How to do the Ketogenic (Keto) Diet? What Foods Are in the Keto Diet?


What is Ketogenic (Keto) Diet?:

It is the most researched and interested diet recently. The ketogenic diet (keto diet)  aims to severely restrict carbohydrate consumption. It is a type of diet made with foods that are low in carbohydrates but high in fat. The purpose of this type of diet is to reduce carbohydrate intake in the body and balance this change with the increase in the amount of fat taken. Thus, the human body reaches a metabolic state called ketosis. Already the name of this diet comes from the term ketosis. Ketosis is the process by which the body burns fat to get energy. At this stage, the body reaches a state of extreme desire to burn fat for energy. At the same time, body fat turns into ketones in the liver that provide energy to the brain.

Taking into Ketosis Status. Keto Diet for Beginners

Your goal in this diet should be to enter the ketosis state. Thus, your body will adapt to the new situation over time. In order to become ketosis, you should determine the daily maximum amount of carbohydrates according to your needs. This amount can be 50 grams of carbohydrate per day if you want (keto diet for beginners). But if you want, you can do it continuously with 30 gr. You should keep this amount under 30 grams in the future. If you progress at these levels, your body will burn more fat over time. With this diet, you will enter the state of ketosis and adapt to your new life. As a result, weight loss will continue as the ketosis condition continues.

History of the Keto Diet

The emergence of the keto diet dates back to 1921. Dr. Russell Wilder and his colleagues, who undertook the treatment of children with frequent epileptic seizures in the Mayo Clinic in Rochester in 1921, make a discovery. Epilepsy patients are deprived of food because they constantly vomit. Children who are hungry start to have less seizures than other children. Dr. Wilder later laid the foundation for this diet by compiling a list of low carbohydrates but fat and protein.

Keto Diet Types

  • Classic Ketogenic Diet: It is based on the rule of putting the body into ketosis with complete carbohydrate restriction and heavy fat consumption (90% fat, 6% protein, 4% carbohydrate).
  • Low Glycemic Index Ketogenic Diet: Glycemic index refers to the power of foods to increase blood sugar. Based on this, in a low glycemic index diet, carbohydrates enter the blood slowly and increase blood sugar slowly. Low carbohydrates and fats are primarily used in this type of diet. The only problem with this diet is that you go into slow ketosis and it requires good nutritional knowledge (65% fat, 25% protein, 10% carbohydrate).
  • High Protein Ketogenic Diet: A ketogenic diet that includes a high protein diet. It is a type suitable for those who do sports, want to build or maintain muscle mass, and want to lose weight (60% fat, 35% protein, 5% carbohydrate).
  • Ketogenic Diet with Medium-Chain Fatty Acids: Medium-chain fatty acids (found in coconut oil, palm kernel oil, milk fat) are metabolized into energy, similar to carbohydrates, after digestion. It creates ketone directly and makes it easier to enter ketosis. It is a type of diet (70% fat, 15% protein, 15% carbohydrate) preferred in children with drug-resistant epilepsy who cannot immediately enter ketosis.

Keto Diet List (Which Foods to Eat In Keto Diet?)

When you start a ketogenic diet, remember that the most important factor is protein intake. The more you pay attention to your protein intake, the easier it will be for you to lose weight. Protein intake will also speed up the fat burning in your body.

The keto diet list includes fish, eggs, nuts, butter, cheese, cream, various nuts, extra virgin olive oil, avocado oil, coconut oil and known healthy oils, avocado, low-carbohydrate plants, salt, spices, and pepper-derived foods.

Sugary foods: Plain soda, fruit juice, compote, sugary foods, ice cream

Cereals and starches: Wheat, rice and corn-based products

Fruit: Many fruits, except berries and cherries.

Root vegetables, tubers: Potatoes, carrots, and many imaginable root vegetables

Legumes: Peas, beans, chickpeas and all kinds of legumes

Meat: Red meat, poultry, steak, ham, sausage, bacon, chicken, goose, turkey

Fatty fish: Fatty fish such as salmon, mackerel, tuna, sea bass

Cheese: All types of unprocessed cheese

Eggs: You can consume lots of eggs without hesitation

Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.

Low-carb vegetables: Almost all green vegetables

Spices: You can use all the spices, salts and condiments that you know are healthy.

What Are the Benefits of the Keto Diet?

Many studies have shown that the ketogenic diet is effective in losing weight in a healthy way. In addition, it has been proven to be beneficial against diseases such as keto diet, cancer, diabetes, Alzheimer, epilepsy.

By applying the ketojonic regimen, you can lose weight balanced and fast. Keto Diet is a very effective solution for losing weight and preventing diseases. In this way, you can lose weight quickly without calculating the number of calories you take. The keto diet for healthy weight loss is recommended by many experts.

Which Foods are Forbidden on the Ketogenic Diet?

Foods rich in carbohydrates and sugar should not be eaten. For example; Wheat, corn, rice, honey, syrup, potatoes, legumes etc.

Are There Harms or Side Effects of the Ketogenic Diet?

Some side effects can be seen in people who follow this diet, especially in the first week. The most common side effects are listed below. Usually these side effects begin to subside after the first week.

  • Headache
  • Dizziness
  • Tension
  • Tiredness
  • Nausea

Who Cannot Follow This Diet

  • Those with diabetes
  • Those with heart disease
  • ¬†Breastfeeding women

Also; You should definitely make this diet with the help of an expert. If you want, you can look at the Mediterranean diet, which is a healthy diet.

Here is sample Keto Diet Plans…¬† Sample Keto diet plan for beginners

1 Day Sample Keto Diet List

  • Olive oil and mushroom omelet
  • Smoked in turkey
  • Avocado or olive
  • Arugula, parsley, cucumber
  • Baked Salmon
  • Green salad
  • Walnut or almond
  • Grilled meat, Boiled broccoli and cauliflower

1 Week Sample Keto Diet Plan


Breakfast: Beef ham, egg and tomato

Lunch: Chicken salad with olive oil and feta cheese

Dinner: Salmon cooked in butter


Breakfast: Omelet with eggs, tomatoes, basil and goat cheese

Lunch: Almond milk, peanut butter, cocoa powder, and milkshake

Dinner: Meatballs, cheddar cheese and vegetables


Breakfast: Milkshake

Lunch: Olive oil and avocado salad

Dinner: Permesan cheese, broccoli and salad


Breakfast: Avocado, salsa, pepper, onion, and spicy omelet

Lunch: A handful of nuts and celery with salsa

Dinner: Chicken stuffed with cream cheese with vegetables


Breakfast: Cocoa powder, peanut butter and unsweetened yogurt

Lunch: Beef tenderloin cooked in coconut oil with vegetables

Dinner: Burger, bacon with egg and cheese


Breakfast: Cheese omelette and veggie ham

Lunch: Beef ham with cheese slices and nuts

Dinner: Eggs and spinach, white fish cooked in coconut oil


Breakfast: Fried egg with mushrooms and beef ham

Lunch: Burger salad and cheese

Dinner: Egg and steak with a side salad

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