We were all wrapped up in a hurry to lose weight when summer approached, weren’t we? Unfortunately, we came again, “how do I wear that Bikinis in the summer?”I don’t know.” Before starting the diet, listen to us and find out what is a ketogenic diet and what is a low-fat and protein diet.
What is that?
The basis of the ketogenic diet is a system based on restricting carbohydrates significantly and increasing the consumption of fat and protein. Instead of foods containing carbohydrates such as bread, rice, pasta, fish, butter, olive oil, meat, etc. the main goal is to increase the amount of fat and protein in foods.
So the body has to burn fat to provide energy.
The word comes from the word Ketojenik of ketosis. Ketosis means burning fat to get the body’s energy in case of low carbohydrate. This is because the body does not produce enough insulin, and the body does not produce enough insulin. When the body begins to burn fat for energy, objects called ketones appear. The emergence of ketones indicates that the body is in the process of ketosis. This is exactly what we want!
The benefits of Ketogenic diet:
Did you know that low-carb diets normalize blood pressure to support less acne and control migraines?
Ketogenic diets and low carbohydrate diets relax your stomach, balance blood pressure, reduce acne problem, reduce stomach burn, reduce migraine attacks, reduce sweet crisis, good for polycystic ovarian syndrome, brain cancer treatment can be used. In addition, Alzheimer’s, Parkinson’s and cancer, such as common and difficult to treat diseases are used in the treatment.
What should be eaten while doing ketogenic diet?
The following table shows the foods you can eat while you are eating ketogenic. The figures in the table show the net amount of carbohydrates in 100 grams.
The most important condition of achieving ketosis is to stop the consumption of carbohydrates. The ideal figure is 20 grams. The less carbohydrates you get, the more effective your diet will be.
Do not eat these:
Foods rich in starch and sugar, and starchy foods (such as bread, pasta, rice, or potatoes). Because these foods are rich in carbohydrates.
The figures in the table show the amount of net (digestible) carbohydrates in 100 grams.
When you look at the table, you should avoid sugary foods as well as starchy foods such as bread, pasta, rice and potatoes. In ketogenic diets, while the basic rules of low-carb diets are valid, your diet should be rich in fat rather than protein. Your diet, your body’s energy sources under 10% carbohydrates (the less, the better), 15-25% protein (the less, the better) and 70% of the amount of fat you can adjust.
What should we drink?
So what should he drink in ketogenic diets? Water is a great option, and coffee and tea are a great option. Of course, the ideal thing is that your drinks are sugar free. You can consume tea and coffee with a small amount of milk or cream; you can also drink a glass of wine from time to time.
Foods that you can consume:
Butter, healthy oils such as olive oil, nuts, dairy products, meats, avocados, and eggs.
Foods that you cannot consume:
Foods high in carbohydrates such as bread, pasta, rice, fruits (you can consume only a small amount once a day), root vegetables, fruit juice, honey, molasses, etc.containing hidden sugar, such as corn syrup, glucose syrup, and so on. food.
There are very important details that seem to be small when you apply the diet. If you do not pay attention to these results from your diet may not be as you expect.
– Eat fat. You cut the carbs, but do not exercise your hand cowardly in oil. Increase the consumption of fat so that the body can provide energy. Of course, by oil, we mean benefits of oils. Olive oil, canola oil, hazelnut oil, vegetable oils such as useful oils.
– Cook vegetables in steaming or oil your food. Don’t fry it. Frying is not a good diet.
– Drink plenty of water. Not only on the diet, always pay attention to this.
– Take a controlled protein. Don’t think about the amount of protein, the amount of benefits. Choose foods such as oily, medium-protein tuna.
– Diabetes and high blood pressure patients should follow this diet under expert supervision.
The most important note at the end of the article let us Repeat: if you want to apply ketogenic diet, always consult a specialist.