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Home » Reader question » Thailand: Is there anything else besides rice and noodles?
Thailand: Is there anything else besides rice and noodles?
Dear readers,
Due to my relative obesity and a lot of health problems that come with it, I have decided to give my life a drastic turn soon. I have done some research on the internet and want to adjust my diet to the KETO diet. The benefits of this lifestyle seem to be numerous, at least what you may/can believe from the comments.
Thailand, with its many fried foods, the abundance of rice and noodles, is not the ideal place to start.
Here is a warm appeal to the readers, “Are there people here who follow a strict KETO diet and what are your experiences with this?”
I'm looking forward to your responses, thank you.
Regards,
Paul
Editors: Do you have a question for the readers of Thailandblog? Use it contact form..
Dear Paul,
I don't eat full keto, but I do eat low carb. Wherever you are in the world, eating out often comes with the temptations of carbohydrates. In Thailand, you not only have to watch out for rice and noodles, but there is often added sugar to the food.
Personally, I often have lunch with a noodle soup without noodles, the so-called Kaaw laaw. Or e.g. Grilled chicken. I also eat som tam and say then that I don't want it sweetened, mai waan. But the papaya itself, even though it is still green, does contain carbohydrates. In the evening I cook myself. Regularly with cauliflower as a replacement for the carbohydrates.
In Chiang Mai there is / or was also a store with a restaurant focused on keto food. And there was also a meal service that you could sign up for.
Success.
A keto diet is absolutely not healthy. See the nutrition center.nl on this topic. If you want to lose weight, don't blame Thailand for your obesity because there would be nothing but fried, rice and noodles. You're going to eat it all yourself anyway? Then stay away from it, I would say. And why wouldn't you be able to start losing weight in Thailand? Do it today and not soon. And why a drastic change? You're just making it difficult for yourself. The human body needs carbohydrates, but a few slices of bread a day are enough. There are many examples on the internet of how to top with lean products. Bread is for sale everywhere. Limit yourself to whole wheat, and stay away from all other sugary offerings. Eat vegetables, vegetables and more vegetables. Lots of fresh vegetables. But nowadays there is also a large supply of European canned and deep-frozen in Thailand. Don't ignore legumes. Rinse them first. Add a piece of lean meat. Chicken fillet, pork loin, weekly beef, no gravy, certainly not from a packet, no mayonnaise either, but 2 boiled eggs daily. One piece of fruit per day. Have a large tomato with it, and a piece of carrot. Cucumber also works well. A stalk of celery works wonders. And lots of water to rinse and no beer, wine, or other alcohol. Black coffee has 0,0 Kcal and tea is also good thirst quenchers. No crisps, no peanuts, but a handful of unsalted mixed nuts daily, no cookies, no sweets, no chocolate, no fried banana, no satay on a stick, and so on. And if all that doesn't work, 2 old-fashioned flannels will always do.
I would like to dispute that Keto is unhealthy.
The internet is full of studies, videos and opinions from gurus looking for attention or worse, who are only too happy to recommend their own products. And that's not to mention the many 'scientific studies' that are sponsored by the food industry.
I am a die-hard Keto dieter. I have been eating this way for over 5 years now. Before, I was obese, took a ton of medication, my blood counts were completely out of whack and I had a fatty liver. Now I am in perfect health, no more medication and my weight is ideal (from 120 kg - now 78 kg). I have not seen a doctor in 3 years except for occasional blood tests.
If you believe all the naysayers, I should be dead by now. Keto has a lot of followers and almost everyone raves about the results – even after many years.
I am well aware that a traditional physician is not trained to act preventively. They only know what to do to combat the symptoms. Nutrition is only a minimal part of their education, let alone that they would know the pros and cons of a Keto diet.
What you mention above is how you can eat healthy. I do not disagree with that. But blindly repeating what a nutrition center claims, I do not agree with that. Keto is still far too little known. The people who do specialize in it (including doctors) claim that this diet is indeed healthy. In America, the trend is on the rise.
