Ketogenic diet has become one of the most popular trends of recent times, we think everyone has heard of it. So why is ketogenic diet so popular and how is it different from other diets? We will explain it in detail in this article.
What is a Ketogenic Diet?
Ketogenic diet is not a diet, but a lifestyle change and way of eating. It helps you lose weight, reduce sugar cravings, prevent inflammation and achieve optimum energy levels.
Protecting yourself from inflammation, which is considered to be one of the main causes of many autoimmune diseases, heart attacks and cancer, is actually quite easy with a balanced immune system. And contrary to popular belief, a balanced strong immune system does not come from expensive drugs and vitamins, but actually from the tip of our fork. The functioning of our system 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 reaction our body gives to low carbohydrate intake. Under normal conditions, our body uses glucose as an energy source. The main source of glucose is carbohydrates. When carbohydrate intake is restricted, our body starts using fats as fuel. This phase is called ketosis. This is how the ketogenic nutrition principle works; ketone bodies emerge as stored fats are broken down in the body, and our body uses these ketone bodies and fats to produce energy.
Ketogenic diet is basically a diet with very low carbohydrates and high fat intake. When it comes to low carbohydrates, the general perception is that you will feel very hungry, but contrary to popular belief, carbohydrates cause hunger quickly because they raise and lower insulin levels in the blood, while fats provide long-term satiety.
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 lowers bad cholesterol (LDL).
- It is good for insulin resistance.
- It helps prevent neurological diseases.
How to Apply Ketogenic Diet?
Roughly 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 ketogenic diet, it is important to calculate your daily macronutrient (carbohydrate, protein, fat) intake in order 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.