What do you know about the ketogenic diet, which I frequently apply to my clients and is very common these days? Let's take a look together..
What is ketogenic?
The ketogenic diet greatly reduces carbohydrate intake and replaces it with fat. This reduction in carbohydrates puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also converts fat into ketones in the liver, creating a fuel that provides energy for the brain. So, while our primary energy source is carbohydrates, we convert them into fats. Additionally, the Ketogenic diet can cause large drops in blood sugar and insulin levels. This, along with the effect of increasing ketones, creates various positive changes in our body.
In a balanced planned ketogenic diet, fat burning begins between 3-7 days and ketone bodies are released from the broken down fat cells. This is where the name ketogenic comes from. These released bodies are excreted with urine and a strong odor similar to acetone appears in the urine. At the same time, despite the absence of hunger, bad breath and body odor, which we mostly encounter in diabetic patients, may occur. Hypoglycemia, weakness, and drowsiness may be observed in some people. Complaints of constipation may occur after 5 or 6 days. But after a while, fatigue and sleepiness disappear and the body gets used to this balance.
There are some foods that are restricted in this diet to prevent your body from entering ketoacidosis. So what are these foods or food groups?
-
Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
-
Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
-
Fruits: All fruits except small berries such as strawberries.
-
Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
-
Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
-
Low-fat or diet products: These are highly processed and high in carbohydrates.
-
Some condiments or Sauces: These often contain sugar and unhealthy fats.
-
Milk and dairy products: Cow's milk (high in carbohydrates)
-
Unhealthy fats: Processed vegetable oils, mayonnaise, etc.
-
Alcohol: Many alcoholic beverages can knock you out of ketosis due to their carbohydrate content.
-
Sugar-free diet foods: These are usually sugar alcohols, which can affect ketone levels in some cases. Foods rich in nutrient. Unfortunately, sugar alcohols will prevent you from entering ketosis.
Almost every food seems limited and I can almost hear the question "What should I eat?" It's very simple, let's take a look at the foods that will form our nutrition plan on the keto diet:
-
Meat: Red meat, steak, ham, chicken and turkey.
-
Oily fish: Such as salmon, trout, tuna and mackerel.
-
Eggs: Be careful to consume pastured eggs or eggs rich in omega-3.
-
Eggs: Be careful to consume eggs rich in omega-3. p>
-
Nuts and oilseeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
-
Almond milk, hazelnut milk. , coconut milk
-
Healthy fats: Primarily extra virgin olive oil, coconut oil and avocado oil.
-
Avocado
-
Low-carb vegetables: Most green vegetables, cauliflower, white cabbage, red radish
-
Condiments: Salt, pepper, and a variety of healthy herbs and spices
This type of diet is not suitable for those with high cholesterol and risk of cardiovascular disease due to its high fat content. For this reason, you can start the ketogenic diet if you are suitable, after having your blood tests done with a nutritionist, not on your own.
I wish everyone healthy and happy days...
Read: 0
