The ketogenic diet has become one of the hottest trends of recent times, everyone has heard about it. So why is the ketogenic diet so popular and how is it different from other diets? We will explain it in detail in this article.
What is ketogenic diet?
The ketogenic diet is not a diet, but a change in lifestyle and way of eating. It helps you lose weight, reduce sugar cravings, prevent inflammation and improve energy levels.
Protecting yourself from inflammation, which is known to be one of the main causes of many autoimmune diseases, heart attacks and cancer, is actually quite easy with a balanced immune system. A balanced strong immune system does not come from expensive drugs and vitamins, but actually from the way we eat. The functioning of our systems is shaped by the foods we consume as fuel for our bodies. This is where ketogenic nutrition comes into play.
The starting point of ketogenic nutrition can actually be defined as a response that our body gives to low carbohydrate intake. Under normal circumstances, our body uses glucose as an energy source. The main source of glucose is carbohydrate. When carbohydrate intake is restricted, our body starts using fat as fuel. This stage is called ketosis. This is how the ketogenic nutrition principle works; Ketone bodies emerge when stored fat in the body is broken down, and our body uses these ketone bodies and fat to generate energy.
The ketogenic diet is basically a very low carbohydrate and high fat diet. When it comes to low carbohydrates, the common belief is that you will feel very hungry, but contrary to popular belief, carbohydrates cause hunger quickly because they increase and decrease insulin levels in the blood, while fats prolong satiety. provide.
Benefits of ketogenic diet
With ketogenic nutrition, cellular and hormonal improvements are observed as metabolic processes in the body change. This happens not only because carbohydrate intake is reduced, but also because healthy fats are added to your diet.
Provides better mental capacity and focus power.
It is good for cardiovascular health; It increases good cholesterol (HDL) and reduces bad cholesterol (LDL).
It is good for insulin resistance.
It helps prevent neurological diseases.
How to implement ketogenic diet?
Broadly speaking the most preferred foods in the ketogenic diet are as follows; Red meat, fish, eggs, butter, healthy oils (olive oil, coconut oil, almond oil, avocado oil), nuts, low-carb vegetables and spices.
In the ketogenic diet, it is important to calculate your daily macronutrient (carbohydrate, protein, fat) intake to enter the ketosis phase. After calculating your daily calorie intake according to your goal, you need to divide it into macronutrients. In a proper ketogenic diet, you should get 65-70% of your calories from fat, 30-35% from protein, and 5% from carbohydrates.
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