The ketogenic diet is a low-carb, high-fat diet. Many studies have shown that the ketogenic diet is very effective in losing weight. In addition to providing weight loss, it is also effective for diabetes, cancer, epilepsy and Alzheimer's disease.
What is a Ketogenic Diet?
The ketogenic diet, also known as the keto diet,Atkins diet It is a very low-carb, high-fat diet that has similarities with low-carb diets. It aims to drastically reduce carbohydrate intake and replaces carbohydrates with fat. Reducing carbohydrates puts the body in a metabolic state called ketosis.
How is the ketogenic diet done?
Proteins and carbohydrates turn into glucose in the body, but not into fats. Excess glucose turns into fat. However, in the case of the ketogenic diet, the body is deprived of carbohydrates or proteins. It leaves the body no choice but to use fat as an energy source.
Since fat cannot be converted to glucose, it is converted into ketone molecules. This process is known as ketosis. When ketosis begins, ketones are used as fuel instead of carbohydrates or sugar. This helps the body burn stored fat and lose weight.
The ketogenic diet greatly reduces blood sugar and insulin levels. Increasing ketones had many benefits.
Types of Ketogenic Diets
There are different types of the ketogenic diet:
Standard ketogenic diet: This is a very low-carb, moderate-protein, and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbohydrates.
The cyclical ketogenic diet: This diet consists of high-carb periods, such as 5 ketogenic days followed by 2 high-carb days.
Targeted ketogenic diet: This diet aims to consume carbohydrates during training.
High protein ketogenic diet: This is similar to a standard ketogenic diet but with more protein. The ratio is mostly 60% fat, 35% protein and 5% carbohydrate.
Only standard and high protein ketogenic diets have been extensively studied. Cyclical or targeted ketogenic diets are more advanced methods. It is primarily used by bodybuilders or athletes. The information given below mostly applies to the standard ketogenic diet.
Does Ketogenic Diet Weaken?
Ketogenic diet, It is an effective diet for curing diseases and losing weight. Studies have shown that the ketogenic diet is much more effective than a low-fat diet. Because more protein is consumed in this diet. Increasing ketones lowers blood sugar and improves insulin sensitivity. This is also effective in weight loss.
What should not be eaten on a ketogenic diet
Any food with a high carbohydrate content in the diet should be approached with a distance. Here is the list of things that should not be eaten on the ketogenic diet:
Sugary foods: Soda, juice, smoothie, cake, ice cream, candy, etc.
Cereals or starches: Wheat-based products, rice, pasta, cereals, etc.
Fruits: All fruits, except small fruits like strawberries.
Beans or legumes: Peas, beans, lentils, chickpeas, etc.
Root vegetables and tubers:Potatoes, sweet potatoes, carrots, etc.
Low-fat or diet products: These are highly processed and mostly high in carbs.
Some condiments or sauces:These often contain sugar and unhealthy fat.
Unhealthy fat: Processed vegetable oils, mayonnaise, etc.
Alcohol: Many alcoholic beverages get you out of ketosis because of their carbohydrate content.
Sugar-free diet foods:In some cases it may affect ketone levelssugar alcohols it is high in foods. These are also highly processed.
What to Eat on a Ketogenic Diet?
Carbohydrate consumption on the ketogenic diet is limited to 20 to 50 grams per day. To provide this amount, we have prepared a list of what you can eat on the ketogenic diet.
The fish veshellfish Foods suitable for the ketogenic diet. The amount of carbohydrates in different shellfish varies. For example, shrimp and crab contain no carbohydrates, while other shellfish contain carbohydrates. Here is the amount of carbohydrates in 100 grams of some types of shellfish:
Scallops: 4 grams
Mussels: 4 grams
Octopus: 4 grams
Oysters: 3 grams
Squid: 3 grams
low-carb vegetables
Non-starchy vegetables are low in calories and carbohydrates. Vegetables contain fiber, which the body cannot digest and absorb like other carbohydrates. Therefore, it is necessary to look at the net carb count. The term net carbs refers to carbohydrates that are absorbed by the body. Many vegetables contain very little net carbs. Except for starchy vegetables such as potatoes, sweet potatoes or beets. Low-carb vegetables that can be consumed on a ketogenic diet include:
Asparagus
Broccoli
Cabbage
Cauliflower
Cucumber
Green beans
Eggplant
Cabbage
Lettuce
Olive
Pepper (especially green)
Spinach
Tomato
Pumpkin
Cheese
There are hundreds of types of cheese. Most are very low in carbohydrates and high in fat. Therefore, it is perfect for the ketogenic diet. Here are some cheeses that are lower in carbohydrates:
Blue cheese
Cheddar
Cottage cheese
Cream cheese
feta cheese
Goat cheese
Hellim cheese
Mozzarella
Parmesan cheese
Tongue cheese
Avokado
AvokadoThere are 100 grams of carbohydrates in 9 grams of it. 7 of them are fiber, so the net carb count is just 2 grams.
