Prof. dr. Canan Efendigil Karatay is a doctor who has worked in various institutions. She struggles with healthy living and obesity with her books. Since he has a different style of expression, his discourses in the media attract attention and almost everything he does becomes an agenda. Karatay, who is the creator of a diet named after himself, not only aims to weaken people with this diet, but also strives to create a healthy lifestyle. Karatay Diet emphasizes weight loss by consuming low glycemic index foods. It is aimed to break insulin and leptin resistance, especially in obese and obese people. Thus, liver and belly fat will be melted. According to Canan Karatay's own words, “this is not a diet, it is a plan to create a healthy lifestyle.”
Karatay diet is not a miracle diet list. In any case, the diet does not have a list that states "you will eat this, you will stay away from that". There is no promise that I will lose weight in a short time. The Karatay diet targets food groups, not foods.
You may have understood that you are dealing with a different weight loss style from these explanations, even if it is a little bit. In order to better understand the Karatay Diet, "What are leptin and insulin, what are the low glycemic index foods?" It is necessary to start by explaining some concepts such as
How is the Karatay diet done?
What is insulin?
The insulin hormone produced and secreted in the pancreas uses blood sugar as energy. When you eat more than you need, leftover blood sugar is stored as fat for future use. It is the insulin hormone that allows the excess blood sugar circulating in your blood to accumulate in the body by sending it to the storage.
2-2.5 hours after eating, the level of insulin hormone and sugar in the blood gradually begins to decrease. After that, a hormone called glucagon is secreted from the pancreas to provide energy to the body.
The function of glucagon hormone; It is to ensure that the spare sugar previously stored in the liver passes into the blood and is used as fuel. The reserve fuel stored in the liver is not very large, so it is depleted in a short time.
Under normal conditions, being able to spend 4-5 hours without eating and hungry depends on the harmony of these hormones. Insulin is on until 2 hours after the meal, and glucagon hormone is on until 2 hours after that.
So what happens if we don't eat anything 4-5 hours after eating? This is where leptin hormone comes into play.
What is Leptin?
Taking part in very important functions of the bodyleptin hormoneactivates when you can go 4-5 hours without eating. Its task is to provide energy to the body by burning the previously stored fat in various parts of the body. In order to lose weight, that is, to burn the accumulated fat, the hormone leptin needs to be activated during the day.
After eating, insulin rises with your blood sugar. If you eat often, your insulin stays constantly high. This has two consequences;
As long as insulin stays high, what you eat continues to be stored.
Since the leptin hormone does not have time to step in, your accumulated fat cannot be burned.
Therefore; Canan Karatay does not recommend eating less and often.
In order for the hormone insulin to be secreted during the day, you should have at least 4-5 hours between meals and you should not eat or drink anything in between. A longer time between meals will make leptin work more effectively and will help you burn more fat.
However, keep in mind that the most active time of leptin hormone is between 02.00-05.00 when you are asleep at night. In order for leptin to take effect at these times, it is necessary not to eat after a certain time in the evening.
However, eating frequently during the day, consuming large portions and eating at night prevents the leptin hormone from working, so you cannot burn your fat and lose weight.
What is insulin and leptin resistance?
Insulin and leptin hormones in all body tissues; The state of not perceiving the commands developed in the brain, liver, pancreas, heart and all muscles is scientifically called insulin and leptin resistance. As long as insulin and leptin resistance continues, you cannot burn your fat and lose weight in a healthy way. To break insulin and leptin resistance, you need to change your lifestyle and diet. These lifestyle changes are:
Physical activity
Physical activity is one of the most important factors in breaking insulin and leptin resistance. With a mobile life, degenerative diseases that may occur in the future are prevented.
Healthy Oils
Consuming healthy fats in your diet makes it easier to break insulin and leptin resistance. healthy fats; butter, fish oil, ie omega 3 oils, non-heat-treated corn oil and sunflower oils, ie omega 6 oils, olive and hazelnut oils, ie omega 9 oils.
Avoid processed foods
Consuming natural foods is extremely important in breaking insulin and leptin resistance. Natural foods do not harm the body and their glycemic index is low.
Consume low glycemic index foods
When you consume low glycemic index foods, insulin and leptin resistance is broken gradually and you start to lose weight. When you remove high glycemic index foods, beverages and processed foods from your life, your stored fat decreases and you feel more vigorous and energetic.
What is the glycemic index?
The glycemic index is calculated based on the amount of carbohydrates in foods. In this calculation, which is accepted as glucose 100, other foods are valued accordingly. Foods containing carbohydrates are classified as low, medium and high glycemic index. According to this;
Low glycemic index: 0-55
Medium glycemic index: 55-70
High glycemic index: 70-100
How low glycemic index foods weaken?
When you consume low-glycemic index foods, you will feel full for a long time and do not get hungry quickly. So you don't feel the need to eat often and don't attack sugary foods.
Low glycemic index foods do not cause sudden fluctuations in blood sugar. As a result, states of hunger, weakness, fatigue and nervousness do not occur.
When you consume low glycemic index foods, you will not be hungry for a long time and you will not eat. Thus, the leptin hormone finds time to be secreted and the accumulated fat is burned. So you lose weight in a healthy way.
When low glycemic index foods are consumed, fat is not stored, burned faster, and liver and belly fat melt easily. Your muscles do not melt and there is no loss of water.
What are low glycemic index foods?
According to the glycemic index calculation, some of the proteins, vegetables, fruits, legumes and nuts have a low or medium glycemic index.Glycemic index tableYou can learn the glycemic index of foods by looking at.
The point you need to pay attention to here; not consuming foods with a low glycemic index in large portions. In this case, high glycemic values called "high glycemic load" arise. Therefore, you should stop eating when you are full.
How is the Karatay Diet Made?
