Ketojenik diyet nedir, nasıl yapılır? 1 haftalık Ketojenik diyet listesi - YeniÇağ - Limmonata.com

Fazla kilolardan kurtulmak isteyen kişiler tarafından çok fazla rağbet gören Ketojenik diyet, son zamanların aratılan hadiseleri arasında yer aldı.
Ketojenik diyet, Karbonhidrat değeri oldukça düşük seviyelerde bulunan ve orta dereceli proteinli gıdaları öne çıkan bir diyet türüdür. Buradaki asıl amaç ise vücudun enerji sisteminde farklılık ortaya çıkarmaktır.
Sağlıklı ve doğal beslenme yolu ile kilo vermek isteyen kimselerin diyetisyen onayı doğrultusunda uygulamaları gereken Ketojenik diyet ile kısa zamanda kilo verme imkanına sahip olabilirsiniz. Sıkı ve şekilli bir fiziğe sahip olmanızı daha da kolaylaştıracak sağlıklı beslenme programı ile kendinizi özel günlere rahatlıkla hazırlayabilirsiniz.
Günlük hayatınızda neredeyse yok denecek kadar az tüketmenizi sağlayacak olan Ketojenik diyet ile Şahan Gökbakar, Ekin Türkmen, Nesrin Cavadzade gibi pek çok ünlü isim fark edilir derecede 5-6 aylık kadar bir süreçte 27-28 kilo kadar vermişlerdir.

Yüksek yağlı ve düşük karbonhidratlı bir diyet seçeneği olan ketojenik ile zayıflama kararı verdiyseniz; Makarna, ekmek, pilav gibi zengin karbonhidratlı yiyecekler yerine yağı yüksek olan balık, zeytinyağı, tereyağı besinlerini tüketmeye hazırlıklı olmalısınız. Ketojenik diyete vücudunuzun hazırlarken karaciğerdeki çeşitli özelliklere sahip olan organik kimyasallar, nefesin aseton gibi kokmasına yol açabilir.
Vücudunuzdaki keton sayısının ölçüsünü merak ediyorsanız eczanede ölçtürebilirsiniz.
Yasak gıdalar
TAHILLAR: Buğday, mısır, pirinç, yulaf türevleri
ŞEKER: Bal, akçaağaç şurubu, pekmez
MEYVE:  Elma, muz, portakal, kavun, karpuz
KÖK BESİNLER: Patates, tatlı patates
Baklagiller
Serbest gıdalar
ETLER: Balık, biftek, kuzu, kümes hayvanları, yumurta
YEŞİL YAPRAKLI SEBZELER: Ispanak, lahana, roka, marul
YAĞLI SÜT ÜRÜNLERİ: Kaşar, beyaz peynir, krema, tereyağı
KURUYEMİŞLER: Ceviz, fındık, ay çekirdeği, kaju, makademia
TATLANDIRICILAR: Stevia, eritritol gibi düşük karbonhidratlı tatlandırıcılar
YAĞ ÇEŞİTLERİ: Hindistan cevizi yağı, çörek otu yağı, iyi zeytinyağı, susam yağı, vs.

Pazartesi:
Kahvaltı: Dana jambon, yumurta ve domates
Öğle yemeği: Zeytinyağlı ve beyaz peynirli tavuk salatası
Akşam yemeği: Tereyağında pişirilmiş kuşkonmazlı somon balığı
Salı:
Kahvaltı: Yumurta, domates, fesleğen ve keçi peynirli omlet
Öğle yemeği: Badem sütü, fıstık ezmesi, kakao tozu ve milkshake
Akşam yemeği: Köfte, kaşar peyniri ve sebzeler
Çarşamba:
Kahvaltı: Milkshake
Öğle yemeği: Zeytinyağı ve avokado salatası
Akşam yemeği: Permesan peyniri, brokoli ve salata
Perşembe:
Kahvaltı: Avokado, salsa, biber, soğan, ve baharatlı omlet
Öğle yemeği: Bir avuç fındık ve salsalı kereviz
Akşam yemeği: Sebzelerle birlikte krem peyniri ile doldurulmuş tavuk
Cuma:
Kahvaltı: Kakao tozu,fıstık ezmesi ve şekersiz yoğurt
Öğle yemeği: Sebzeli hindistan cevizi yağında pişirilmiş dana bonfile
Akşam yemeği: Yumurta ve peynirle birlikte burger, pastırma
Cumartesi:
Kahvaltı: Peynirli omlet ve sebzeli dana jambon
Öğle yemeği: Peynir dilimleri ve fındıklı dana jambon
Akşam yemeği: Yumurta ve ıspanak, Hindistan cevizi yağında pişirilmiş beyaz balık
Pazar:
Kahvaltı: Mantarlı sahanda yumurta ve dana jambon
Öğle yemeği: Burger salata ve peynir
Akşam yemeği: Yan salatalı yumurta ve biftek
Her vücudun belirli miktarda alması gereken sağlıklı yağları aşırıya kaçmadan alabileceğiniz ketojenik diyette tercih etmeniz ve etmemeniz gereken yağların listesi şu şekilde:
Doymuş yağlar: Bu diyeti uygularken doymuş yağ özelliklerini bulunduranları yani Tereyağı ile Hindistan cevizi yağını tüketebilirsiniz.
Tekli doymamış yağlar: Ketojenik diyette serbest yağlar arasında tekli doymuş yağlarda vardır. Örneğin; zeytinyağı, avokado yağı ve fındık yağıdır.
Trans yağlar: Hayatınızın hangi evresinde olursanız olun trans yağ tüketiminden muhakkak uzak durmalısınız.
 
 
UYARI: Küfür, hakaret, rencide edici cümleler veya imalar, inançlara saldırı içeren, imla kuralları ile yazılmamış, Türkçe karakter kullanılmayan ve büyük harflerle yazılmış yorumlar onaylanmamaktadır. (!) işaretine tıklayarak yorumla ilgili şikayetinizi editöre bildirebilirsiniz.

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Ketojenik diyet nedir, nasıl yapılır? 1 haftalık Ketojenik diyet listesi – YeniÇağ

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