Meat and poultry
Meat and poultry are staple foods on the ketogenic diet. Fresh meat and poultry contain no carbohydrates. It is a source of high quality protein known to help preserve muscle mass while on a very low carb diet.
egg
1 largeeggContains less than 1 gram of carbohydrates and about 6 grams of protein. It is an ideal food for the ketogenic diet.
Plain yoghurt
Plain yogurt is a high protein food. Although it contains carbohydrates, it can be eaten in moderation on the ketogenic diet. 105 grams of plain yogurt provides 4 grams of carbohydrates and 9 grams of protein.
Olive oil
Olive oiloffers impressive benefits for the heart. Olive oil, which is a pure fat source, does not contain carbohydrates.
Coconut oil
Coconut oilhas unique properties suitable for the ketogenic diet. It primarily contains medium chain triglycerides (MCTs). MCTs are taken up directly by the liver. It is converted to ketones or used as a quick energy source.
Nuts and seeds
Nuts and seeds are high-fat and low-carb foods. All nuts and seeds are low in net carbs. Carbohydrate values per 28 grams of some popular nuts and seeds:
Almond: 2 grams net carbs (6 grams total carbs)
Brazil nuts: 1 grams net carbs (3 grams total carbs)
Cashew: 8 grams net carbs (9 grams total carbs)
Macadamia nuts: 2 grams net carbs (4 grams total carbs)
Pistachios: 5 grams net carbs (8 grams total carbs)
Walnut: 2 grams net carbs (4 grams total carbs)
Chia seeds: 1 grams net carbs (12 grams total carbs)
Flaxseed: 0 grams net carbs (8 grams total carbs)
Pumpkin seeds: 3 grams net carbs (5 grams total carbs)
Sesame: 3 grams net carbs (7 grams total carbs)
Berry fruits
Most fruits are too high in carbohydrates to be included in a ketogenic diet. But berries are an exception. Here is the amount of carbohydrates in 100 grams of some berries:
Blackberry: 11 grams net carbs (16 grams total carbs)
Blueberries: 9 grams net carbs (12 grams total carbs)
Raspberry: 6 grams net carbs (12 grams total carbs)
Strawberry: 7 grams net carbs (9 grams total carbs)
Butter
ButterIt is a fat that can be eaten on the ketogenic diet. It contains only trace amounts of carbohydrates per serving.
Oliveprovides the same health benefits as olive oil. 10 olives (34 grams) contain 2 grams of total carbohydrates and 1 gram of fiber. This equates to about 1 gram of net carbs, depending on size.
Unsweetened coffee and tea
Coffee vetea non-carbohydrate drinks. It contains caffeine, which speeds up metabolism, improves attention and mood.
Dark chocolate and cocoa powder
Dark chocolate veKakao, They are delicious sources of antioxidants. 28 grams of unsweetened chocolate (100% cocoa) contains 3 grams of net carbs.
Healthy Ketogenic Snacks
If you are hungry between meals, here are some healthy snacks you can use:
Small portions of leftovers from the previous evening.
How to Do a Ketogenic Diet?
7-Day Ketogenic Diet List
To help you get started, let's share an example of a 7-day ketogenic diet list. This ketogenic diet list is provided to guide you. You can make changes that suit you.
Pazartesi
Breakfast: Bacon, egg and tomato.
Lunch: Chicken salad with olive oil and feta cheese.
Dinner: Salmon with vegetables cooked in butter.
Tuesday
Breakfast: Egg, tomato and cheese omelet.
Lunch: Almond milk, cocoa powder and milkshake.
Dinner: Meatballs, cheddar cheese and vegetables.
Wednesday
Breakfast: Bacon, egg and tomato.
Lunch: Salad with olive oil and avocado
Dinner: Parmesan cheese, broccoli, salad and cutlets.
Thursday
Breakfast: Avocado and pepper, onion and spicy omelet.
Lunch: A handful of nuts and celery,
Dinner: Chicken with vegetables.
Cuma
Breakfast: Unsweetened peanut butter, yogurt.
