What Is The Ketogenic Diet And How Is It Applied?

Eating healthily, losing weight or being leaner has become very popular lately. As such, it is inevitable that we constantly encounter trendy diets. We find ourselves confronted with another trend diet, one of which is not yet fully understood. Now, we are confronted with the ketogenic diet, one of the most talked about and curious, and one of the coolest topics in the diet world.

This diet promises us both fat loss and appetite control. So how many of these promises are true? Or is this high-fat and low-carb diet a temporary trend like any other?

What is the Ketogenic Diet?

Basically, while carbohydrates are very limited in this diet, the amount of fat taken is significantly high and there is a moderate protein intake.

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The purpose of the diet is to put the body into "ketosis" by changing the energy source and system used by the body. In a standard healthy diet plan, the primary energy source is carbohydrate, but in this diet, fat molecules come to the fore as the energy source. Therefore, it is a very useful diet system for fat burning. Of course, we may also encounter some side effects.

With the decrease in carbohydrate consumed, the amount of insulin secreted in the body decreases. With decreasing insulin, fat burning increases in the body and the body starts to meet the energy it needs from fat.

What is Ketosis?

As almost everyone knows now, our body's main energy source is glucose. The source of glucose is carbohydrates. For example, the starch in potatoes consists of glucose. After the glucose molecules are used, excess is stored as glycogen in our muscles and liver. This stored glycogen is broken down when needed and converted into glucose and used as energy. The normal mechanism works in this way, but if we restrict the carbohydrates we take into our body or if we encounter situations such as long-term hunger, these stores will be exhausted after a certain period of time and our body needs another energy source to survive because it does not remain in glucose to be used. This source is storage fats.

When there is a high rate of fat burning, "ketone" bodies occur. This situation shows us that our body is in the process of burning fat, that is, we are in "ketosis". If there is no ketosis, the fat burning process will not begin.

If you say how do I know if I am in ketosis or not; You can understand it with a breath similar to the smell of acetone or you can find out with the help of the ketone bodies measuring the ketone bodies in the body sold in pharmacies.

How is the Ketogenic Diet Applied?

The ketogenic diet is a diet in which 75% (healthy) of daily energy is taken from fats (MCT, Omega 3), 20% from protein and 5% from carbohydrates (mostly vegetables and fruits). The important thing here is that the diet consists of an average of 30g - 50g of carbohydrates per day. (This day equates to a glass of rice or two slices of whole wheat bread  ).

When Do the Effects of the Ketogenic Diet Begin?

Studies say that in order to observe the effects of this diet, it should be applied fully for at least 3 to 4 weeks. Fat burning stops from the moment of recovery from ketosis. Therefore, it should be applied under the supervision of a specialist, taking into account its side effects.

Recommended Foods on a Ketogenic Diet

Dairy products, olive oil, nut sources (such as almonds, hazelnuts, peanuts) and healthy fats such as coconut oil (MCT), avocado, meat products, eggs

Foods You Should Consume Restricted on the Ketogenic Diet

Fruits, root vegetables are cereal foods high in carbohydrates.

What should we pay attention to?

Since very limited carbohydrate sources are consumed in this diet and we even limit the intake of fruits and vegetables, we may have difficulties in reaching our vitamin and mineral needs. Therefore, a good multivitamin supplement is absolutely necessary as a nutritional supplement while applying this diet.

At the same time, our low carbohydrate intake will also reduce our fiber intake. This can cause us to have digestive and excretory problems. Fiber-rich vegetables should be consumed.

Ketone accumulation in the body causes excess fluid and electrolyte loss in urine. In addition, uric acid excretion from the kidneys may decrease and cause various disorders with insufficient fluid intake.

RESULT: SHOULD I TRY IT?

The ketogenic diet system is just a system, never a miraculous solution to lose weight! When it is a different system than what you normally apply, it can respond positively due to the body's adaptation mechanism. Your body will start to adapt and experience changes, trying to understand a different system. These changes can give us positive feedback during the weight loss phase. However, after a while, the adaptation process may begin, or if you cannot make the diet a part of your life and apply it for a short time, you may encounter a problem such as regaining the weight you will lose. The weight loss system is actually quite simple and unchangeable.

There is a lot of research showing the positive effects of the ketogenic diet, but more comprehensive research is required to prove these effects.

If we want to feel good, look good and have a healthier lifestyle, we need to know our own needs and reach a healthy balance that can be permanent.