Karatay diet is a diet model prepared by Prof. Dr. Canan Karatay. The basis of the Karatay Diet aims to consume only 3 main meals and completely eliminate bread from our lives, instead of eating small and frequent meals.
Karatay What to Consume in Your Diet?
Consumption of meat, fish, eggs, dairy products, cheese, butter, legumes, fruits, vegetables, almonds, peanuts, walnuts, olives and pickles is allowed. p>
Must Haves in Karatay Diet
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Consumption of floury foods, bread, rice and potatoes is prohibited in this diet.
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It is recommended to consume walnuts, peanuts or almonds instead of bread.
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Meals should be cooked with extra virgin olive oil and butter.
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This diet model recommends eating a maximum of 3 meals a day.
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The day should be started with a high-protein and high-energy breakfast in the morning.
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Nothing should be consumed after 20.00 in the evening.
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Consumption of chips, cola, fruit juice, carbonated and alcoholic beverages is prohibited.
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Karatay diet recommends walking for 60 minutes every day.
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It recommends consuming 2 liters of water daily.
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Meals should be cooked at low temperature. It should be cooked for a long time.
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You can drink unsweetened tea and lemon water between meals.
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Pickles with plenty of vinegar and less salt can be consumed.
KARATAY DIET SAMPLE MENU
Breakfast:Unsweetened tea, milk + 1 boiled yurta / 2 egg omelette + 2 slices of white cheese + 10 olives (with olive oil, thyme) + 1 cup of walnuts or hazelnuts
Lunch:If hunger is not felt, 1 portion of fruit + 1 handful of almonds /if hungry Vegetable dish with olive oil+yoghurt+salad
Evening:Grilled chicken/fish/meat+ayran+salad
EVALUATION OF KARATAY DIET
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Since the Karatay diet is applied in the long term, it may lead to vitamin and mineral deficiencies.
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Especially The complete prohibition of bread in this diet model may lead to vitamin B deficiencies found in grains. This may lead to problems such as fatigue, weakness and dizziness in the individual. At the same time, the bread group Banning noodles may also lead to deficiencies in fiber intake. In this case, it may lead to constipation problems.
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In this diet model, it is not correct to recommend consuming nuts instead of bread. While bread is in the carbohydrate group, nuts contain fat. In the Karatay diet, the consumption of butter, fatty red meat and olive oil is allowed. Excessive consumption of these can cause cholesterol and cardiovascular problems.
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The Karatay diet overly limits fruits and sees them as sugar, which may lead to insufficient fiber intake and mineral and vitamin deficiencies. This may lead to hair loss, broken nails and weaknesses in the immune system. .Therefore, it is recommended to consume fruit in limited portions.
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Not recommending snacks in this diet model may lead to hunger crises. On the contrary, having a snack will prevent your blood sugar from falling suddenly and eat a small amount at the next meal. It leads to food consumption.
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Another aspect is the daily high protein consumption. This may lead to constipation problems. In the long term, a high protein diet may lead to kidney disorders and gout.
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Positive aspects of the Karatay diet can be considered as recommending physical activity every day, regular water consumption, banning cola, chips, carbonated drinks and alcoholic beverages, removing sugar and banning food consumption after 20.00. .
CONCLUSION
The nutrition plan to be implemented should be specific to the individual and applicable in the long term. Diet models that prohibit a certain food should be avoided. It is difficult for individuals to implement it throughout their lives. Therefore, the nutrition plan should be prepared individually with the help of an expert. Remember, this should not be a process, but a plan that you will implement throughout your life.
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