What to Know About the Ketogenic Diet

Today, as a result of unnatural interventions such as the use of hormones, the addition of preservative additives, and the processing of foods in the production processes of foods from the field to the table, people’s diets and patterns have been disrupted and become unhealthy.

Today, as a result of unnatural interventions such as the use of hormones, the addition of preservative additives, and the processing of foods in the production processes of foods from the field to the table, people’s diets and patterns have been disrupted and become unhealthy. As a result, there is increased obesity in society and a corresponding increase in various health problems such as diabetes, cancer and cardiovascular diseases. In this case, many questions come to mind that are waiting to be answered about what the right diet should be like. When we look at diets, we encounter very different types of diets. One of these diet types is the ketogenic diet, which has become very popular recently. Ketogenic nutrition is used in the treatment of neurological diseases such as epilepsy and Alzheimer’s; In recent years, it has started to be frequently asked and applied to lose weight. So what is ketogenic nutrition?

What is the Ketogenic Diet?

The ketogenic diet is a different arrangement of macronutrients, carbohydrates, proteins and fats, from the standard diet. In the nutritional guidelines published in our country, it is recommended that the macronutrient distribution for healthy individuals should be 50-60% for carbohydrates, 12-15% for protein and 30% for fat. In the ketogenic diet, carbohydrate intake is reduced to 5%, and the fat group, which consists of protein (1 g per kilo of weight), which is not as excessive as expected, and quality fats, is planned to be 75-80%.

Since carbohydrate intake is limited, glucose, the main energy source of the brain, remains insufficient in the body, and substances called ketone bodies begin to be produced in the liver to provide energy to the brain. Thus, the body enters the ketosis phase, which is the purpose of the ketogenic diet. Ketone bodies correct mitochondrial damage in the nerve cell, reducing the need for insulin. Various scientific studies have shown positive effects on epilepsy, insulin resistance, cancer and mild cognitive impairment.

There are certain ways to tell when the body is in ketosis. These are as follows;

• Since increased ketone bodies in the body are excreted through urine, urination increases.

• As urine output increases, fluid loss also increases, resulting in dry mouth.

• As acetone, which is a ketone body, increases, an acetone odor occurs in the breath.

• An increase in energy is felt in the body.

It is also possible to have an idea whether the body is in ketosis or not with ketone strips that measure the level of ketone bodies in the urine.

Ketogenic Diet Types

In the ketogenic diet, the ratio of fats to other nutrients can be adjusted in different ways depending on the person who will implement it. The odds are usually 5/1, 4/1, 3/1, 2/1, 1/1. The numerator part refers to fats, and the denominator part refers to the sum of carbohydrates and proteins. As the fat content in the diet increases, its feasibility and sustainability decreases. The fat rate of the diet should be adjusted as deemed appropriate by the dietician and doctor, according to the person’s health status, blood values, and diseases. Due to the health problems that the ketogenic diet may cause, it may be inconvenient for some people and it should be implemented under the supervision of a healthcare professional.

What are the Risks of the Ketogenic Diet?

Long-term implementation of the ketogenic diet, which is quite different from the nutrition recommended by nutritional guidelines, may have negative effects on health. These effects, proven by studies, are as follows:

1. Since the fat content in the ketogenic diet is quite high, the blood lipid profile may be negatively affected. Blood cholesterol, triglyceride and apolipoprotein levels increase due to the increase in the amount of fat taken with food, especially saturated fat. Increasing these values ​​creates a high risk for cardiovascular diseases.

2. The ketogenic diet generally contains less energy than the body needs. The person’s general condition should be closely monitored by a specialist.

3. Until you get used to the diet, complaints such as muscle cramps, palpitations, fatigue, chills, shoulder pain, constipation, back pain, abdominal pain, bloating, headache, and tension may occur. Diet implementation time and follow-up are very important at this point.

4. It may cause unhealthy results when applied for a long time and uncontrolled. It should be planned according to the treatment process of the disease under the supervision of a specialist.

How Does Ketogenic Nutrition Help You Lose Weight?

The golden rule of losing weight is that the energy spent is lower than the energy taken, that is, creating an energy deficit. Ketogenic diets; It contains less than the energy the body needs, thus creating an energy deficit. Additionally, fats stay in the stomach longer than carbohydrates and proteins. Longer residence time in the stomach means it takes longer to digest. Since it takes longer to digest, it raises blood sugar more slowly than carbohydrates and increases the duration of satiety. As a result, weight loss is observed in those who follow a ketogenic diet.

Health Benefits of Ketogenic Nutrition

The only disease for which the ketogenic diet is known to be definitely beneficial is epilepsy. It has been observed that applying a ketogenic diet under the supervision of a doctor and dietitian improves the course of the disease in patients whose symptoms cannot be controlled with medication. Its effects on diseases such as autism and Alzheimer’s have been studied for a long time. According to studies conducted in recent years, it is said that it reduces the complications of diabetes because it allows blood sugar to increase more slowly, and can be used in the treatment of obesity due to its effect on weight loss. There are studies showing that even if it causes an increase in blood cholesterol levels, it does not cause cardiovascular diseases and is even protective against cardiovascular diseases. Despite all these studies, its health effects other than its positive effect on epilepsy patients have not been conclusively proven, and further studies are needed.

What Should the Ketogenic Diet Menu Be Like?

Nutritional ratios and weights of the diet are very important. Therefore, portion sizes must be clearly prepared by the expert. There are generally no restrictions on animal foods in the ketogenic diet menu, but there are restrictions on plant foods, which are especially carbohydrate sources. In addition to protein sources, salads flavored with high-fat sauces are consumed in the diet menu. Foods and limitations that can be consumed to reduce carbohydrates and increase fat in the diet should be as follows.

Foods that are free in the ketogenic diet:

– Meat products: Beef, sheep, lamb, chicken, turkey, all fish, eggs.

– Dairy products with high fat content: Cream, clotted cream, cheddar cheese, full-fat hard cheeses (as the hardness of the cheese increases, the carbohydrate content decreases), butter.

– Green leafy vegetables: Chard, spinach, arugula, cabbage, cress, etc.

– Aboveground vegetables: Cauliflower, broccoli.

– Oilseeds: Almonds, cashews, walnuts, hazelnuts, sunflower seeds, etc.

– Berries with a low glycemic index: Blueberries, black mulberries, raspberries, blackberries.

– Avocado because its fat content is quite high.

– Oils: Olive oil, sesame oil, black cumin oil, coconut oil (should not be used in large amounts as it has a high saturated fat content).

– Sweeteners: Low-carb sweeteners such as Stevia.

Foods prohibited in the ketogenic diet:

– Cereal products: Wheat, barley, rye, oats, corn, rice.

– Products containing simple sugar: Honey, molasses, maple syrup, agave, packaged products containing sugar.

– Fruits: All fruits and fruit juices except those specified as free due to their high carbohydrate content.

– Root vegetables: Potatoes, sweet potatoes.

– Legumes: Chickpeas, beans, lentils, etc.

Frequently Asked Questions on the Ketogenic Diet

1) What does ketogenic mean?

Ketogenic; Ketone-making means ketone-forming.

2) How to do a ketogenic diet?

The ketogenic diet is done by restricting carbohydrates and increasing the fat rate, in accordance with the recommendations of the dietitian or doctor.

3) What to eat on the ketogenic diet?

In the ketogenic diet; All animal meats, high-fat dairy products, hard cheeses, eggs, green leafy or above-ground vegetables, oilseeds, avocados, berries, sweeteners and oils such as olive oil and black cumin oil can be eaten.