The ketogenic diet is a low-carbohydrate eating plan in which the body produces ketones in the liver to use for energy. It is a program followed to increase the consumption of fat and protein while keeping carbohydrates low. When you eat a carbohydrate-heavy diet, your body produces glucose and insulin. Glucose is the easiest molecule for your body to convert into energy. Insulin, in turn, processes the glucose in your bloodstream by carrying it throughout the body.
Because glucose is used as the primary source of energy, your fats are not needed and are therefore stored. Typically, on high-carbohydrate diets the body uses glucose for energy, so fat burning does not occur. On a ketogenic diet, however, because the carbohydrate level is kept to a minimum, fat burning can take place.
Specialist in Internal Medicine and Medical Oncology Prof. Dr. Mutlu Demiray notes that many positive outcomes are observed when cancer patients follow this diet: “The most important feature of the diet is preventing high blood sugar levels… In cancer patients who follow the diet, the growth of cancer cells and their tendency to metastasize is observed to slow down. Chemotherapy and radiation therapy also become more effective.” Thanks to the recent popularity of low-carbohydrate diets, the ketogenic diet is very much on the agenda. Being low in carbohydrates is not its only feature.
This remarkable diet, whose only aim is not weight loss, also helps in the recovery from many diseases. Research shows that especially cancer patients experience many positive outcomes when they follow it. Prof. Dr. Mutlu Demiray notes that in cancer patients who follow the ketogenic diet, the growth and metastasis of cancer cells is observed to slow down, and that the diet also makes chemotherapy and radiation therapy more effective.
The ketogenic diet has countless health benefits — from weight loss to increased energy levels.
WEIGHT LOSS
The ketogenic diet accelerates fat burning by converting the fat in your body into energy. On a ketogenic diet, insulin (the fat-storing hormone) levels drop significantly and your body begins to turn into a fat-burning machine. Scientifically, the ketogenic diet has shown better results compared to low-fat, high-carbohydrate diets.
BALANCES BLOOD SUGAR
The ketogenic diet lowers blood sugar depending on the type of food you eat. Studies even show that the ketogenic diet is a more effective way to manage and prevent diabetes than low-calorie diets.
MENTAL FOCUS
Many people use ketogenic eating specifically to improve their mental performance.
EPILEPSY
The ketogenic diet has been used to successfully treat epilepsy since the early 1900s. It is still one of the most widely used treatments for children with uncontrolled epilepsy today.
ACNE
When you switch to the ketogenic diet, you will see that your acne and skin problems are reduced.
WHAT TO EAT ON THE KETOGENIC DIET?
FATS YOU CAN CONSUME ON THE KETOGENIC DIET
Fats are vital for our body, but they can also be dangerous if the wrong fats are consumed in excess. There are several different types of fat included in the ketogenic diet. Different foods usually contain various combinations of fats, but unhealthy fats should be avoided. Here are the fats you should and should not consume on the ketogenic diet.
Saturated fats: You can consume saturated fats on the ketogenic diet. Examples include butter and coconut oil.
Monounsaturated fats: You can also consume monounsaturated fats on the ketogenic diet. Examples include olive oil, avocado oil and nut oil.
Trans fats: Trans fats should be avoided entirely. These are fats that have had chemicals added to extend their shelf life. You should avoid consuming these fats, which cause various deadly diseases such as heart disease.
KETOGENIC DIET FOOD LIST: PROTEINS
When you start the ketogenic diet list, remember that the most important factor is protein intake. The more attention you pay to protein intake, the easier it becomes to lose weight, because protein keeps you full and prevents the need to eat frequently. At the same time, protein intake also speeds up fat burning in your body.
WHICH FOODS SHOULD BE PREFERRED ON THE KETOGENIC DIET?
- Beef — preferably lean cuts such as steak, veal, roast, minced meat and stew.
- Chicken, quail, duck, turkey and other poultry.
- Fish such as mackerel, tuna, salmon, trout, halibut, cod and catfish.
- Shellfish including oysters, crab, mussels and lobster.
- Offal such as heart, liver, tongue and kidney. Eggs are also among the foods that should be part of your ketogenic diet.
KETOGENIC FOOD LIST: CARBOHYDRATES
Take care to use low-carbohydrate, non-starchy vegetables. Remember that you should choose green leafy vegetables first.
VEGETABLES
- Kale
- Spinach
- Swiss chard
- Lettuce
- Brussels sprouts
- Broccoli
- Onion
- Pepper
- Asparagus
- Celery
- Cucumber
- Zucchini
- Cauliflower
FRUITS
Because fruits have a high sugar content, they should be consumed in limited and very small amounts. When you do eat fruit, you should choose low-sugar fruits such as the following.
- Strawberry
- Blueberry
- Raspberry
- Cherry
- Cranberry
- Mulberry
EXTRAS ON THE KETOGENIC DIET LIST
When it comes to cooking food on the ketogenic diet, homemade options are always better. Whenever possible, make use of the sauces and spices you prepare at home. Here are the sauces and condiments you can use on the ketogenic diet.
- Yellow mustard
- Ketchup with no added sugar
- Mayonnaise (you can make it at home with eggs and olive oil)
- High-fat salad dressings with little or no sugar
SPICES
Store-bought spices and sauces are not suitable for the ketogenic diet, so use them as little as possible. For this reason, herbs and spices are your best friends on the ketogenic diet.
- Turmeric
- Basil
- Thyme
- Parsley
- Rosemary
- Ginger
- Coriander
- Paprika
- Chili powder
- Cumin
- Cinnamon
- Lemon or lime juice
- Salt and black pepper