Eğer aktif bir Internet kullanıcısı iseniz, özellikle son bir buçuk sene içinde Ketojenik diyeti mutlaka duymuşsunuzdur. Peki ya ketojenik diyeti nedir ya da gerçekten yağ yakan bir makineye dönüşmek mümkün müdür beraber ayrıntılarına göz atalım dedim.
Bu diyet sadece kilo kaybı için yapılmıyor. Aynı zamanda odaklanmayı kolaylaştırıcı, kan şekerini dengeleyici özelliği var. Zihinsel odaklanmaya yardımcı olduğu biliniyor. Ve Epilepsi hastalarında çok uzun yıllardan beri tedavi edici bir etken.
Keto diyetinin karbonhidrat ve şekeri neredeyse tamamen hayatınızdan çıkarmak olduğunu belirteyim. Amacımız vücudumuzun Ketosis’e geçmesini sağlamak, yani yağ ile ve yağ yakarak çalışan bir yapıya ulaşmasını. Ketosis’e her birey aynı süreç içerisinde geçemiyor. Geçip geçmediğinizi anlamak için eczanelerden bulabileceğiniz keton strips denilen ürünü kullanabilirsiniz. Kullanmasanız bile, zaman içerisinde karbonhidrat ve şeker ihtiyacınızın azalması ve enerjinizin normalin üstünde olmasından, ketosis’e geçiş yaptığınızı farkedebilirsiniz.
Bu diyette aç kalmak zorunda değilsiniz. Yediklerinizin yağ oranına da dikkat etme zorunluluğunuz yok. Aksine, yağlı beslenmeniz bekleniyor. Karbonhidrat gün içerisinde yok denilecek seviyede az tüketilmeli, protein ise, günlük yediğinizin sadece %25’ine denk gelecek şekilde ayarlanmalıdır.
Ketojenik diyeti zor ya da kolay olarak nitelendirmeniz, nasıl bir beslenme şeklini bırakıp başlayacağınız gerçeğine bağlı. Eğer normalde şeker ve karbonhidrat tüketiminiz fazlaysa, özellikle ilk iki haftada çok zorlanacaksınız. Fakat geçtiğinde, en büyük düşmanımız olan bu iki beslenme şekline veda edeceksiniz. Peki ya Ketojenik diyette dikkat etmemiz gereken besinler nelerdir, onu konuşalım.
Ketojenik Diyete göre yenmemesi gerekenler;
- Tahıllar; Pirinç, yulaf ve buğday gibi.. Hoşçakal ekmek kardeş..
- Meyveler; Muz, karpuz, elma, kavun gibi..
- Şeker; Bal ve pekmez dahi yasak, tatlılardan ve toz şekerden de uzak durmanız gerektiğini zaten biliyorsunuzdur..
- Patates ve baklagiller..
Peki biz ne yiyeceğiz? diye düşünüyorsanız;
- ET! Tavuk, balık, kırmızı et, yumurta gibi hayvan ürünleri
- Yeşil yapraklı sebzeler
- Brokoli, karnıbahar
- Ceviz, fındık gibi kuru yemişler tüketilebilir.
- Yağlı süt ürünleri, süt, yoğurt, krema, kaşar, beyaz peynir
- Avokado, içindeki oldukça yararlı yağ oranıyla bu diyetin baş tacı.
- Karbonhidrat oranı düşük olan tatlandırıcılar
- Zeytinyağı, Hindistan cevizi yağı
Şeker ve Karbonhidratı hayatımızdan çıkarmak, bir çok kullandığımız, içinde onları bulunduran besini de çıkarmamız anlamına geliyor. Pek kolay değil. Fakat internet yine en büyük yardımcımız. Ketojenik diyet için yüzlerce, belki binlerce tarif bulunuyor. Bir çoğu oldukça pratik. Genelde yediğiniz şeyleri, baharat gibi yardımcılarla çeşitlendirmeniz mümkün oluyor.
Ben bir kaç tarif denedim. Henüz bu diyetle alakalı araştırmalarım yeni bittiği için bir kaç tarifi denemek dışında uzun bir tecrübem olamadı. En kısa zamanda Ketosis’e geçmek için elimden geleni yapacağım ve bu yolda öğrendiğim bir kaç tarifi de buradan paylaşacağım. Umarım biraz olsun fikriniz oluşmuştur. Eğer bu diyetle ilgili iyi kötü bir deneyiminiz ya da merak ettiğiniz bir şey var ise, lütfen benimle yorumlardan paylaşın, şimdiden Keton’unuz bol olsun! 🙂
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