can be creative and mix your own cocktail, but always check the labels and don\u2019t add any juice.<\/p>\n\n\n\n<p>For a complete list of products, you can eat, read my <a href=\"https:\/\/trustnocarb.com\/index.php\/world-of-keto__trashed\/grocery-list-for-the-keto-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">grocery list for the ketogenic diet<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pros_of_following_a_keto_diet\"><\/span>Pros of following a keto diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Effective reduction of appetite and hunger attacks. <\/li>\n\n\n\n<li>Weight loss, because brings the body into ketosis.<\/li>\n\n\n\n<li>More energy: the lack of carbs makes you feel energized and less sleepy.<\/li>\n\n\n\n<li>Better sleep.<\/li>\n\n\n\n<li>Improved insulin sensitivity.<\/li>\n\n\n\n<li>Ketosis may prevent the progression of several types of cancer. Research is investing in whether a low-carb diet can be used to treat <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5842847\/\" target=\"_blank\" rel=\"noreferrer noopener\">cancer<\/a>. To know more read about the Warburg effect.<\/li>\n\n\n\n<li>Keto glow: eating good fats makes the skin more luminous and dewy.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cons_of_following_a_keto_diet\"><\/span>Cons of following a keto diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Weakness: even if the keto boosts your energy some days you will feel physically and mentally down.<\/li>\n\n\n\n<li>Constipation: keto brings to eat fewer fibers. Focus on products such as psyllium husk, flaxseeds, and MCT oil.<\/li>\n\n\n\n<li>Difficult social life: food is social and in a society that privileges sugar and carbs can be difficult to follow a keto lifestyle.<\/li>\n\n\n\n<li>The tendency to eat unhealthy fat: Very often is easier to snack on processed products rather than cook a piece of salmon. Tasty fats are often unhealthy ones so let\u2019s be aware of that.<\/li>\n\n\n\n<li>Bad breath: especially in full ketosis, the taste in our mouth won\u2019t be minty.&nbsp;<\/li>\n\n\n\n<li>Keto flu: in the first days following keto our body has to adjust to the lack of carbohydrates. For this reason, we can experience headaches, weakness, fatigue, and nausea. After the body gets used to the new habits all will be gone, so stay strong.&nbsp; Read more about <a href=\"https:\/\/trustnocarb.com\/index.php\/2020\/05\/02\/keto-flu\/\" target=\"_blank\" rel=\"noreferrer noopener\">keto flu<\/a> in my post.<br><br><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>I hope this Easy Guide for the Keto Diet in the Netherlands will be useful to many of you.<\/p>\n\n\n\n<p>Read also:<\/p>\n\n\n\n<p><a href=\"https:\/\/trustnocarb.com\/index.php\/2023\/12\/29\/keto-low-carb-meal-prep\/\" target=\"_blank\" rel=\"noreferrer noopener\">Keto Low Carb Meal Prep<\/a><br><a href=\"https:\/\/trustnocarb.com\/index.php\/2021\/02\/06\/keto-faqs-the-netherlands\/\" target=\"_blank\" rel=\"noreferrer noopener\">FAQ keto in the NL<\/a><br><a href=\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/14\/tips-to-start-a-keto-diet-and-dont-look-back\/\" target=\"_blank\" rel=\"noreferrer noopener\">Tips before you start the keto diet<\/a><br><a href=\"https:\/\/trustnocarb.com\/index.php\/2021\/06\/11\/keto-products-to-pack-for-a-trip\/\" target=\"_blank\" rel=\"noreferrer noopener\">Keto products you can take easily with you<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-full is-resized\"><img decoding=\"async\" width=\"500\" height=\"667\" src=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2022\/05\/IMG_1382-copy-2.jpeg\" alt=\"\" class=\"wp-image-16573\" style=\"width:308px;height:auto\" srcset=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2022\/05\/IMG_1382-copy-2.jpeg 500w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2022\/05\/IMG_1382-copy-2-225x300.jpeg 225w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2022\/05\/IMG_1382-copy-2-160x213.jpeg 160w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure>\n<\/div>\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-text-align-center\">Hi, I\u2019m Simona! After experiencing the restrictions of keto, I\u2019m now enjoying a balanced diet that brings freedom and happiness to my eating habits.