The essence of the ketogenic diet is to significantly reduce carbohydrates and increase fat and protein consumption. The main purpose is to increase the amount of fat and protein with foods such as fish, butter, olive oil, meat and similar foods instead of foods containing carbohydrates such as bread, rice and pasta.
The word ketogenic derives from the word ketosis. Ketosis is a word meaning that the body burns fat to get energy in the low-carb state.
Low-carbohydrate diet lowers the glucose level in the blood and, accordingly, insulin. The body burns fat because it cannot get enough glucose and carbohydrates. When the body starts to burn fat for energy, things called "ketones" emerge and start to weaken.
What Are the Benefits of the Ketogenic Diet?
Low-carbohydrate diets have a significant impact on blood pressure. Ketogenic diet and low carbohydrate diet relax your stomach. It balances your blood pressure, reduces your acne problems, heartburn, migraine attacks and sweet craving. It is good for the syndrome called "polycystic ovary" syndrome. It can even be used in the treatment of brain cancer. It is also one of the methods used in the treatment of diseases which are common and difficult to treat such as Alzheimer's, Parkinson's and cancer.
What can be consumed on a keto diet?
The most important condition for reaching ketosis is to stop carbohydrate consumption. While taking less than 50 grams of net carbohydrates per day is enough to enter ketosis, the ideal unit is 20 grams. However, it is recommended to remember that the less carbohydrates you eat, the more effective your diet will be.
What can be consumed on a ketogenic diet?
There is no harm in consuming healthy oils such as butter, olive oil, nuts, milk and dairy products, meat varieties, avocados and eggs.
What Cannot Be Consumed on a Ketogenic Diet?
What you should not eat on ketogenic diets are foods rich in starch and sugar. These foods can be listed as foods such as bread, pasta, rice, potatoes. The main reason why these foods are not consumed is that they are rich in carbohydrates.
While the basic rules of low-carbohydrate diets apply in the ketogenic diet, your diet should be rich in fat, not protein. Because, in this diet, you should regulate your body's energy resources to be less than 10% carbohydrates (even maximum 5% if possible), 15-25% protein (maximum 20% if possible) and 70% (even 75%) fat.
What Foods Are Prohibited on a Ketogenic Diet?
Foods with high carbohydrates such as bread, pasta, rice, fruits (at most one), root vegetables, foods containing hidden sugar such as corn syrup, glucose syrup, fruit juice, honey and molasses should not be consumed.
What to Drink on a Ketogenic Diet?
Drinking water in the ketogenic diet has a great importance as it is in every diet and in normal life. However, while applying this diet, tea and coffee can also be drunk provided that it is sugar free. You can even put very little amount of milk or cream into your tea or coffee.