The ketogenic diet is a type of diet based on protein and fat-based consumption while limiting carbohydrates, such as the paleo or Atkins diet.
What is the Ketogenic Diet?
When you consume foods containing carbohydrates, the level of glucose and insulin in the blood increases. Glucose is the body's main energy source. Insulin helps the body process glucose.
When carbohydrate intake does not occur, the body uses fat instead of glucose to produce energy. Fat turns into ketones that can be used as energy in the body. The ketogenic diet gets its name from this condition called ketosis. The ketogenic diet is known as a fast weight loss diet because it causes fat burning.
What to Eat on the Ketogenic Diet?
In the ketogenic diet, also known as the keto diet, consumption of 70% fat, 25% protein, and 5% carbohydrates is generally recommended. Daily carbohydrate consumption can be kept under 50 grams at most, ideally under 20 grams.
It can be difficult to create a ketogenic diet list by reading nutritional value labels when starting a diet. Instead, you can learn about foods that are low in carbohydrates and rich in fat and protein to eat on the keto diet. The preferred foods in the ketogenic diet are:
Healthy Fats: The ketogenic diet, based on high-fat consumption, recommends the use of healthy fats. For a healthy diet, it is necessary to limit saturated fat consumption and not use trans fats. Olive oil, which is rich in monounsaturated fatty acids, can be consumed to protect health while on a keto diet. In addition, the monounsaturated fatty acid oleic acid, which is 80% found in olive oil, also supports heart health by helping to lower bad cholesterol (HDL).
- Vegetables Growing Above the Ground: Root vegetables such as potatoes and carrots grown under the ground are rich in carbohydrates. For a low-carb diet, it is recommended to consume vegetables such as zucchini, spinach, cauliflower and cabbage grown above ground. For a low-carb, fat-rich meal, you can fry vegetables in olive oil or marinate them in olive oil and grill them.
- Red Meat and Poultry: While trying to lose weight, adequate protein should be consumed so that muscle breakdown does not occur. For this reason, protein-rich red meat and poultry are known as ketogenic diet-friendly foods. However, care can be taken to consume unprocessed meat to protect health.
- Nuts and Seeds: For an oil-rich diet, nuts and seeds can be consumed by adding them to snacks or salads. Nuts and seeds help to feel full as they are rich in fibre.
- Full Fat Dairy Products: Milk is not recommended for consumption on a ketogenic diet, as it is high in lactose. Full-fat yoghurt and cheese, which are rich in minerals such as calcium as well as protein and fat, can be eaten.
In addition to these foods, water, bone broth and tea can be consumed as drinks in the keto diet.
In the Ketogenic diet, which has been preferred in recent years, healthy and delicious Opus Black will accompany you both for your health and for your meals.