A sample menu has been prepared to understand the logic of the Karatay diet. You can add and subtract here, taking into account the glycemic index of the food.
2 eggs, undercooked (Lop can be cooked without too much solids in pure butter, boiled or in a pan at low heat. Menemen or eggs with bacon can also be made.)
Cheese with as little salt as a handful (Instead of bread with cheese, a cup of walnut kernels, hazelnuts, less salty peanuts, almonds, peanuts, etc. can be eaten)
8-10 olives with low salt (olive oil, lemon and red pepper flakes can be added to it.)
You can eat as much tomato, pepper, cucumber, parsley, mint, arugula as you want.
Lemon tea or milk (without sugar and sweeteners.)
Since breakfast is the most important meal of the day, eating protein and healthy fats accelerates metabolism. Skipping breakfast means you'll eat more for the rest of the day.
Lunch between 13.00-14.00
You can choose any of the options below for lunch.
Meat or vegetable dish with olive oil
3-5 pieces of cutlet, steak, tenderloin, lamb closure, etc. (Do not eat rice and potatoes, as they have a high glycemic index.)
Fish (grilled, baked or steamed)
Doner, kebab or other types of kebab (Do not eat rice, pita or bread with it)
All kinds of lentil dishes
Purslane
An artichoke, celery, cabbage, cauliflower or leek dish (choose according to the season.)
Karnıyarık, imambayildi, eggplant kebab, stuffed zucchini and peppers.
Dried beans, broad beans or chickpeas with pastrami or minced meat (can be eaten with plenty of onions and salad)
All kinds of home-cooked soups; tomato, tarhana, trotter, tripe etc. (Do not use instant soups as they are processed.)
In addition to meals, you can eat:
Seasonal salad, onion and yogurt can be eaten with meat and fish dishes.
tzatziki with meals; It can be drunk by adding extra virgin olive oil, plenty of garlic and mint. Pickles prepared with traditional methods can be consumed at home.
Those who want to consume fruit with the above foods may prefer:
One seasonal fruit
Along with a bowl of yoghurt and a handful of walnuts, foods such as 5-6 damson plums or a handful of black-seeded grapes or 5-6 dried apricots can be consumed.
Note:
If you cannot spend 4-5 hours comfortably without feeling hungry after breakfast and lunch, if you are hungry and cannot stop without snacking within 1-2 hours, what you eat during these meals is harmful to your health.
Dinner between 18.00-19.00
At dinner, you can prepare meals by choosing among the foods that are similar to lunch according to your wishes.
In terms of weight loss, the type and glycemic index of foods are important as well as when they are eaten. To lose weight and be healthy, dinner should be eaten at 20.00 at the latest.
Nothing should be eaten and sugary drinks should not be drunk from this time until going to bed. You can drink lemon tea, green tea or herbal teas after an early dinner as well as during the day, provided that they are water, buttermilk, sugar and sweetener.
It is important to finish dinner at 19.00 or 20.00 at the latest to lose weight. If you continue to eat after this time, you will prevent the secretion of leptin, the most important hormone for weight loss.
When the leptin hormone is not secreted, you cannot lose weight. In fact, eating late at night causes your insulin hormone to stay high the next day.
Canan Karatay says the following changes will occur in the lives of those who follow this diet.
There will be no feeling of hunger, the feeling of fullness will continue throughout the day.
Since natural foods will be consumed, insulin and leptin resistance will be broken.
Healthy fats and proteins can be easily eaten.
You should never eat sugar and sugar products, which Canan Karatay calls the sweetest poison, while dieting. You should even eliminate it from your diet.
Sugar causes extreme damage to the body. Disrupting the mineral balance of the body, reducing the level of growth hormone in the blood, being toxic and addictive like alcohol, weakening the immune system, delaying the healing of wounds and diseases, causing depression and carelessness, causing tooth and gum diseases, increased hyperactivity in children, hormonal in the body There are many other harms such as imbalance, increased water retention, feeding cancer cells and increasing cancer risk.
Karatay Diet List
Breakfast
1 boiled egg or menemen or 2 egg omelet
1-2 slices of feta cheese
8-10 olives (olive oil and thyme)
1 cup of walnuts or hazelnuts
Lunch
Vegetable dish with olive oil
1 cup buttermilk
Seasonal salad with olive oil
Dinner
Grilled fish or chicken or red meat
Seasonal salad with olive oil
1 bowl of yoghurt
Snacks
Turkish coffee or herbal teas without sugar and sweeteners can be consumed.
Karatay Diet and Sports
Karatay Diet states that physical activity should be done together with the diet. Physical activity is an important part of healthy living.
A gradually increasing physical activity should accompany you throughout your life. After losing weight, physical activity is not resumed and if high glycemic index foods are attacked, the weight comes back very quickly. Exercising regularly helps break insulin and leptin resistance.
In the first 15-20 minutes of exercise, sugar is used as energy, stored as glycogen in leg muscles, and used as fuel. If the exercise is more than 20 minutes, sugar and free fats in the blood are used as energy.
If the exercise lasts more than 40 minutes, the accumulated fat stored in your liver and body is burned, turning into blood sugar and providing the necessary energy. The point to be considered here is to increase the activity time gradually, not suddenly, when starting any exercise program.
Harms of Karatay Diet
Karatay diet is a diet that makes weight loss a goal. As it provides benefits, some side effects are also observed during the diet process.
Carbohydrates are ignored in this diet. More emphasis is placed on proteins. However, not consuming carbohydrates will make you feel sluggish during the day. It is also the cause of muscle weakness that will occur over time.
Excess protein consumption can tire the liver over time and cause liver fat.
Excess protein consumption also puts a strain on the kidneys.
Fruit consumption is limited in the Karatay diet. But fruits have many benefits, such as preventing cancer.
