Dietitian Tuğçe Sert gave information about the subject. The ketogenic diet, or keto diet for short, is a dietary pattern that was used in medicine almost 100 years ago to treat drug-resistant epilepsy in children. In the following times, it has been proven to have an effect on weight loss with its low carbohydrate content. Recently, the '2-week ketogenic diet' has gained immense popularity. Who Cannot Follow a Ketogenic Diet? What Are the Benefits of the Ketogenic Diet? How Much Carbohydrates Are Consumed in the Ketogenic Diet? What Can Be Consumed on the Ketogenic Diet? What should not be consumed in the ketogenic diet?
In the diet process, carbohydrate intake is limited and fat consumption is increased, so the body starts to use fats instead of carbohydrates as an energy source. This biochemical process is called 'ketosis'.
Who Cannot Follow a Ketogenic Diet?
- Diabetes patients dependent on insulin or sugar medication
- blood pressure patients
- Those with kidney and liver disease
- Pregnant and lactating
What Are the Benefits of the Ketogenic Diet?
It is stated in studies that it reduces the number and frequency of seizures in epileptic children. It also relieves the symptoms of Parkinson's disease. In the ketogenic diet, which is beneficial for healthy weight loss by reducing body fat, packaged and sugary ready-made foods are not consumed, so it makes a great contribution to the recovery of problems such as acne and acne.
How Much Carbohydrates Are Consumed in the Ketogenic Diet?
Although different types of ketogenic diets are applied, it is recommended that a person consume no more than 50 g of carbohydrates per day in order to enter ketosis. However, there are different types of ketogenic diets with different applications.
Standard Ketogenic Diet: 70% of the daily calorie intake of the person is met from fats, 20% from protein and 10% from carbohydrates.
Cyclic Ketogenic Diet: While the person consumes very low carbohydrates 5 days a week, he consumes carbohydrates in normal limits 2 days.
High Protein Ketogenic Diet: It is a diet model that meets 60% of daily energy needs from fat, 35% from protein and 5% from carbohydrates.
What Can Be Consumed on the Ketogenic Diet?
Cheese: Feta cheese, cheddar cheese, tongue cheese, goat cheese, cream cheese, tulum cheese.
egg
Milk: Vegetable milks (almond milk, coconut milk, soy milk)
Yoghurt: Strained yoghurt
Oily seeds: walnuts, almonds, hazelnuts, peanuts, sunflower seeds, pumpkin seeds
Meat group: Beef, lamb, turkey, chicken, fish, tuna, ham
Vegetables: Broccoli, cauliflower, spinach, zucchini, eggplant, tomatoes, onions, peppers, garlic, mushrooms, asparagus, green beans, lettuce, curly green onions, cucumbers, brussels sprouts, celery, radishes, white cabbage, artichokes.
Fruits: Avokado
What should not be consumed in the ketogenic diet?
Cereals: Bulgur, pasta, rice, wheat starch, corn starch
legumes: Lentils, chickpeas, beans, kidney beans
Vegetables: Sweet Potatoes, Potatoes, Peas, Carrots
Fruits: All fruit except avocado
Sugary Drinks: fruit soda, fruit juices, sweetened tea, sweetened coffee, cola
Sauces: Ketchup, mayonnaise, barbecue sauce, mustard, etc.
Sugar Free Diet Foods: sugar-free gum, sugar-free cola, diabetic jams, etc. (prevents ketosis as they are added sweeteners)
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