<\/p>\n\n\n\n<p class=\"has-text-align-center\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><br><\/p>\n\n\n\n<p class=\"has-text-align-center\">You find me on <a href=\"https:\/\/www.instagram.com\/justsimonaz\/\" target=\"_blank\" rel=\"noreferrer noopener\">Instagram<\/a>, <a href=\"https:\/\/nl.pinterest.com\/trustnocarb\/_created\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pinterest<\/a>, and sometimes on <a href=\"https:\/\/www.facebook.com\/Trust-No-Carb-104584455040607\" target=\"_blank\" rel=\"noreferrer noopener\">Facebook<\/a>.<\/p>\n\n\n\n<p class=\"has-text-align-center\"><br><\/p>\n\n\n\n<p class=\"has-text-align-center\">I also write a lot of keto recipes on my Italian blog <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.giallozafferano.it\/ketowithsimona\/\" data-type=\"URL\" data-id=\"https:\/\/blog.giallozafferano.it\/ketowithsimona\/\" target=\"_blank\">keto-with-simona<\/a>.<br><br><\/p>\n\n\n\n<p class=\"has-text-align-center\">Check also:<\/p>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/trustnocarb.com\/index.php\/discount-codes\/\" data-type=\"link\" data-id=\"https:\/\/trustnocarb.com\/index.php\/discount-codes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Discount Codes<\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-center\">\u201c<em>This post may contain affiliate links. This means I will get a commission if you purchase through my links, at no extra cost to you. All the opinions are my own. Read the full disclosure&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/trustnocarb.com\/index.php\/affiliate-disclosure\/\" target=\"_blank\">here<\/a>.<\/em>\u201c<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Easy Guide for the Keto Diet in the Netherlands. Disclaimer:&nbsp;While the ketogenic diet has many proven benefits, it\u2019s still controversial.&nbsp;Always consult your family doctor before starting any diet. Although most may think that the ketogenic diet is quite new in the diet scenario, this diet was developed in the early 1900s with the aim to&#8230;<\/p>\n","protected":false},"author":1,"featured_media":12946,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[143,141],"tags":[],"class_list":["post-268","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keto-in-the-netherlands","category-keto-life"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Easy Guide for the Keto Diet in the Netherlands - Trust No Carb<\/title>\n<meta name=\"description\" content=\"Easy guide for the ketogenic diet in the Netherlands. This diet privileges high-quality fats, moderate proteins, and low carbs.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Easy Guide for the Keto Diet in the Netherlands - Trust No Carb\" \/>\n<meta property=\"og:description\" content=\"Easy guide for the ketogenic diet in the Netherlands. This diet privileges high-quality fats, moderate proteins, and low carbs.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/\" \/>\n<meta property=\"og:site_name\" content=\"Trust No Carb\" \/>\n<meta property=\"article:published_time\" content=\"2020-04-18T12:46:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-01-06T15:06:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2023\/02\/guide.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Simona\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/\"},\"author\":{\"name\":\"Simona\",\"@id\":\"https:\/\/trustnocarb.com\/#\/schema\/person\/48ecc4a3e6376ae8d531af2166137278\"},\"headline\":\"Easy Guide for the Keto Diet in the Netherlands\",\"datePublished\":\"2020-04-18T12:46:50+00:00\",\"dateModified\":\"2024-01-06T15:06:58+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/\"},\"wordCount\":1563,\"publisher\":{\"@id\":\"https:\/\/trustnocarb.com\/#\/schema\/person\/48ecc4a3e6376ae8d531af2166137278\"},\"image\":{\"@id\":\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2023\/02\/guide.jpg\",\"articleSection\":[\"Keto in the Netherlands\",\"Keto Life\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/\",\"url\":\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/\",\"name\":\"Easy Guide for the Keto Diet in the Netherlands - Trust No Carb\",\"isPartOf\":{\"@id\":\"https:\/\/trustnocarb.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2023\/02\/guide.jpg\",\"datePublished\":\"2020-04-18T12:46:50+00:00\",\"dateModified\":\"2024-01-06T15:06:58+00:00\",\"description\":\"Easy guide for the ketogenic diet in the Netherlands. 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