What is Ketogenic Diet? Ketogenic diet is defined as a very low carbohydrate diet which has many things in common with low carbohydrate diets but it contains high fat. This type of diet aims to drastically reduce carbohydrate intake and replace this interruption with fat. This reduction in carbohydrates makes your body into a metabolic state called ketosis. In this metabolic phase, your body is becoming incredibly eager to burn fat for energy. At the same time, body fat begins to make ketones in the liver that can provide energy to the brain.
Neler Okuyacaksınız --->
What is Ketogenic Diet?
What is Ketogenic Diet? The ketogenic diet list includes fish, meat, butter, eggs, nuts, cheese, cream and nuts, healthy fats (extra virgin olive oil, coconut oil and avocado oil, etc.), avocado, low carb vegetables, salt, pepper and various healthy herbs and spices. .
Ketogenic Diet Types
Standard, Cyclic, Targeted and High Protein varieties are available.
Several different versions are examples of ketogenic diet:
• Standard ketogenic diet (SKD): This is a very low carb, medium protein and high fat diet. It usually contains 75% fat, 20% protein and only 5% carbohydrates. (one)
• Cyclic ketogenic diet (DKD): This type of diet consists of a blend of high carbohydrate periods and ketogenic days. 2 high carbohydrate days followed by 5 ketogenic days.
• Targeted ketogenic diet (HKD): This diet allows you to add carbohydrates to your diet in line with your training. In addition to eating ketogenic diet foods, foods containing carbohydrates can also be consumed according to the exercise rate.
• High protein ketogenic diet: This type is similar to the standard ketogenic diet, but contains more protein. This ratio is usually 60% fat, 35% protein and 5% carbohydrate.
However, only standard and high protein ketogenic diets have been extensively studied. Cyclic or targeted ketogenic diets are more advanced methods and are mainly used by bodybuilders or athletes.
Mostly people apply a standard ketogenic diet (SCD), but the same principles may apply to other versions.
Ketogenic Diet Benefits and Effects
What is Ketogenic Diet? More than 20 studies have shown that ketogenic diet can help with weight control and even diabetes, cancer, epilepsy and Alzheimer’s disease. Ketogenic diets are among the types of diets that can help improve.
Ketogenic nutrition can also help to lose weight. Ketogenic diet is an effective way to lose weight and reduce risk factors for diseases. (2nd)
In fact, research has shown that the ketogenic diet is far superior to the often recommended low-fat diet. Moreover, the diet is so intense that you can lose weight without counting calories or following food intake.
According to the studies, ketogenic diets lost 2.2 times more weight than those who had low calorie restricted diet. Triglyceride and HDL cholesterol levels also improved.
It has also been found in academic studies that people on a ketogenic diet lose 3 times more weight than the diet recommended by Diabetes UK.
1 WEEKLY KETOGENIC DIET LIST
You now understand what should be the basis of the ketogenic diet. If you need a ketogenic diet plan Here’s an example of a weekly ketogenic diet meal plan to help you get started:
BREAKFAST Bacon, eggs and tomatoes.
LUNCH Chicken salad with olive oil, feta cheese.
DINNER Salmon with asparagus cooked in butter.
BREAKFAST: Egg, tomato, basil and goat cheese omelet.
LUNCH: Almond milk, peanut oil, cocoa powder and stevia milkshake.
DINNER: Meatballs, cheddar cheese and vegetables.
BREAKFAST: A ketogenic milkshake (try this or that).
LUNCH: Shrimp salad with olive oil and avocado.
DINNER: Parmesan cheese, broccoli
BREAKFAST: Avocado, salsa, pepper, onion and spicy omelette.
LUNCH: A handful of nuts and celery sticks.
DINNER: Chicken stuffed with vegetable pesto and cream cheese.
BREAKFAST: Sugar-free yogurt with peanut butter, cocoa powder and stevia.
LUNCH: Beef roast with vegetables cooked in coconut oil.
DINNER: Bacon, egg and cheese burger.
BREAKFAST: Vegetable ham and cheese omelet.
LUNCH: Ham and cheese slices with nuts.
DINNER: White fish, egg and spinach are cooked with coconut oil.