The ketogenic diet (keto) is a low-carbohydrate, high-fat diet with many benefits to health. We have prepared a comprehensive ketogenic diet guide with all the information you may need for ketone and ketogenic nutrition.
What is Ketogenic Diet?
The ketogenic diet also called a keto diet, is a low-carbohydrate, high-fat diet that shares many similarities with the Atkins diet and low carbohydrate diets. It aims to significantly reduce carbohydrate intake and replace it with oil. A reduction in carbohydrate puts your body into a metabolic state called ketosis.
When this happens, your body starts burning only fat to achieve energy very effectively. At the same time, your liver converts fats into ketones. Ketones provide energy to your brain. Ketogenic diets can cause large reductions in blood sugar and insulin levels. With the increase of ketones, these two developments are very useful for your health.
What is Ketone?
Ketone is organic chemicals with different properties produced in the liver. They occur as a result of different interactions in the body. Ketones that occur during the ketogenic diet can cause your breath to smell like acetone. You can also check the amount of ketone gauge from the pharmacy to measure how much ketone is in your body.
What are the Characteristics of Ketogenic Nutrition?
It is a healthy diet that consumes protein and fat-rich ketogenic foods such as fatty fish, olive oil, butter instead of foods such as pasta, rice, and bread. The term ketogenic is derived from the word ketosis. Ketosis is the name given to the state of providing energy by burning fat if the body cannot find carbohydrate to produce energy. The above-mentioned ketones appear in your body.
How Is Ketogenic Diet?
In this diet where specific nutrition lists are followed, there are foods that should be eaten and not eaten. During the diet should be consumed plenty of water to remove the fat from the body easily. What's on a ketogenic diet?
On your diet you should prefer the following ketogenic foods;
Meat: red meat, steak, ham, sausage, bacon, chicken and turkey.
Oily fish: Salmon, trout, tuna, and mackerel.
Eggs: omega 3 store eggs.
Butter and cream: organic cow, goat, sheep butter
Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
Nuts and nuts: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds and so on.
Healthy fats: First of all extra virgin olive oil, coconut oil, and avocado oil.
Avocado : All avocados or freshly made guacamole sauce.
Low carbohydrate Vegetables: Most green vegetables, tomatoes, onions, peppers, etc.
Condiments: salt, pepper and use a variety of healthy herbs and spices.
What Should Not Be Eaten In The Ketogenic Diet
No high-carbohydrate food should take place in the ketogenic diet. These are as follows:
Sugary foods: Soda, juice, smoothie, cake, ice cream, sugar, etc.
Cereals or starches: Wheat-based products, rice, pasta, cereals, etc.
Fruit: All fruits, except small portions, such as strawberries.
Beans or legumes: Peas, red beans, lentils, chickpeas, etc.
Root vegetables and tubers: potatoes, sweet potatoes, carrots, etc.
Low fat or dietary products: These contain highly processed foods and are generally high in carbohydrates.
Some seasonings or sauces: These usually contain sugar and unhealthy fat.
Unhealthy oil: Processed vegetable oils, mayonnaise, etc.
Alcohol: Due to the carbohydrate content, many alcoholic beverages may disrupt your keto diet.
Dietary foods without sugar: In these, the amount of artificial sweeteners is too high, too many processed substances
How To Prepare The Ketogenic Diet List?
The individual ketogenic diet list should be prepared by a specialist dietitian. There are some points that should be considered in this diet list in general.
- You should replace high carbohydrate foods with extra vegetables.
- Egg-based dishes, roasted eggs or omelets are great options for this diet list.
- Low-carbohydrate burgers may also be listed. You can add extra avocado, cheese, bacon or eggs to your meals.
- Mexican restaurants can enjoy any type of meat with extra cheese, guacamole, salsa, and sour cream sauce.
- For dessert, a mixed cheese plate or strawberry cream may be one of your choices.