All About the Ketogenic Diet

What do you know about the ketogenic diet, which I often apply to my clients and which is quite common these days? Let’s see together..

What is this ketogenic?

The ketogenic diet drastically reduces carbohydrate intake and replaces it with fat. This reduction in carbohydrates puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also converts fat into ketones in the liver, which creates an energy-providing fuel for the brain. In other words, while our primary energy source is carbohydrates, we turn it into fats. In addition, the ketogenic diet can cause large decreases in blood sugar and insulin levels. This, together with the effect of increasing ketones, creates various positive changes in our body.

In a well-planned ketogenic diet, fat burning begins between 3-7 days and ketone bodies are released from the disintegrating fat cells. This is where the name ketogenic comes from. These exposed bodies are excreted in the urine and a heavy odor similar to acetone appears in the urine. At the same time, although there is no hunger, bad breath and body odor, which we encounter more in diabetes patients, may also occur. Some people may experience hypoglycemia, weakness, drowsiness. After 5 or 6 days, constipation complaints can be seen. But after a while, fatigue and sleepiness pass and the body gets used to this balance.

There are certain foods on this diet that are restricted so that your body goes into ketoacidosis. So what are these foods or food groups?

  • Sugary foods: Soda, juice, smoothies, cake, ice cream, candy, etc.

  • Grains or starches: Wheat-based products, rice, pasta, cereal, etc.

  • Fruits: All fruits except small fruits such as strawberries.

  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.

  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.

  • Low-fat or diet products: These are highly processed and high in carbohydrates.

  • Certain condiments or sauces: These often contain sugar and unhealthy fats.

  • Milk and dairy products: Cow’s milk (high in carbohydrates)

  • Unhealthy fats: Processed vegetable oils, mayonnaise, etc.

  • Alcohol: Many alcoholic beverages can bring you out of ketosis because of their carbohydrate content.

  • Sugar-free diet foods: These are usually foods rich in sugar alcohols, which in some cases can affect ketone levels. Sugar alcohols will also unfortunately prevent you from going into ketosis.

Almost every food seems to be limited and I seem to hear the question of what to eat. It’s very simple, let’s take a look at the foods that will form our nutrition plan in the keto diet:

  • Meat: Red meat, steak, ham, chicken and turkey.

  • Oily fish: such as salmon, trout, tuna, and mackerel.

  • Eggs: Take care to consume pasture or omega-3-rich eggs.

  • Nuts and oil seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.

  • Almond milk, hazelnut milk, coconut milk

  • Healthy fats: Primarily, extra virgin olive oil, coconut oil, and avocado oil.

  • Avocado

  • Low-carb vegetables: Most green vegetables, cauliflower, white cabbage, radishes

  • Condiments: You can use salt, pepper, and a variety of healthy herbs and spices.

This type of diet is not suitable for those with high cholesterol and risk of cardiovascular disease due to its high fat content. For this reason, if you are suitable for a ketogenic diet after having your blood tests done with a nutritionist, you can start on your own.

I wish everyone healthy and happy days…

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