Ketogenic Diet: The Beginner's Guide to Keto
At the beginning of each year, we set ourselves new goals and prepare to-do lists. Undoubtedly, diets are often at the top. Then we look for the effective diet types in order to achieve the desired shape quickly. The “ketogenic diet” that stands out in recent years is opening the doors of a new era. Here's what you need to know about the rising trend of the new year.
Ketogenic diet, also known as "keto", is a type of diet with low fat intake and high fat consumption. One of the key goals in the ketogenic diet is to restrict carbohydrate intake, thereby enabling the body to break down fats for energy. With a low-carb diet, the body is put into ketosis mode. With the ketosis mode, the body starts burning the fat it stores. This paves the way for effective weight loss.
The foods to be included in the ketogenic diet may vary. It differs according to the ratio of fat, carbohydrate and protein content. It is necessary to avoid cereal and starchy foods in this nutrition routine. Because even a small amount of extra carbs can cause the body to get out of the ketosis mode. Eating high-fat and low-carb foods promotes the feeling of satiety, and therefore, the food intake of the body is reduced. You can think of it as 70% Fat, 25% Protein, 5% Carbohydrate. Daily carbohydrate amounts should not exceed 20 grams net.
The choice of foods is very important in a ketogenic diet. Here are the most effective foods for better ketogenic diet experience:
Balanced meat consumption
Unprocessed meats with low carbs are an ideal option for a ketogenic diet. Meat from grass-fed animals may be healthier. However, it is useful to remind you of an important point here: The ketogenic diet is a high-fat diet. Therefore, protein intake should not be kept high. Otherwise, it may be difficult for the body to switch to ketosis mode.
Salmon and fatty fish are a great option for a ketogenic diet. If you hesitate to consume mercury or other toxins, you can try smaller fish such as sardines and mackerel. If you can find naturally caught fish, you can get a better result.
All kinds of egg are acceptable
One of the most preferred foods in ketogenic diets is egg. You can consume the egg as you wish. Boiled, fried in butter or scrambled eggs... The choice is yours. If you can, be sure to consume organic eggs.
Embrace natural oil and sauces
The oil you will obtain from natural sources such as meat, egg and fish will be very useful. But don't be afraid of adding olive oil to salads and vegetables. You can also use high-fat sauces.
Do not give up vegetables
Vegetables play an important role in the ketogenic diet. You can fry vegetables in butter or pour a lot of olive oil into your salad. So vegetables create a space for you to use oils. In addition to its functionality, vegetables also add color, variety and flavor to the diet. You can use vegetables such as cauliflower, cabbage, avocado, broccoli and zucchini in your ketogenic diet. Vegetables replace starches. For this reason, many people start to consume more vegetables after starting the ketogenic diet.
One of the important steps of the ketogenic diet is snacks. For this reason, an intermediate meal is generally preferred in addition to the three main meals. Some oatmeal can be consumed in these snacks considering the risk reducing feature. As a result, low-carb foods such as meat, fish, eggs, vegetables, and natural oils such as butter or olive oil are very important in the ketogenic diet. As a basic start, it is necessary to stick to foods containing less than 5 percent carbohydrates.
You should not forget to consume plenty of water and exercise.
Who should not follow a ketogenic diet?
Diabetes patients, blood pressure patients and nursing mothers should not follow this diet.
Finally, it is worth remembering that the ketogenic diet is not suitable for everyone and has a very delicate balance. For this reason, it should always be applied under the control of a doctor or dietitian.