Ketogenic
diet is a nutrition plan that has been applied by many people recently. It is a
nutrition program developed for weight loss by taking low carbohydrates.
What is the Ketogenic Diet?
Ketogenic
diet is based on low carbohydrate consumption. The aim of this diet is to
create a nutritional routine by consuming low carbohydrates and high amounts of
fat. The idea here is to burn body fat. Glucose is first converted into energy
in the human body.
When high
carbohydrates are consumed, the body continues to burn glucose. However, when
low carbohydrates are consumed, fat burning will occur because there is not
enough glucose in the body. In this way, it is to provide weight loss by
burning the fat in the body.
It should
also be noted that the dietary plan varies from person to person. This type of
diet may not be suitable for everyone. Before starting the ketogenic diet,
consulting a specialist and following the diet under supervision of an expert
prevents risks that may occur in terms of health. You can follow the ketogenic
diet by consulting your doctor or dietician.
What to Eat during a Ketogenic Diet?
The purpose
of ketogenic diet is to consume foods containing fat and protein. These foods
include the following foods. Meat, fish, eggs, butter, cheese, hazelnuts,
peanuts, walnuts, avocados, coconut oil, almonds, seafood, olives, peppers,
cucumbers, vegetables with low carbohydrate levels, spices to support fat
burning and onions.
Which Foods to Avoid during Ketogenic Diet?
High-carbohydrate
foods are at the top of the list of products that should not be included in the
ketogenic diet list. Fast food, bakery products, rice, pasta, lentils, corn,
potatoes, pastries, fatty fries, pastries are among the foods that should not
be included in this diet. In the ketogenic diet, it is necessary to avoid
fruits containing grains, starch and carbohydrates. Also, fries should be
avoided on this diet. You can diet by consuming healthy and high-quality fats.
Avocados and blackberries are suitable for the diet, provided that they are
consumed in a controlled manner.
Weekly Ketogenic Diet Example
Monday
Breakfast:
Omelet cooked in butter, avocado, feta cheese and lots of greens
Snack: 10
unsalted peanuts
Lunch:
Chicken salad with olive oil, 1 bowl of yoghurt
Dinner: 1
portion of vegetable meal, salad made of greens, 1 bowl of yoghurt
Snack at
night: 1 fruit
Tuesday
Breakfast:
Mushroom omelet with tomato, basil and olive oil
Lunch: 150
gr. chicken sauté, green leaf salad
Dinner:
Salmon cooked in butter, green leaf salad
Wednesday
Breakfast:
1 avocado, 2 slices of fatty feta cheese, 5 walnuts, greens
Lunch: 200
gr. Lamb chops, 1 handful of red berries
Dinner:
Meatballs, cheddar cheese and vegetables
Thursday
Breakfast:
Green peppers, onions and spicy omelet
Lunch:
100-150 grams of chicken, green salad (with lemon and olive oil added)
Dinner: 1
can of canned tuna, green leafy vegetables, olive oil and lemon
Friday
Breakfast:
Peanut butter, unsweetened yogurt and cocoa powder
Lunch: Beef
fileto in coconut oil, boiled vegetables
Dinner:
Vegetable meal, green salad and 1 bowl of yoghurt.
Saturday
Breakfast:
Cheese omelette, 1-2 slices of cheese and olives
Lunch:
100-150 grams of fish and lots of green salad
Dinner:
Meat and salad cooked in coconut oil.
Sunday
Breakfast:
Fried eggs with bacon and mushrooms, lots of greens
Lunch:
Burger (with cheese and greens)
Evening: 200 gr. Green salad with steak and eggs