Maybe you should look up the positive stories about Keto and not just copy what the negative ones write. I am, together with many thousands of others, living proof that Keto is a breath of fresh air for your health. I can only advise the topic starter to try it.
Dear Sjoerd,
Please do not sell untruths!
Below is what is said about the KETO diet on the website of the voedingcentrum.nl
“Is a ketogenic diet healthy?
Whether a ketogenic diet is healthy to follow depends on several things. In healthy adults, ketosis does not seem to pose any major health risks in the short term. Following a ketogenic diet can cause symptoms such as fatigue, nausea, headaches, hair loss, heart palpitations, leg cramps and intestinal blockage. The effects of the ketogenic diet on weight and health in the long term are unknown. So we can't say whether following a ketogenic diet for a long time is healthy or not.. "
And the complaints in question relate to the well-known KETO FLU but are temporary.
What Sjoerd says is that following a keto diet is not necessarily healthy. And that is true. Read for yourself the possibility of complaints that you mention yourself. The editorial response of 07.39 speaks for itself.
By definition, well… the child has to have a name.
Maybe you should read again what he says:
“A keto diet is absolutely not healthy.” …that’s what it says. Or is it?
I understand that you want to express your opinion, but then you should substantiate this. These complaints are a TEMPORARY phenomenon because your body has to adapt and is presented with a different way to provide its energy supply.
To then just blindly proclaim that this diet is unhealthy tells me that you know nothing about it. Look up the term "keto flu".
Is it because Sjoerd says that a Keto diet is unhealthy that you repeat this or do you have a well-founded explanation for your opinion?
What Peter says (07.39) is just a copy from the internet, but the explanation for the how and why of the complaints is missing.
I've had it with the reactions where a personal opinion is imposed without any clarification. They have little added value for me.
Our editors regularly come here with contributions about healthy lifestyle, the use of all kinds of supplements and the necessity of a healthy lifestyle. All these opinions are always neatly provided with the corresponding links.
There is no point in coming here and saying that a Keto diet is unhealthy WITHOUT explanation. At least tell us why this WOULD be the case.
You are 100% correct that claims about medical matters need to be backed up with sources. My apologies.
Harvard TH Chan School of Public Health – Article about the keto diet and potential health risks, such as the increased risk of cardiovascular disease due to high intake of saturated fats.
Website: Harvard TH Chan – The Nutrition Source
Cleveland Clinic – Discusses the long-term risks of the keto diet, such as nutrient deficiencies, digestive issues, and stress on the liver.
Website: Cleveland Clinic – Ketogenic Diet Risks
Johns Hopkins Medicine – Discusses the use of the keto diet as a medical treatment and highlights side effects such as constipation, fatigue, and the risk of kidney stones.
Website: Johns Hopkins Medicine – Ketogenic Diet Side Effects
Mayo Clinic – Stresses that the keto diet is difficult to maintain long-term and may have negative effects on heart and digestive health.
Website: Mayo Clinic – Ketogenic Diet: Is the High-Fat Low-Carb Diet Right for You?
American Heart Association – Warns about the keto diet's high intake of saturated fats, which can contribute to elevated cholesterol levels and a higher risk of heart disease.
Keto is not that difficult, even in Th.
If you steam or cook your own vegetables and prepare your meat or fish in the air fryer or oven, you have a healthy snack.
If you prepare your meat in this way you can never get into ketosis.
A keto diet involves consuming more fats than usual. You will then need to prepare your meat in a 'high fat' environment and NOT in the air fryer.
Please provide the correct information
This has nothing to do with Keto, quite the opposite in fact.
When you prepare Keto you use a lot of healthy fats.
Dear Paul,
I don't live in Thailand, but I have been eating according to the KETO principles for many years.
The only thing I want to tell you is that you should try it! My health has improved by leaps and bounds. It was hard at first but the reward afterwards is great.
