The ketogenic diet, which is one of the nutrition styles that has become popular in recent years, was used only to support the treatment of some diseases, but now it has started to be applied for weight loss. The ketogenic diet can be defined as diets in which carbohydrate and protein sources are very limited and the majority of the diet content consists of fats.
The body in a normal diet; as the first priority to obtain energy
uses carbohydrates, fats and proteins when carbohydrates are insufficient.
Since the carbohydrate content is kept at a very low level in ketogenic diets,
The body meets almost all of the amount of energy it needs from fats. Ketone bodies are released when energy is obtained from non-carbohydrate sources in the body.
This is where ketogenic diets get their name. This diet aims to put the body in ketosis (fat burning) mode.
The main components of the ketogenic diet are butter, mayonnaise, vegetable oil, cheese, eggs, meat, fish, nuts. It is supported in terms of dietary fiber with vegetables with low carbohydrate content.
* Starchy vegetables and fruits can bring you out of ketosis because they are rich in fructose, so they are not preferred.
SHORT-TERM SIDE EFFECTS OF THE KETOGENIC DIET
- Constipation
- Reflux
- Tiredness
- hypoglycemia
- nutrient rejection
- Vomiting
LONG-TERM SIDE EFFECTS OF THE KETOGENIC DIET
- Decreased bone mineral density
- bone fractures
- Kidney stone
- Vitamin D deficiency
- body weight loss
- growth retardation
POSITIVE ASPECTS OF THE KETOGENIC DIET
- It positively affects neurological disorders.
- Improves metabolism after trauma.
- It inhibits tumor growth.
- It improves the energy reserves of the heart.
- It helps regulate heart functions.
- It reduces the need for glucose synthesis in the liver.
- It reduces the death of lung cells. It has a positive effect on respiratory failure.
WHAT DISEASES IS THE KETOGENIC DIET USED FOR?
A low-carb ketogenic diet reduces hunger and lowers food intake. The ketogenic diet is significantly beneficial in improving glycemic control, eliminating or reducing diabetic medications, increasing HDL (benign cholesterol).
Polycystic ovary syndrome (PCOS) is associated with obesity, hyperinsulinemia, insulin resistance, reproductive and metabolic effects. The ketogenic diet re-normalizes endocrine functions in these diseases. This type of dietary intervention and lifestyle management has beneficial effects in the treatment of PCOS patients affected by obesity and type 2 diabetes. It has also been shown to improve depressive symptoms, psychological disorders, and health-related quality of life in these patients.
The ketogenic diet appears to have a positive effect on many diseases. Since this diet, which is very suitable for weight loss and reduction of fatty tissue, may cause problems in the long term, it should be recommended to be applied for a short time if it is applied for weight loss. Although the side effects of this diet can be prevented by nutritional supplementation, many complications that cause dehydration, electrolyte disturbances and hypoglycemia in the long term affect clients badly. A ketogenic diet can be recommended, but the application time should be well calculated and blood and urine values should be measured frequently. The transition from the ketogenic diet to the standard diet should be gradual and well controlled.
WHAT ARE THE FOODS EATED IN THE KETOGENIC DIET?
- Meat: Red meats, Ham, Sausage, Chicken, Turkey
- Cheese: Natural unprocessed cheeses should be preferred. (Mozzarella, Cheddar Cheese
- etc )
- Nuts: Chia seeds, Almonds, Walnuts, Pumpkin seeds, etc.
- Low-Carb Vegetables: Tomatoes, onions, peppers, Avocado and most greens
- vegetables.
- Healthy Fats: Avocado oil, coconut oil, extra virgin olive oil, etc.
- Butter: Organic cow, goat, sheep butter
- Fish: Salmon, Mackerel, Tuna, Trout
- Spices: Salt, Pepper and Fresh natural herbs
- Egg: Natural egg
WHAT ARE THE FOODS IN A KETOGENIC DIET?
- Foods containing sugar
- Bread, rice, pasta, potatoes
- Fruits
- legumes
- Foods containing carbohydrates such as oats, chia, diet biscuits, chickpeas, etc.
KETOGENIC DIET SAMPLE DIET LISTS
1st Day Sample Menu
Breakfast: Cucumber, unlimited greens, 8-10 green-black olives, 1 slice of feta cheese, 1 egg, 2-3 walnuts
Lunch: 100-150 gr fish/chicken meat, green salad as much as desired (3 lemons in a salad
and 3 tablespoons of olive oil)
Dinner: 100-150 g grilled turkey or chicken, unlimited green salad with 2 tablespoons of olive oil added
2nd Day Sample Menu
Breakfast: 1 avocado or 5 walnuts, 3 tablespoons of curd cheese, 2 tablespoons
green salad with olive oil added (salad can be consumed unlimited), 2 egg whites
Lunch: 150-200 g lamb chops, salad
Dinner: 150-200 g of boiled turkey, green salad (2 tablespoons of olives in a salad)
oil must be added)
Search: 1 handful of hazelnuts
3.Day Sample Menu
Breakfast: 1 boiled egg, 1 avocado or 5 walnuts, 2 teaspoons of peanuts
paste
Lunch: 150-200 gr doner without lavash, unlimited green salad (1-1.5 meals in a salad)
spoon of olive oil should be added)
Dinner: 150-200 gr grilled fish, green salad with olive oil, unlimited
Snack: 3 tablespoons of unsweetened peanut butter
