Diet

Tips to Know About the Ketogenic Diet

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The ketogenic diet (keto diet) is a diet model that includes a low-carb, high-fat diet. It reduces the consumption of carbohydrates and instead includes foods with a higher amount of fat. When we eat this way, our metabolic state enters ketosis, and our body starts to burn fat effectively. Burned fats turn into ketones in the liver, which provide the energy necessary for our brain to work.

The ketogenic diet causes a decrease in blood sugar and insulin levels. This is due to the increased number of ketones in our body.

Ketogenic Diet Models

There are many ketogenic diet models. Some of those;

Standard Ketogenic Diet

Very low carb, moderate protein, and high fat. 75% fat, 5% carbohydrates, and 20% protein.

Cyclical Ketogenic Diet

Diet 5 days a week and normal diet for two days.

Targeted Ketogenic Diet

Carbohydrate consumption is allowed when doing sports.

High Protein Ketogenic Diet: Similar to the standard Ketogenic diet model, only higher in protein. 60% fat, 5% carbohydrates, 35% protein.

Athletes and bodybuilders generally apply the Cyclical and Targeted Ketogenic Diet model. The most preferred diet model is the Standard Ketogenic Diet.

Effect of Helping Weight Loss

The ketogenic diet is a good diet model for losing weight and minimizing the risk factors of some diseases.

Increasing ketones in the body lower blood sugar and plays a major role in improving insulin sensitivity.

Ketogenic Diet in Individuals with Diabetes and Prediabetes?

Diabetes is characterized by an altered metabolism of high blood sugar and impaired insulin. On the other hand, the ketogenic diet helps reduce the body’s excess fat mass and thus reduces the complaints of type 2 DM (Diabetes Mellitus), prediabetes, and metabolic syndrome.

In one study, insulin resistance was improved by 75% in individuals on a ketogenic diet.

In another study, it was found that 7 of 21 people with type 2 DM no longer needed diabetes medications thanks to the ketogenic diet.

Another group on the ketogenic diet lost an average of 4.2 kg more than those who did not.

What are the Effects of the Ketogenic Diet Model on Other Diseases?

The Ketogenic Diet is a dietary model used to treat neurological diseases. Especially in epilepsy.

  • Heart diseases — Reduces body fat, increases HDL cholesterol, and regulates blood pressure and blood sugar.
  • Alzheimer’s — This slows down the process by reducing symptoms.
  • Epilepsy — It reduces epileptic attacks in children, and the ketogenic diet is the only nutrition method for this disease.
  • Parkinson’s — Relieves symptoms.
  • Acne Problem — It lowers the insulin level. Since sugar intake and consumption of processed products are not found in this model, there are no symptoms.

What should we pay attention to eating? Which Foods Should We Add to Our Diet?

  • Meat products: red meat, turkey, chicken, etc.
  • Oily fish: salmon, tuna
  • Egg
  • Avocado
  • Healthy fats: olive oil, coconut oil, avocado oil, etc.
  • Nuts and seeds: almonds, walnuts, flax seeds, chia seeds, pumpkin seeds
  • Low-carb vegetables: tomatoes, onions, peppers, etc.

What Should We Avoid Eating?

  • Sugary foods
  • Starchy foods
  • Fruits: Except berry-style fruits (blueberry, blackberry, etc.)
  • Root vegetables: potatoes, sweet potatoes, carrots.
  • Unhealthy fats: processed vegetable oils, mayonnaise…
  • Dry beans
  • Alcohol
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