The basis of the ketogenic diet is based on significantly limiting carbohydrates and increasing fat and protein consumption. Instead of foods containing carbohydrates such as bread, rice and pasta, we increased the amount of fat and protein with foods fish, butter, olive oil, meat, etc. Thus, the body is forced to burn fat to provide energy.
The word ketogenic comes from the word ketosis. And this means that in case of low carbohydrates the body will burn fat to obtain energy. So what does that mean? Low carbohydrate nutrition reduces blood glucose levels and therefore insulin. When the body does not get enough glucose and carbohydrates, this time it is leaning to fats. When the body begins to burn fat for energy, substances called “ketones” begin to appear. The appearance of ketones indicates that the body is in the process of ketosis. This is exactly the process we want!
How do you know you’re on ketosis? There are two easy methods; the first is your breath smells like acetone, but if you can’t figure it out you can buy urine ketone strips from pharmacies.
Benefits of a Ketogenic Diet
A ketogenic diet is not only used to lose weight, but also to reduce the effects of various diseases. When excess carbohydrates and sugars are taken into the body, inflammation increases and this inflammation disrupts the defence mechanisms of the cells and causes them to die. Disruption and death of these cells cause many diseases like epilepsy and diabetes.
It was first introduced in the early 1920s to reduce seizures of epilepsy and gained attention in the ’90s. And not just these two diseases. The effects of many diseases such as Alzheimer’s, Parkinson’s, heartburn and high blood pressure can be reduced by the application of the ketogenic diet.
However, as we have always said, do not go on with this diet without seeing a doctor. Each body has its own system and sensitivity. So it’s always better to get help from an expert.
You’re trying to teach your body to get it’s from the fat rather than the glucose and because of this drastic change you will definitely need an adaptation process. To go on with the ketogenic diet, you must first group foods that are okay and not okay. Let’s remind the basic things.
Foods you should choose: Healthy fats such as butter and olive oil, dried fruits, milk and dairy products, meat varieties, avocado and eggs.
Foods to avoid: High-carbohydrate foods such as bread, pasta, rice, fruits (you can consume a small amount of once a day), root vegetables, corn syrup, honey, molasses etc.
But Remember: What Should be Considered in Ketogenic Diet?
When going on with the diet, there are very important details that appear to be small. If you don’t pay attention to them, the result of your diet may not be what you expect.
- Eat oil. Increase oil consumption so that the body can supply energy. Of course, we mean good oils. Useful oils such as olive oil, canola oil, hazelnut oil and vegetable oils.
- Cook your vegetables on steam. Don’t fry them. Frying is not a type that is considered good in any diet.
- Drink plenty of water. Always pay attention to this, not just on your diet.
- Take your proteins with caution. Don’t always think the more the better.
- Patients with diabetes and high blood pressure need to practice this diet under the supervision of their specialists.
Let’s repeat the most important note at the end of the article: If you want to go on a ketogenic diet, consult a specialist.