Ketogenict It is one of the most talked about diets of recent days and even years. In fact, the ketogenic diet is more of a diet rather than a regimen list. We are taking the ketogenic diet, which is said to burn fat faster and lose more weight without hunger, into our close-up. Does the ketogenic diet really work? How about nutrition according to the sample ketogenic diet list? We can guess all the questions that cross your mind, don’t worry!
What is the ketogenic diet?
Your ketogenic diet Its main purpose is to reduce carbohydrate intake. When carbohydrate intake decreases, a metabolic formation called ketosis occurs in the body. The ketosis state in the body is much more efficient to make energy. In other words, the body starts to get its energy needs from fat rather than carbohydrates. For this reason, the ketogenic diet is said to burn more fat than other diets.
Ketogenic diet list mostly carbohydrates and proteins are avoided. Instead, rich oil consumption is preferred. Grain foods are completely banned in ketogenic diets. In case of need, carbohydrates can be taken from oatmeal for snacks.
How to prepare a ketogenic diet list?
Ketogenic diet In planning, you should definitely consult a dietician. A ketogenic diet list should be prepared according to the fat ratio of your body.
Ketogenic diet lists are usually designed according to the fat / protein ratio. Example on the common ketogenic diet list 75% fatby 20 percent protein and percentage 5 at the rate of carbohydrate takes place. Since the ketogenic diet program is a fat-based diet, the amount of carbohydrate you will take per day should not exceed 20 grams. Protein consumption should also be limited in the ketogenic diet. Excessive protein intake in the body turns into glucose over time. To prevent this, daily protein intake should not exceed 25% of calorie consumption.
Carbohydrate-containing vegetables: Vegetables with low carbohydrate and low starch content should be consumed in the ketogenic diet. For example, tomatoes, peppers, raw spinach, zucchini and onions.
Fish varieties: Fish meat rich in omega-3 can be eaten. Such as salmon, anchovies, trout, mussels, octopus, squid.
Cheese: Cheese with high fat content can be consumed. Like full-fat cheddar, ezine cheese.
Meat and chicken products: You should consume organic and naturally fed animal meats. Organic eggs are important for the ketogenic diet. You should definitely consume an egg a day (both the white and the yolk).
Oils: Coconut oil, olive oil, butter, avocado oil are on the must-have list for ketojonic diet.
Other foods: You can consume cream, Greek yogurt, nuts, pumpkin seeds, walnuts and oatmeal.
Ketogenic diet You should stay away from foods that are high in carbohydrates. Bread, potatoes, rice and pasta are on the ketogenic prohibition list.
Other foods you should avoid on the ketogenic diet are as follows:
- Beans, peas, lentils, and peanuts
- Low-fat milk and dairy products
- Snacks (chips, crackers, biscuits, wafers)
- Sugary fruits (such as peaches, cherries, grapes)
- Packaged foods with added sugar (such as fruit soda, fruit juice, acidic foods and fast food)