ketogenic diet 101

What is the Ketogenic Diet?

Ketogenic nutrition, which has attracted attention for years and increased its popularity today, can be summarized as completely removing carbohydrates from the nutrition plan or keeping their consumption at a minimum. In this diet, fats, which are the main macronutrients, constitute approximately 70% of all calories taken, and the remaining 30% is completed by approximately 20% protein and 5% carbohydrates.

When we look at the main purpose of the ketogenic diet, it is to switch the metabolism to a state of ketosis. What is this ketosis? The transition of metabolism to ketosis mode is achieved by changing the proportions of consumed foods. As I have just mentioned, in a diet with approximately 70%-20%-5% fat-protein-carbohydrate ratio, ketone bodies are released as a result of the digestion of foods, and the body starts to use fat and ketone bodies instead of glucose as an energy source. In this case, together with a sufficient and balanced calorie intake, it ensures that the excess fat in the body is burned and used as an energy source.

The main reason why the ketogenic diet is so preferred today is that it supports weight loss by burning excess fat in the body. In addition, the energy obtained from the right fat sources has a longer lifespan when compared to the energy obtained from the carbohydrate sources. Accordingly, ketogenic nutrition helps prolong the time of satiety by reducing insulin secretion. Individuals who eat ketogenic for a long time stated that they feel more energetic, vigorous and fit.

Who Can Apply?

Although the ketogenic diet seems very attractive thanks to the features we talked about above, the biochemistry of each individual is different. For this reason, considering the health status of the individual who will apply the diet, the ketogenic diet to be applied should be personally planned by a specialist dietitian.

Foods We Can and Cannot Consume in the Ketogenic Diet

First, let's look at the foods that we can consume on the ketogenic diet.

• Meat: Red meat, steak, ham, chicken and turkey.
• Oily fish: such as salmon, trout, tuna, and mackerel.
• Eggs: Take care to consume pasture or omega-3-rich eggs.
• Butter and cream
• Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella) (limited quantity)
• Nuts and oil seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
• Healthy fats: Extra virgin olive oil, coconut oil, avocado oil, avocado
• Low-carb vegetables: Most green vegetables (free), peppers, tomatoes, onions, etc. (limited quantity)
• Condiments: Salt, pepper, and various herbs and spices

The foods that we should not reduce or consume in the ketogenic diet are as follows.

• Sugary foods and drinks: Candy, ice cream, coconut candy, fruit soda, juice, smoothie, cake, ice cream, candy, etc.
• Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
• Fruit: All fruit except small fruit such as strawberries. (limited amount if desired)
• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Some condiments or sauces
• Unhealthy fats: Processed vegetable oils, mayonnaise, etc.
• Alcohol: Many alcoholic beverages will bring you out of ketosis due to their carbohydrate content.