The concept of the ketogenic diet was first used by Russell Wilder in 1921. The ketogenic diet was designed to be effective in the treatment of epilepsy at that time. However, today this diet; It is applied by many people for purposes such as losing weight and eating healthy, and successful results are obtained with diet.
What is a Ketogenic Diet?
Ketogenic diet; It is a low-carb and high-fat diet. The ketogenic diet is effective in losing weight as well as having a positive effect on health. It is similar to Atkins and the low-carb diet. In the keto diet, the person's daily carbohydrate intake is severely limited and it is ensured that they take fat instead of carbohydrates. A significant reduction in carbohydrate intake causes the body to enter a metabolic state called ketosis. When this happens, the body starts to burn fat as an energy source. In the liver, fats are converted into ketones and energy is produced for the brain to use.
The ketogenic diet also causes a decrease in blood sugar and insulin levels. This reduction in blood sugar and insulin levels can also contribute positively to overall health. The method called intermittent fasting also facilitates the body's transition to ketosis. In the intermittent fasting method, the person can eat for 8 hours during the day, but does not consume food other than calorie-free drinks for the remaining 16 hours. In this way, blood sugar and insulin levels decrease and the body switches to fat burning. and the fat rate is 70%.
Cyclic Ketogenic Diet: In this type of diet, the days with high carbohydrate intake are placed between the days of the ketogenic diet. For example, after 5 days of ketogenic diet, 2 days of high carbohydrate intake, then 5 days of ketogenic diet can be created.
Targeted Ketogenic Diet: In this type of diet, carbohydrates can be added before or after exercise.
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High Protein Ketogenic Diet: Better than the standard keto diet It contains high amount of protein. Average macronutrient ratios in the diet; It consists of 5% carbohydrates, 35% protein and 60% fat.
It is the most commonly used standard among the ketogenic diet types. Cyclical and targeted keto diets are mostly used by athletes and bodybuilders.
What are the Benefits of the Ketogenic Diet?
The ketogenic diet is as effective as diets targeting low fat intake in weight loss. In addition, thanks to the high amount of fat and protein consumed in the ketogenic diet, a feeling of satiety occurs in the person. It causes less hunger compared to other diets and provides weight loss without the need for calorie tracking.
Ketogenic diet; prevents the development of type 2 diabetes. Excess fat in the body; It causes the development of diseases such as prediabetes (hidden sugar), Type 2 diabetes, metabolic syndrome. Keto diet allows the burning of excess fat in the body, lowering blood sugar values and increasing insulin sensitivity. In this way, it is protective in terms of diabetes and similar diseases. ketogenic diet; In addition to preventing diabetes, it also contributes positively to the health of people who have been diagnosed with diabetes and have high blood sugar problems. Diabetics who follow the keto diet can achieve successful results in long-term blood sugar control. In these patients, the results of the HbA1c test, which allows to look at the average value of the blood sugar for the last three months, are low as intended. In addition, the weight loss effect of the keto diet has a positive effect on the general health of diabetic patients.
Ketogenic diet; weight loss, diabetes, some diseases other than metabolic syndrome can also help improve. These diseases:
Heart Diseases: Keto diet provides improvement in parameters such as body fat ratio, cholesterol levels, high blood pressure and increased blood sugar, which are risk factors for heart diseases. There are studies showing that it slows down its development.
Alzheimer's Disease: This diet helps slow the progression of Alzheimer's disease and alleviate the symptoms of the disease.
Epilepsy: Keto diet provides a significant reduction in the incidence of epileptic seizures in children.
Parkinson's Disease : There are studies showing that diet reduces the symptoms of Parkinson's disease.
Polycystic Ovary Syndrome (PCOS): Insulin levels increase in polycystic ovary syndrome and insulin resistance may develop in the body. The keto diet may benefit PCOS patients by lowering insulin levels.
The ketogenic diet is a safe diet method for many people. For some people, the ketogenic diet may initially cause some side effects. Ketogenic diet side effects:
- Diarrhea
- Constipation
- Vomiting
- Low energy
- Feeling of hunger
- Nausea
- Decreased exercise performance
- Can be counted as sleep problems.
When keto diet is done for a long time, in the body; Undesirable effects such as fatty liver, kidney stones, micronutrient deficiency may occur. People who follow the diet should be careful in terms of these effects. In order to prevent micronutrient deficiency; food supplements can be taken.
How to Do a Ketogenic Diet?
The ketogenic diet should be done under the supervision of a dietitian and after the necessary preliminary evaluations are made. Diet lists on the Internet are not suitable for everyone. In keto diet, fat-based nutrition is at the forefront and it is not a type of diet suitable for people with high blood fat.
The first thing to do for a ketogenic diet is to reduce carbohydrate intake and increase fat consumption. A ketogenic diet list can be prepared in order to more easily follow which foods to consume and which foods to stay away from.
Foods to Avoid in the Ketogenic Diet
Foods with high carbohydrate content should not be consumed. These foods are:
- Foods with Sugar: Coke, ice cream, cake, candy, fruit juice, etc.
- Foods with Flour and Starch: Pasta, rice flour products, etc.
- Fruits: Small portions of strawberries, mulberries, blackberries, etc. All fruits except
- Legumes: Peas, lentils, beans, etc.
- Root Vegetables: Potatoes, carrots etc.
- Some Seasonings and Sauces: Barbecue sauce, ketchup Ap, honey mustard sauce, etc.
- Unhealthy Fats: Processed oils, oil in mayonnaise, etc.
- Alcohol: Beer, wine, liquor, cocktails
- Sugar-Free Diet (Light) Products: Beverages, desserts, etc. prepared using sweeteners. can be counted as.
Foods that can be consumed in the keto diet:
- Meat: Red meat, chicken meat, turkey meat, etc.
- Fat Fish: Salmon, tuna, trout, etc.
- Eggs
- Cheese: Unprocessed cheeses such as Cheddar, goat cheese, mozzarella
- Butter
- Healthy Fats: Olive oil, coconut oil, avocado oil, etc.
- Low Carbohydrate Vegetables: Green leafy vegetables, tomatoes, onions, peppers, etc.
- Some Seasonings: Salt, black pepper, spices
- Nuts: Almonds, walnuts, pumpkin seeds, chia seeds, etc.
There are many healthy alternatives for the ketogenic diet snack. Snacks that can be consumed as a snack:
- Olives
- Dark chocolate with 90% cocoa
- Full fat yogurt
- Small portion of strawberries
- It can be counted as a handful of nuts.
You can ask the questions you are wondering about the ketogenic diet to the expert team of Group Florence Nightingale Hospitals and ask for suggestions regarding your question. You can use the contact form on our website to reach us.
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