A good source of information is Dr. Ekberg's:
https://www.youtube.com/@drekberg
I started my KETO diet after watching Dr. Ekberg's videos. But of course also because I was looking for a solution for my poor health.
A very wise man who examines the Keto diet from ALL sides and dares to name the negative points. His final conclusion is always that this diet is more than worth it.
Refined carbohydrates – like those found in white bread, pasta, sugar and processed snacks – are quickly broken down into glucose in the body, leading to spikes in blood sugar levels. This causes the pancreas to release large amounts of insulin to regulate blood sugar. As a result, blood sugar levels drop quickly, leaving you feeling hungry and lacking energy, which can lead to snacking and overeating. In the long term, these blood sugar swings can lead to insulin resistance, a condition in which cells become less sensitive to insulin, which increases the risk of chronic diseases like type 2 diabetes and cardiovascular disease.
Refined carbohydrates also have little nutritional value. During processing, fiber, vitamins and minerals are largely removed, which means you are more likely to consume too many calories without feeling full. This makes it harder to maintain a healthy weight and promotes inflammatory responses in the body, which can be harmful to your health.
The keto diet offers a different perspective. This diet eliminates carbohydrates almost entirely, causing the body to adapt to burning fats as its primary source of energy, a process called ketosis. In ketosis, the body uses ketones, which are produced from fats, instead of glucose, providing a more stable source of energy. The constant supply of ketones keeps blood sugar and insulin levels stable, reducing cravings and positively affecting metabolism. Studies show that the keto diet can help with weight loss, and it has a positive effect on preventing insulin resistance and lowering blood pressure and cholesterol levels.
Additionally, research suggests that the keto diet may have benefits for the brain, such as improved concentration and a lower risk of neurological disorders. This is because ketones are an efficient energy source for the brain and because the diet can reduce inflammation in the body.
In short, refined carbohydrates are problematic because of their negative effects on blood sugar, insulin levels, and inflammation in the body. The keto diet offers a healthy and sustainable way to get energy from fats, which can benefit both weight and overall health.
A keto diet, which focuses on a very low carbohydrate intake and a high fat intake, can offer benefits for some, but it also has some disadvantages that you should carefully consider. One of the most common objections is that the diet is difficult to maintain. By limiting carbohydrates, an important source of energy, the body can protest, especially in the beginning, which often manifests itself in fatigue, dizziness and even nausea, also known as the 'keto flu'. In addition, a diet with so many fats is not always healthy for your heart and blood vessels, especially if it mainly contains saturated fats. This can increase the risk of cardiovascular disease in long-term followers of the diet.
Choosing a low-carb diet can also affect your digestion. Due to the limited intake of fiber-rich foods like fruits, whole grains, and some vegetables, people on the keto diet may experience constipation and other intestinal issues. There is also a risk that you will miss out on important nutrients, such as certain vitamins and minerals that you would normally get from carbohydrate-rich foods, which can lead to deficiencies over time. The diet can also be less than ideal for athletes, as it quickly depletes energy stores in muscles. This can make it difficult to sustain intense exercise, and muscle recovery can take longer. Finally, a keto diet can often be uncomfortable in social situations, as it severely limits what you can eat, making dining with others or going out to eat a challenge. Overall, the diet requires a lot of adjustment and perseverance, and while it may work for some people, it is certainly not for everyone.
Source: Internet
Dear Peter,
Your information, apparently neatly copied from the internet, is indeed correct.
The well-known Keto flu is your body's response to the change and is almost always temporary.
As for the comment that this diet is difficult to maintain I can only agree but this can be said of many diets. The people (including myself) who do manage to maintain this diet are full of praise for the many benefits.
The other discomforts including bowel problems and vitamin deficiencies are easily solved and manageable. Your final conclusion that it is not for everyone is correct. But take it from me that IF you can do it, the results are spectacular.
I regularly fast for 3 days (only water) then your body also gets into ketosis mode. So I know the benefits, I lost 6 kilos because of it (and also the disadvantages, I know what keto flu is, experienced it myself). I am only not an advocate of diets because they are not sustainable in the long term. There has been research on that.
