Recently, many diets that have become increasingly popular have emerged. One of these very common types of nutrition is the ketogenic diet. In the early days, it was applied only as a support in the treatment of certain diseases, and it was started to be applied with the aim of weakening over time. In general, the distribution of energy obtained with this diet according to foods differs from other diets. In the ketogenic diet, which is also called the keto diet, the carbohydrate value is low, the protein value is medium and the fat value is determined as high. In general, these diets appear as a program of prohibitions. So what is the keto diet? How is the ketogenic diet done?
What is the ketogenic diet?
The ketogenic diet is a diet that contains foods with very limited carbohydrate and protein values, and a large part of the diet consists of fats. In a normal and healthy diet, the body primarily uses carbohydrates to provide energy. In cases where carbohydrates are not enough, fats and proteins come into play. Since the carbohydrate and protein levels are at a very low level in the ketogenic diet, almost all of the energy needed by the body is met from fats. In this case, ketone bodies appear in the body because the body provides energy from sources other than carbohydrates. This is why these diets are called ketogenic.
How is the ketogenic diet done?
The ketogenic diet should be done under the supervision of a specialist dietitian and after necessary preliminary evaluations. Diet lists on the Internet are not suitable for everyone. Fat-based nutrition is at the forefront in the keto diet, and it is not a type of diet suitable for people with high blood fats. The first thing to do on behalf of the ketogenic diet is to reduce carbohydrate intake and increase fat consumption. There are many foods that are prohibited on such diets and recommended to be consumed. A ketogenic diet list can be created to control this.
What are ketogenic foods?
A ketogenic diet list includes products such as meat, fish, eggs, butter, nuts, and low-carb vegetables along with other healthy fats. The foods that we can call ketogenic are as follows:
- Spices: Salt, pepper, paprika, thyme, healthy herbs and seasonings.
- Low-carb vegetables: Tomatoes, onions, peppers etc. low-carb vegetables.
- Cereals and starches: Many wheat-based products include rice, pasta, cereal, etc.
- Meat types: White meat or red meat such as fish, turkey, chicken, or products such as ham, bacon, salami, sausages produced from them.
- Nuts: Nuts such as sunflower seeds or pumpkin seeds, walnuts, almonds and hazelnuts.
- Fruits: All fruits except fruits such as strawberries, mulberries, blackberries, which are consumed in small portions.
- Cheeses: Many types of unprocessed cheese such as feta cheese, cheddar cheese, goat cheese, cream cheese, mozzarella and tulum cheese.
- Oils: Extra virgin olive oil is preferred first, but creams without added fats such as butter and sugar-free creams.
- Eggs
Ketogenic diet list recommendation
Although diet lists differ for everyone, they should be prepared individually under the supervision of an expert. The content of the diet list should also be created as a result of the evaluations made. Considering all these, a weekly sample ketogenic diet list is as follows:
Breakfast: 1 cup of coffee, 2 eggs, 15 olives, 3-4 tomatoes with 4 sprigs of dill
Snack: 4 walnuts with 1 cup of coffee
Dinner: 5 meatballs, 8 tablespoons of sautéed mushrooms, 1 mineral water
Breakfast: 1 cup of coffee, 2 eggs, 2 slices of bacon, 10 olives, 5 sprigs of parsley
Snack: 1 cup of coffee, 3 pieces of dark chocolate, 5 walnuts
Dinner: 300 gr grilled salmon, 1 bowl of salad, 1 mineral water
Breakfast: 1 egg, 2 slices of cheddar cheese, 1 slice of smoked turkey, 1 cucumber, half an avocado, 1 cup of coffee
Snack: 1 cup of coffee, 6 walnuts
Dinner: 300 g grilled fish, 6 tablespoons of sauteed spinach
Breakfast: 1 cup of coffee, 3 eggs, 10 olives, 2 walnuts
Snack: 1 cup of coffee, 10 hazelnuts
Dinner: 200 gr fish, green salad, 1 mineral water
Breakfast: 1 cup of coffee, 2 eggs, 5 almonds, 2 bacon slices
Snack: 1 cup of coffee, 2 pieces of dark chocolate, 6 almonds
Dinner: 200 grams of grilled chicken, 1 bowl of salad, 1 mineral water
Breakfast: 1 egg, 2 sliced cheddar cheese, half an avocado, 1 cup of coffee
Snack: 1 cup of coffee, 6 walnuts
Dinner: 10 tablespoons of sautéed mushrooms, 4 tablespoons of yogurt
Breakfast: 1 cup of coffee, 1 egg, half an avocado, 10 olives, 50 grams of cheese
Snack: 1 cup of coffee, 10 hazelnuts
Dinner: 6 grilled meatballs, plenty of green salad, 1 mineral water
Can you drink coffee on the ketogenic diet?
Coffee is preferred by many people in daily life and diets. In the ketogenic diet, coffee can be consumed as long as it is not sugary and creamy.