What is the Ketogenic Diet and How to Follow It?

Ketogenic Diet

We have prepared an article about the Ketogenic Diet, one of the most popular diet types that has made a name for itself recently. What is the Ketogenic Diet, how to do the Ketogenic Diet? Which foods can be consumed on the Ketogenic Diet and which cannot be consumed? Let's take a look together...

What is the Ketogenic Diet?

Temelde epilepsi hastalarının tedavisinde kullanılan bir beslenme şekli olarak ortaya çıkan ketojenik diyet, karbonhidrat kaynaklarının sınırlandırıldığı, diyet içeriğinin büyük bir kısmının sağlıklı yağlardan oluştuğu bir diyet türü olarak tanımlanabilir. Ketojenik diyette enerjinin %75’i sağlıklı yağlardan, %20’si proteinlerden ve %5’i ise karbonhidratlardan gelmektedir. Vücudun en temel enerji kaynağı olan karbonhidrat alımının azaltılmasıyla birlikte vücut ketosis adı verilen metabolik duruma geçmiş olur. Ketozis durumunda ise vücut enerji kaynağı olarak yağları yakmaya başlar.

Which foods can be consumed on a ketogenic diet?

"What can I eat on a ketogenic diet?" Contrary to popular belief, it is possible to prepare quite diverse dishes. At this point, you are very lucky if you are good with seafood. You can make your diet sustainable by preparing great plates with animal-based proteins, healthy fats and vegetables low in carbohydrates. Foods you can consume on the Ketogenic Diet:

• Fatty fish species: salmon, trout, mackerel, sea bass
• Red meat
• Egg
• Cheese varieties
• Low-carbohydrate vegetables
• Red berries: blueberries, raspberries, blackberries
• Healthy fats: avocado, olive oil

Which foods should not be consumed on a ketogenic diet?

• Foods and drinks containing refined sugar
• Legumes
• Animal milk
• Potato
• Carrot
• Pomegranate syrup
• Tomato
• Onion
• Lemon
• All processed foods

How Many Days Does the Ketogenic Diet Work?

Although it varies from person to person, the body will start burning fat within 3 to 7 days. In this direction, it is possible to get a noticeable result from the first week on the ketogenic diet.

What are the Benefits of the Ketogenic Diet?

• It aims to get fast and effective results during the diet by enabling the body fat to be used as energy.
• Reduces fluctuations in blood sugar.
• There are studies showing that it slows the progression of health problems such as Alzheimer's, diabetes and cancer.
• Reduces the incidence of seizures in epilepsy.

What are the Side Effects of the Ketogenic Diet?

Although the ketogenic diet is very effective in fat burning, it is not a diet that can be applied for a long time. Since it is a diet containing high fat and protein, it carries a risk for heart and kidney health in the long term. Likewise, not consuming milk and fruit group causes vitamin and mineral deficiency. In addition to these, some side effects observed:

• Feeling of weakness and burnout
• Insomnia
• Headache
• Bad breath
• Nausea
• Dizziness
• Vomiting

Ketogenic Diet List Example:

Every day, we start the day by drinking 2 glasses of lemon water upon waking up.

Morning:

• 2 hard-boiled eggs (1 teaspoon of black cumin and spices
• Quarter avocado (50 g)
• 6 olives
• 1 cucumber
• 1 green pepper
• Unlimited green leafy vegetables such as parsley and arugula

Noon:

• Pan/oven/grilled 100 g (raw) chicken or turkey thighs + 200 g of free range vegetables sauteed with 1 tbsp olive oil.

Snack

• 10 raw cashews
• 1 small banana
• You can consume 2 cups of filter coffee (we accelerate fat burning by adding half a teaspoon of coconut oil).

Evening:

• 4-5 grilled meatballs
• 1 bowl of salad with seasonal greens

KETOGENIC DINNER RECIPE:

Grilled Salmon with Avocado Sauce

Ingredients:

• 120 g grilled salmon
• For marinade; Black pepper, rosemary, laurel, olive oil, 1 clove of crushed garlic
• For avocado sauce; Half (50gr) ripe avocado mashed with a fork
• 1 tablespoon lemon juice
• 1 clove of crushed garlic
• 1 teaspoon olive oil
• 1 tablespoon of pounded walnuts
• Salt
• Black Pepper

Preparation:

Combine the salmon and marinade ingredients in a bowl, then cover and refrigerate for 2 hours. Mix all the ingredients for the avocado sauce in a bowl and mash with a fork. Put the salmon in the oven, you can also grill it if you prefer. Spread the avocado sauce on the serving plate and place the salmon on it. Bon appetit!