Confused by the question of what is the ketogenic diet and how to do it? Do not worry, we will share with you the answers to almost all questions about the ketogenic diet in this article. After the ketogenic diet definition, we will answer questions such as how the ketogenic diet is, the ketogenic diet example, who can do the ketogenic diet, is the ketogenic diet healthy, and what are the benefits and harms of the ketogenic diet. Happy reading to all!
What is a Ketogenic Diet?
“What is the ketogenic diet?” We can simply answer the question by saying that it is a very low-carb, moderate-protein, high-fat diet type. The effect of the ketogenic diet, also known as the keto diet, on weight loss is quite high. So how does he achieve this? It begins by lowering blood sugar, shifting the body's metabolism from carbohydrates to fats and ketones. Ketones in the body increase over time when our carbohydrate intake is limited and we go into ketosis. Faced with the state of ketosis, the body starts to use all energy from proteins and then from fats. Thus, the ketogenic diet gives a fast and successful result in fat burning, weight loss and slimming processes.
How to Do a Ketogenic Diet?
The most recommended and researched version of the ketogenic diet Standard Ketogenic Diet'Truck. Now, after answering the question of what is a ketogenic diet, let's explain in detail how the standard ketogenic diet is made.
First of all, carbohydrate consumption in the ketogenic diet should be limited. The most challenging and difficult part of the ketogenic diet is actually avoiding carbohydrate intake. This diet is too difficult as an alternative for those who say they can't do it. low carbohydrate diet They can look at the article.
The most advantageous part of the ketogenic diet is that we can consume plenty of healthy fats. The share of the fats we take in the total calories we need to take reaches up to 70-80%. In addition, we meet 20-25% of the calories we will receive during the day from proteins. (See: Daily Protein Need: How Much Protein Should We Take?However, we need to drink at least 2.5-3 liters of water a day during the diet. Even if you do not follow the ketogenic diet, we recommend that you drink this amount of water every day 🙂 Also, every day min. Exercise for 30 minutes so your ketogenic diet will accelerate your weight loss process and reach your goal faster!
What to Eat on the Ketogenic Diet?
Since the ketogenic diet is a diet high in fat, we can consume healthy fats at every meal. As examples of healthy fats, you can consume olive oil and coconut oil in abundance. In addition, you can include the following foods in your diet list regarding what to eat in the ketogenic diet:
- Non-starchy vegetables are fine for a keto diet. For example; spinach, kale, cauliflower, broccoli, zucchini.
- Eating meat (red meat, chicken, turkey) on a ketogenic diet will be a healthy option in terms of fat and protein.
- Cheese types can be consumed such as cheddar, cottage cheese, cream cheese.
- Eggs, which are rich in protein and vitamins A, B12, and D, are very suitable for a ketogenic diet.
- Fish is one of the foods that we can add to our ketogenic diet list. Especially salmon and shrimp are foods low in carbohydrates. However, shellfish are also suitable for the diet list.
- Avocado is a food high in fiber, potassium and many more vitamins and minerals. It also helps improve heart health. Therefore, avocado consumption is important in the ketogenic diet.
- Nut consumption in the ketogenic diet is another important issue in terms of getting healthy fat and fiber. In our snacks, we can consume walnuts, almonds and hazelnuts to complete our fat macro from healthy fats.
- Of course, quinoa, chia and flax seeds are indispensable for the keto diet list! We can also use these healthy seeds, which are rich in protein and oil, in our salads.
- In the ketogenic diet, fruit consumption should be as little as possible or not at all. If we are going to eat fruit, we can eat fruits that are low in carbohydrates, such as strawberries, raspberries, blackberries, peaches. Consumption of these fruits with yoghurt will be ideal to maintain the blood sugar balance that may rise with fructose.
- The ketogenic diet is suitable for consuming coffee and tea.
You will better understand what a ketogenic diet is when you start losing weight very quickly by consuming the foods mentioned in these items and avoiding prohibited foods in your diet! 🙂
What Can't Be Eaten on the Ketogenic Diet?
