The ketogenic diet is one of the methods that has received great attention and gained popularity in recent years. The most important characteristics of the ketogenic diet is that carbohydrates, proteins and fats go out of the standard nutrition routine. In this diet method, the amount of carbohydrates is kept to a minimum, while the fat and protein content is increased.
The ketogenic diet changes the amount of macronutrient consumption by going beyond the classical diets. In this way, ketogenic nutrition can be provided in accordance with the purpose of diet or healthy nutrition. In general, the content of the ketogenic diet and the program vary according to many factors.
It is not enough for the person to decide to switch to the ketogenic diet. After going through many tests and stages, a special ketogenic diet that is suitable for you is determined. For this reason, instead of starting the ketogenic diet on your own, it is useful to ask for an expert guidance.
Many people who want to eat healthily and lose weight prefer ketogenic diet. This diet, which increases the amount of ketosis in the body, becomes a routine program especially for some diseases. You may want to learn the details you need to pay attention to before starting the ketogenic diet, which forms the basis for you when resorting to a healthy system.
You can get healthy results by paying attention to the following steps during the ketogenic diet.
Foods to Avoid on the Ketogenic Diet
There are many details to consider in the ketogenic diet, which offers a different diet and amount for all. Especially when consuming certain foods, you should act in a controlled manner and not exceed the amount of calories allowed. Since carbohydrate intake is minimal, you need to be careful when consuming such foods. You can see the list of foods you should avoid during the ketogenic diet below.
Cereals — Wheat, maize, rice, oats and derivatives
Sugar — honey, maple syrup, molasses
Fruit — apple, banana, orange, melon, watermelon
Roots — potato, sweet potato
Foods to Eat on the Ketogenic Diet
The ketogenic diet program plays an active role in the treatment of many diseases and weight loss. Especially as its use for diet becomes more widespread, the false facts about ketogenic nutrition increase. Many people ignore the need to avoid certain foods during the ketogenic diet and continue to consume low amounts. Because the goal of the ketogenic diet is to drastically change the diet, certain foods are allowed. You can find free food types from the list below.
High-fat dairy products - Cheddar, white cheese, cream, butter,
Nuts and seeds — walnuts, hazelnuts, sunflower seeds, cashews, macadamia,
Avocados and blackberries - those with a low glycemic index such as blueberries, blackberries, black mulberries, raspberries,
Sweeteners — low-carb sweeteners such as stevia, erythritol,
Meats — fish, steak, lamb, poultry, eggs
Leafy Green Vegetables — Spinach, kale, arugula, lettuce
Above-ground vegetables — broccoli, cauliflower,
Other oils — coconut oil, black seed oil.
How Long can I follow Ketogenic Diet?
Many people continue to follow the ketogenic diet until they reach their goal of losing weight. In general, since the ketogenic diet is a diet, you may not have seen that it creates big problems when practiced for a long time. However, it would be healthier to take a break from the ketogenic diet, as it is a difficult diet program to maintain.
The purpose is not the same, as there are many types of ketogenic diets. For this reason, the duration that you practice ketogenic diet may increase in important issues such as health. However, it would be more accurate to apply the ketogenic diet intermittently in targeted applications such as diet.