Lunch: Meat cooked with vegetables in olive oil.
Dinner: Cauliflower and mixed vegetables.
Saturday
Breakfast: Vegetable and cheese omelet.
Lunch: Meat and cheese, nuts.
Dinner: White fish, eggs and spinach cooked in olive oil.
Sunday
Breakfast: Mushroom eggs, bacon.
Lunch: Cheese and burger.
Dinner: Steak and salad.
Ketogenic Diet Tips
Definitely stay away from processed or packaged foods. To achieve your weight loss goal, eat homemade foods.
Choose colorful foods full of nutrients and minerals. Eat limited amounts of sweet potatoes and strawberries. Avoid cakes, milk chocolate and bread.
Eat your meals early to stick to the diet. This will also help with accurate monitoring of protein, carbohydrate and fat intake and promote weight loss.
The ketogenic diet removes excess water from the body. Therefore, it is important to drink enough water. Increase water consumption to 10-11 glasses per day.
Once you start the diet, you don't need to be weighed daily. Weight loss may not be uniform. Water intake and absorption can be different on different days, resulting in varying degrees of weight loss.
Focus on the health benefits of the diet first, followed by weight loss.
The first few days of the diet can be a bit of a challenge. The desire to eat will be excessive. A little distraction helps to overcome these cravings. Gradually, cravings will decrease, as the ketogenic diet itself acts as an appetite suppressant.
Ketogenic Dietary Supplements
spirulina
spirulina It is a blue-green algae and consists mostly of protein. Taking it as a supplement significantly lowers LDL cholesterol in the blood.
Fish oil
Omega 3 fatty acids are healthy fats. It is mostly found in oily fish. Due to poor eating habits, we are not getting enough omega 3 fatty acids that help lower blood triglyceride levels. Therefore, there may be a need to supplement this important fatty acid.
Sodium andpotassiumIt helps maintain the body's blood pressure and acid-base pH, and regulates water levels in the body. Since you will lose a lot of water during the ketogenic diet, you will also lose a lot of sodium and potassium from the body. This can lead to depletion of insulin, insulin resistance, decreased metabolic rate. Therefore, it is important to take sodium and potassium supplements. Add salt to your water or detox drink. You can choose low sodium salt options.
Magnesium
MagnesiumIt regulates blood pressure, protects muscle and nerve functions, regulates blood sugar and helps protein synthesis. Because those on a ketogenic diet should eat a low-carb diet, dieters avoid many foods that contain magnesium. Those on a ketogenic diet; You can take magnesium supplements daily. But remember to consult your doctor before taking any supplement.
Vitamin D
Vitamin D not only helps maintain bone density, but also aids in the absorption of magnesium. It helps muscle growth, weight loss and strengthens immunity. Since the ketogenic diet is a low-carb, moderate-protein diet, it may be necessary to take a vitamin D supplement if you are not exposed to the sun for at least 10 minutes each day. Consult your doctor before taking a vitamin D supplement.
Benefits of the Ketogenic Diet
The ketogenic diet was originally created for use as a tool in the treatment of neurological diseases such as epilepsy. Studies show that the diet is beneficial for a wide variety of health conditions.
Heart disease: The ketogenic diet improves heart disease risk factors such as body fat, HDL levels, blood pressure, and blood sugar.
Cancer: The diet is currently used to treat various types of cancer and slow the growth of the tumor.
Alzheimer's disease: The diet reduces Alzheimer's symptoms and slows the progression of the disease.
Epilepsy: Studies have shown that the ketogenic diet greatly reduces seizures in epileptic children.
Parkinson's disease: One study found that diet helped improve symptoms of Parkinson's disease.
Polycystic ovary syndrome: Ketogenic diet,polycystic ovary syndromeIt lowers insulin values, which can play a key role in
Brain injuries:An animal study found that it promotes recovery after brain injury.
Acne: Lowering insulin levels and consuming less sugar or processed foods clear up acne
The Harms of the Ketogenic Diet
Although the ketogenic diet is not harmful to healthy people, some side effects may occur in the initial stage when the body adapts.
This is called the “keto flu” and usually goes away within a few days. Keto flu causes fatigue, affects mental function, increases hunger, causes sleep problems, nausea, digestive upset, and reduces exercise performance.
To minimize this, you can try another low-carb diet for the first few weeks. This teaches the body to burn more fat before completely eliminating carbohydrates.
The ketogenic diet can also change the body's water and mineral balance. For this reason, you can add extra salt to meals or take mineral supplements.