While doing the ketogenic diet, which is the most effective diet for losing weight, we need to avoid foods containing high carbohydrates. Avoiding the following foods will help us in what not to eat on the ketogenic diet.
- Sugary foods (sweets, cake, ice cream…)
- Grains and starches (white bread, rice, pasta…)
- Root vegetables and tubers (potatoes, carrots…)
- Unhealthy oils (Processed vegetable oils, sunflower oil, palm oil…)
- Alcohol (beer, wine, and other alcoholic beverages) will disrupt our diet.
- Due to their carbohydrate content, we should avoid legumes (especially peas, lentils, chickpeas, kidney beans) while on a ketogenic diet.
Ketogenic Diet List Example
If you have decided to do a ketogenic diet, we share with you a great example of a ketogenic diet list that you can apply for morning, lunch, evening and snacks! (You can determine the portion amounts according to your age, weight, height ratio and your goals with your dietitian.)
Breakfast on the ketogenic diet It is very important in terms of how you start the day. In the morning, you can consume omelette with eggs, tomatoes, cheese, olives and avocados.
Snack on the ketogenic diet You can eat high-healthy fat and low-carb foods such as nuts, full-fat yogurt, a keto smoothie made with coconut milk, cocoa and avocado, and coconut chips.
ketogenic diet lunch Among the options, you can turn to alternatives such as chicken caesar salad, cauliflower rice, broccoli salad, tuna salad.
dinner ketogenic diet It is the other main meal that is important to your list. For this meal, we recommend adding lighter fatty foods to your ketogenic diet list. For example, chicken with cashews, salmon, steak and celery would be appropriate.
Benefits of the Ketogenic Diet
The ketogenic diet is a great option for people who want to lose weight and burn fat. Although it is not easy to stick to this diet, the benefits of the ketogenic diet are endless. If we talk about the most important benefits of the ketogenic diet in our article titled What is a ketogenic diet;
- Losing weight fast by losing weight
- Increasing fat burning
- Keeps our blood sugar and insulin resistance under control
- We feel more energetic throughout the day
- Increases our focus if we have a lack of attention
- Since the ketogenic diet is a low-carb diet, it relaxes our stomach.
- to polycystic ovary syndrome it's good.
- The ketogenic diet is used in the treatment of common and difficult-to-treat diseases such as Parkinson's, Alzheimer's and cancer.
The Harms of the Ketogenic Diet
Although the ketogenic diet contributes to the rapid weight loss and weight loss process, the harms of the ketogenic diet should also be considered. Possible ketogenic diet side effects and harms:
- It increases the risk of cardiovascular diseases because of the high use of fat in the diet.
- Depending on the consumption of excess oil, the cholesterol level rises in parallel with the above item.
- The ketogenic diet can disrupt the body's water and electrolyte balance.
- Constipation can occur as a side effect of the ketogenic diet. (To reduce this, consume plenty of vegetables on the ketogenic diet.)
- Symptoms similar to osteoporosis, hyperuricemia and gout.
Who Should Not Do the Ketogenic Diet?
First of all, if you are considering a long-term ketogenic diet, you should talk to your doctor. Because in the long run, the side effects of the ketogenic diet may occur. (such as kidney stones, low protein in the blood, fatty liver). Although the ketogenic diet is suitable for most people, we need to be careful in some special cases. Diabetic patients using insulin or medication, breastfeeding and pregnant women, children at risk of hypoglycemia, individuals with low body mass index are not suitable for ketogenic diet.
In summary, in this article What is a ketogenic diet and how is it done? We tried to give you the answers to many questions about the ketogenic diet, especially the ketogenic diet, in the most detailed way. In order to avoid the harms of the ketogenic diet and to avoid health problems, you can follow this diet with a specialist dietitian. Stay healthy and sports!
Ayca Gulsum Erdem
