Healthy individuals need to take the macronutrients we call carbohydrate, protein and fat in a sufficient and balanced way in order to maintain their daily lives. It was first performed in Mayo Clinic in America in 1921 by Dr. The ketogenic diet model, which was started to be applied by Wilder for epilepsy patients, is a low-carbohydrate model.
WHAT IS THE KETOGENIC DIET MODEL?
The ketogenic diet minimizes daily carbohydrate consumption, It is a high-fat diet model with high fat and sufficient protein.
Use of very limited carbohydrates and high fats can cause ketone formation by activating fat metabolism in the liver. It is called a “ketogenic diet” because the body provides energy from ketones, which are found in excess in the blood instead of glycogen. /strong>
⦁ Long-term weight loss: Consumption of healthy fat, normal protein and low carbohydrates reduces the feeling of hunger and insulin secretion, and stored fats in the body are used as an energy source.
⦁ It reduces the risk of Type 2 Diabetes. The amount of sugar in the blood remains at a normal level.
⦁ It reduces the risk of heart diseases. It reduces the risk of heart diseases by reducing LDL cholesterol, triglycerides and increasing HDL cholesterol.
⦁ It reduces the risk of cancer. Cancer cells multiply using sugar, but fat metabolism is very low.
⦁ May reduce the risk of brain and neurological diseases. Mitochondria function may increase, kynurenic acid (C10H7NO3) may increase the neuroprotective substance in the brain, reducing the risk of Alzheimer's, Parkinson's, epilepsy and stroke diseases.
⦁ It can increase the healthy life span.
SIDE EFFECTS OF KETOGENIC DIET
In normal healthy people, ketogenic nutrition is to convert metabolism to ketogenic metabolism that burns fat, not carbohydrates. The following side effects are observed in the first 1-2 weeks.
⦁ Headache
⦁ Tiredness p;
⦁ Muscle weakness and pain
⦁ Insomnia
⦁ Constipation, Nausea
⦁ Brain cloud
⦁ moodiness bsp;
⦁ Reluctance to have sex
Long-term effects;
⦁ Muscle wasting (sarcopenia)
⦁ Memory weakening
⦁ Constant feeling of hunger
⦁ Stone formation in the kidney
⦁ Fat accumulation in the liver
⦁ It is defined as hormonal imbalance
For these reasons, it cannot be done with environmental sensations, it should be prepared by a specialist, its duration should be determined, and most importantly, it is not a suitable diet for every person.
KETOGENIC FOODS LIST (25-50 g/day Carbohydrate consumption)
⦁ Seafood (Fish and Shellfish): These are foods that are rich in vitamins and minerals and very low in carbohydrates. It is rich in omega-3 fatty acids. It is recommended to be consumed twice a week.
⦁ Low-Carb vegetables; It contains fiber, antioxidants, vitamin C and other vitamins and minerals. Vegetables such as spinach, Brussels sprouts, broccoli, zucchini, cauliflower, green beans, rocket, parsley, mint, dill contain very low carbohydrates.
⦁ Cheese: It is suitable for the ketogenic diet model with calcium, protein, fats and Conjugated linoleic acid. It also prevents muscle weakness.
⦁ Avocado: It is a food suitable for the ketogenic diet model. It plays a role in regulating cholesterol and triglycerides rich in fiber, potassium, vitamins and minerals.
⦁ Meat and Chicken: It is suitable for the ketogenic diet. Selenium, zinc , B-vitamins, omega-3, conjugated linolic acid, rich in protein and almost no carbohydrates.
⦁ Egg: It is a food suitable for a ketogenic lifestyle and contains less than 1 g of carbohydrates. It regulates blood sugar by giving a feeling of satiety. Egg yolk contains antioxidant substances lutein and zeazanthin, which are important for eye health. It has no harmful effects on heart health.
⦁ Coconut oil: Contains medium chain triglycerides (MCTs) in the ketogenic diet. It provides a quick energy source by converting directly into ketones in the liver. It is used in Alzheimer's and other nervous system diseases.
⦁ Yogurt: Plain yogurt contains protein, calcium, 100 g of yogurt contains 15 g of carbohydrates.
⦁ Olive Oil: It is an ideal food for heart health and anti-inflammatory as it is rich in oleic acid and antioxidants and does not contain carbohydrates.
⦁ Snacks and Seeds: These are low-carbohydrate foods rich in fat, fiber and protein. Therefore, it is suitable for a ketogenic diet. Almonds, hazelnuts, walnuts, flax seeds, sesame seeds (tahini), pumpkin seeds are important foods for cardiovascular health, cancers and prevention of chronic neurological diseases.
⦁ Berries: In general, the amount of sugar in fruits is high. Fruits such as raspberries, blackberries, strawberries, and blueberries are high in fiber and relatively low in sugar. Antioxidant rates are also high.
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