The ketogenic diet is a low-carb diet in which high-fat foods and protein-containing foods are primarily consumed. It is also popularly known as the keto diet. Its basis is to reduce the intake of carbohydrates in the body.
This diet typically includes plenty of meat, eggs, fish, cheese, nuts, avocados, butter, oil, and fibrous vegetables. There are multiple variants of the ketogenic diet. However, it is important to be under the control of a doctor during the diet, as applying all these varieties for a long time, as in any diet, may cause some harm on the body.
Standard and high-protein ketogenic diets are more suitable for short-term use in daily life. The standard ketogenic diet includes a very low-carb, moderate-protein, and high-fat diet. It generally contains 75 percent fat, 20 percent protein and 5 percent carbohydrates.
In this type of diet, seasonings obtained from spices such as salt, pepper, red pepper and thyme can be used to flavor foods. Low-carb vegetables suitable for the ketogenic diet are tomatoes, onions, and peppers, mostly greens.
Nuts and seeds such as hazelnuts, almonds, walnuts, sunflower seeds and pumpkin seeds can be used easily in this diet.
A wide variety of cheeses such as feta cheese, cheddar cheese, goat cheese, and tulum cheese are among the foods preferred in the ketogenic diet. Healthy vegetable oils, especially extra virgin olive oil, solid fats such as pure butter and large eggs containing Omega-3 are used in the ketogenic diet.
Ketogenic diets, which can help to lose weight in a healthy way and minimize risk factors for various diseases when applied correctly, can also cause a decrease in blood sugar values and insulin levels in the short term.
These diets can improve risk factors that can lead to heart disease, such as body fat, blood pressure, and blood sugar. Studies have shown that the keto diet can reduce the symptoms of Alzheimer’s disease and slow its progression.
The ketogenic diet is not a completely beneficial or all-natural diet. Like many diets, it has side effects.
It can cause significant changes in the body and some medical problems due to altering the metabolism. It has also been observed that the risk of kidney stones increases during the process of this diet. Side effects of the ketogenic diet include feeling tired, slowing mental functioning, constant need for sleep, and digestive upsets.
It is recommended that the decision to start and maintain a ketogenic diet should be taken by consulting a dietitian, since the researches have not been carried out sufficiently by medical professionals.