On average, people stick to a diet for about 5 to 7 weeks, depending on the type of diet, motivation, and personal circumstances. A diet that is too restrictive or does not fit someone’s lifestyle is often abandoned after a few weeks. According to research by Hall & Kahan (2018) in “Maintenance of Lost Weight and Long-Term Management of Obesity,” it appears that 20% of people stick to their diet for more than a year and maintain their target weight, while the majority struggle to stick to the new eating habits after a few months.
Source: Hall, K.D., & Kahan, S. (2018). Maintenance of Lost Weight and Long-Term Management of Obesity. The Medical Clinics of North America, 102(1), 183-197.
You should not adapt a diet to your lifestyle, but the other way around.
If you can't do that, then a diet is indeed nonsense and you better not start it.
For the record, if you follow your Keto diet properly you will not be hungry at all, on the contrary. Once your body is in Ketosis you can even cheat on a meal sometimes, you will not be in ketosis.
I don't understand the point of doing a 3 day water fast and then going back to your old habits. Scaling back and forth from ketosis is actually bad for your body. I know someone who does this monthly...
3 days of water fasting is the ideal way to start your Keto diet. I once started like this. I hardly suffered from the Keto flu. Drinking extra and especially taking in the necessary minerals prevents a lot of misery. But as said, you only diet if you have perseverance and that is something that many people lack.
And to be honest, I wouldn't even call the Keto diet a diet. It's more of a lifestyle. Just like you have a vegetarian.
Hi Bart, you can trust me that I have done enough research on a 3 day water fast and that something like that is certainly not unhealthy. Those 'old' habits are already super healthy for me. The most important reason for a water fast for me is to support the microbiome, autophagy and apoptosis.
The Impact of the Ketogenic Diet on Metabolic Syndrome and Diabetes
MDPI discusses how the diet can improve blood sugar and insulin response in people with diabetes and metabolic syndrome.
https://www.mdpi.com/2072-6643/13/5/1654
Carbohydrate restriction and weight loss in obesity and diabetes
JAMA Network reviews how the diet helps with weight loss and blood sugar management, especially in obesity and type 2 diabetes
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2737919
Systematic review on ketogenic diet and chronic diseases
This study shows the potential benefits of a KD for reducing inflammation and supporting cancer treatments
https://pubmed.ncbi.nlm.nih.gov/30993280/
What do you think about: eat in moderation, drink plenty of water and exercise.
Take a walk every day and then enjoy a nice half hour swim.
Of course you can cycle a bit, but it can be very hot and dangerous depending on where.
Or the gym.
But without exercise, any diet is a self-deprivation and self-punishment.
I have lost 11 kg in this way in the last 16 months, from over 116 to 100 KG. Now comes the hardest part, the next 10 kg.
Good luck Ruud
That wasn't the topic starter's question, was it?
Could you perhaps also share your experiences with the Keto diet?
Leiden University:
Food and Fasting for Our Brains: Why 'Keto' Holds Promise
https://t.ly/G4hi1
For me, there is a difference between fasting and following a keto diet. I myself regularly fast for 3 days (water fasting) and then you switch from burning carbohydrates to burning fat. I think that is easier to maintain. I eat a lot of fruit, so a Keto diet is not an option for me.
A whole new world is opening up for me with all the responses here.
Never heard of KETO before.
Always thought that eating/drinking healthy with sense is a normal diet.
That with healthy exercise, walking, cycling, a little swimming, being moderate on a number of fronts, you keep healthy and fit.
You really don't have to go to a gym to stay in good shape and feel good about yourself.
Always keep your weight lower than your height.
That alone can prevent high blood pressure.
I am 176cm tall and weigh 71 kg.
And,…every pound comes through the mouth, as the saying goes.
Fit as a fiddle without any diet hassle, age considered.
Seems like a tiresome hassle, throwing yourself into a diet thing. For,….fill in the blank.