How to Lose Weight with Ketogenic Diet?
How to Lose Weight with Ketogenic Diet?

With the ketogenic diet, it is possible to lose weight without staying hungry! The ketogenic diet, which has been popular recently, allows you to burn fat and lose weight effectively without feeling hungry. Ketogenic diet is a diet program for fat and protein-based nutrition by consuming food with low carbohydrate content.

What is the Ketogenic Diet?

While the ketogenic diet has been used in the treatment of some special patients, it has become a type of diet used to lose weight today. The ketogenic diet consists of high fat, moderate protein and low carbohydrate. Human metabolism uses glucose as the main source of energy. Glucose is the building block of carbohydrates. Since glucose is the substance that is easily converted into energy in the body, the fat in the body cannot be burned.

Since low-carbohydrate foods and high-fat products are consumed in the ketogenic diet, the body will burn fat because it cannot find carbohydrates to convert it into energy. In this case, as the body fat is burned, the weight loss process will occur.

In this diet type of diet, foods such as grains, legumes, sugar, milk and dairy products, fruits and some vegetables should not be consumed. Instead of these foods, foods such as fish, olive oil and butter can be consumed. Ketogenic diet helps to break insulin resistance. In addition, because it is a diet rich in protein and fat, it creates a feeling of satiety and the person following this diet does not feel hungry as in other diets.

What to Eat on a Ketogenic Diet?

Fats are very important nutrients for our body. However, if it is consumed incorrectly, problems may occur in our body. There are types of fat consumed in the ketogenic diet. Unhealthy fats should still be avoided in this diet.

Saturated Fats: You can consume saturated fats in the ketogenic diet program. Butter and coconut oil are in the saturated fat category.

Monosaturated Fats: You can include mono saturated fats in the ketogenic diet. Olive oil, avocado oil and hazelnut oil are of this type.

Trans Fats: You should not consume trans fats in this diet. These oils contain chemical substances. You should avoid consuming these oils that cause many diseases such as heart disease.

Proteins: Protein consumption is as important as fats in the ketogenic diet. You should pay attention to your protein intake in this process. Because protein will make you feel full and reduce your eating frequency. However, protein intake will speed up fat burning process in the body.

Foods that should be included in the ketogenic diet list are as follows: eggs, avocados, coconut oil, nuts and oil seeds, almonds, seafood, olives, meat and meat products, garlic, broccoli, onion, pepper, cucumber, celery, brussels sprouts, and briefly green leafy vegetables.

Which Foods to Avoid in Ketogenic Diet?

Carbohydrates are among the products that should not be included on your ketogenic diet list. Fast food, pastries, fatty fries and cookies should not be consumed in this diet while carbohydrates are consumed at a very low rate. In addition, you should also cut high-carb products that are known to be healthy. When following the ketogenic diet, you need to remove grains, starch, and fruits from your diet. Avocados and blackberries can be consumed as long as they are consumed in a controlled manner.

It should also be noted that it is important that the body is left dehydrated so that it can burn fat. For this, you should pay attention to your water consumption. In addition to these, exercising for at least 20-30 minutes a day will help fat burning. It will be beneficial to exercise with diet to accelerate your weight loss.