Although it is seen as a medical nutrition therapy for some nervous system diseases such as autism and epilepsy; Today, there are studies showing that it is also effective in the treatment of metabolic diseases such as cancer, type 2 diabetes and obesity.
Physiologically, the body initially prefers to use the carbohydrate mechanism for energy, and therefore glycogen stores and glucose molecules come into play. In the ketogenic diet, the body uses ketones as its primary energy source due to carbohydrate deprivation. Ketosis is a metabolic state in which fats are used in the body, that is, the body converts its fat stores into energy and releases ketones in the process. In this way, the body enters a different metabolic process called “Ketosis”, in which fats are used for energy.
In a classical ketogenic diet, 75% of the total energy intake consists of fats, 20% proteins and 5% carbohydrates. Small flexibility can be made in these rates according to the individual.
Side Effects of Ketosis;
Some symptoms can be seen in the body entering ketosis. The most prominent of these symptoms are; fatigue, weakness, dizziness, acetone odor in the mouth and constipation. However, if there is sufficient water and vegetable consumption, these side effects may not be seen. Consuming a low amount of carbohydrates will also reduce water retention in the body, so it is very important to consume enough water to maintain electrolyte balance. Adequate vegetable consumption is very important for the body to take the necessary vitamins and minerals and for the healthy sustainability of nutrition.
When Is Ketosis Entered?
Although this process varies from person to person and to the distribution rates of macronutrients (carbohydrate, protein, fat), the body usually enters ketosis within 3-5 days.
Possible Positive Effects of Ketogenic Diet;
• It causes a decrease in body weight and fat loss.
• It can be effective in the treatment of some diseases.
• It may cause prolongation of hunger times.
Possible Negative Effects of Ketogenic Diet;
• There are studies about it may cause intestinal permeability.
• If individuals with Type 1 Diabetes cannot control insulin and blood sugar, the individual may enter ketoacidosis and have a fatal risk.
• There are studies showing that athletes cannot reach optimal performance because they shorten their fatigue time during training/competition.
Misconceptions about Ketogenic Nutrition;
It is not correct to see the ketogenic diet as a high protein diet. The amount of protein taken in the ketogenic diet is as much as recommended in a healthy and balanced diet. Consuming too much will prevent the body from entering ketosis.
Excessive consumption of high-sugar fruits and dairy products in this feeding process is not correct due to the sugar they contain, but consuming them in small amounts, not exceeding the rates, will not create a problem.
Foods That Can Be Consumed Frequently in Ketogenic Diet;
- Nuts (Walnuts, Almonds, Hazelnuts, Cashews, Pumpkin Seeds, Sunflower Seeds, Peanuts)
- Sugar Free Peanut Butter, Sugar Free Hazelnut Butter, Sugar Free Almond Butter
- Flaxseed, Chia Seed, Sesame, Black Cumin
- Avocado
- coconut
- Tahini
- Black/ Green Olives, Olive Paste
- Egg
- Oily Fish (Salmon, Tuna, Mackerel)
- Fatty Red Meat (Ribbon, Brisket)
- Chicken Leg, Chicken Hip, Chicken Wing
- Full Fat Cheese (Cheddar Cheese, Labneh Cheese, Cream Cheese, Ezine Cheese, Cheddar Cheese)
- Coconut Oil, Olive Oil
- Cream, Butter
- Vegetables (Mushrooms, Zucchini, Spinach, Broccoli, Asparagus, Tomatoes, etc.)
Foods That Can Be Consumed Less Frequently in Ketogenic Diet;
- Lemon, Pomegranate, Berries (Raspberry, Blackberry, Strawberry, Blueberry etc.)
- Yogurt, Milk
- Peas, Carrots
Foods That Should Not Be Consumed in a Ketogenic Diet;
- Cereals (Oats, Bulgur, Wheat, Rice, Noodles, Noodles, Semolina, Pasta, Quinoa)
- Bread, Bagel, Pastry, Breadcrumbs etc. Bakery products
- Legumes (Chickpeas, Dried Beans, Black Beans, Kidney Beans, Red/Green Lentils, Dried Chickpeas)
- Breakfast Cereals
- Candies and Sugary Foods (White Sugar, Brown Sugar, Honey, Molasses, Dessert, Ice Cream)
- Sugary and Acidic Drinks
- Potatoes
- Banana
- Alcoholic Beverages (Beer, Cocktails, etc.)
- Ready Meal Sauces
- Ready Packaged Products
In line with this information, ketogenic nutrition can be recommended to get results in a short time, with the help of a nutritionist, taking into account the health status of the individual, paying attention to the consumption of sufficient water and vegetables and the preference of healthy fat sources. In studies on ketogenic nutrition in athletes, although no definite conclusion can be reached, it is not recommended too much due to negative effects on their performance.
exp. dit. Merve Aydemir
