Consumption of salmon in a ketogenic diet

The ketogenic or keto diet is a high-fat, low-carb diet that has become popular in recent years. The goal of the keto diet is to put your body in a state of ketosis. This means that the body chooses fat for fuel instead of carbohydrates. Keto diet has effects such as weight loss, increasing insulin sensitivity and improving cholesterol. This diet is strict in nature. For this reason, one of the most frequent questions is whether it is permissible to consume salmon in a ketogenic diet or not?

ketogenic diet; Strict in the consumption of carbohydrates

Keto is short for ketogenic, where your body uses fat instead of carbohydrates for energy. While following this diet, you should minimize your carbohydrate intake. Most people on the keto diet reduce their carbohydrate intake to about 30 grams or less per day. A low-carb diet such as keto is useful for treating certain health problems such as diabetes, obesity, and metabolic syndrome. Also, this diet can help to lose weight and improve people’s general health.
The keto diet is generally high in healthy fats, moderate amounts of protein, and very low in carbohydrates. In fact, the standard keto diet consists of 75% fat, 20% protein and 5% carbohydrates. To achieve these proportions, you should eliminate high-carbohydrate foods such as bread, pasta, sweets, and chocolate. Instead, you should focus on high-fat foods like avocados, nuts, and healthy oils. Certain amounts of protein such as meat, chicken and fish are also allowed in this diet. If the Keto program is scientifically designed, it has many health benefits

Keto diet benefits; Weight loss and diabetes treatment

The keto diet has several potential health-promoting benefits. The high-fat and low-carbohydrate nature of this diet leads to decreased appetite and increased satiety. Some of the health benefits of the keto diet include:
Weight loss: By reducing the consumption of carbohydrates, the body is forced to burn fat. Fat burners are associated with weight loss.
Reducing inflammation: The keto diet has anti-inflammatory effects. By reducing the consumption of inflammatory foods such as sugar, inflammation in the body is reduced.
Diabetes treatment: The keto diet can be very beneficial for people with type 2 diabetes. By reducing the consumption of carbohydrates, the sensitivity of cells to insulin increases.
Improve heart health: Keto diet can lower triglyceride and cholesterol levels. This lifestyle also helps to reduce blood pressure.

Reduction of symptoms: Keto diet is effective in reducing the symptoms of some diseases such as epilepsy, Alzheimer’s and polycystic ovaries. The anti-inflammatory nature of keto is one of the reasons for these effects.
Consuming less carbohydrates in the diet can help stabilize blood sugar. Especially people who are in the pre-diabetes stage should pay attention to this point.
nutritional value of salmon; Low in carbohydrates and rich in protein
If you follow the keto diet, you should know the combination of different foods well. Consuming salmon in a ketogenic diet is very useful for supplying nutrients to the body. This fish contains a variety of macronutrients and micronutrients. Salmon is a very good source of protein. Almost every 100 grams of fillet has an average of 22 to 25 grams of protein. This protein content is important to help maintain and build muscle mass. This feature is especially useful for people on a keto diet. Additionally, salmon has almost no carbohydrates, making it an ideal food for keto diets. A 100 gram fish fillet has only 0.3 grams of carbohydrates
Salmon is a good source of healthy fats. A 100-gram fillet of this fish has about 7 grams of fat, most of which is omega-3. Salmon is one of the best sources of omega-3 fatty acids. Omega-3 has anti-inflammatory properties and improves heart health. Also, salmon is rich in vitamins B12 and D. Vitamin B12 is essential for hematopoiesis. Vitamin D is also necessary for bone health and strengthening the immune system.

preparing salmon for the keto diet; Steamed or grilled?

One of the easiest ways to cook salmon on the keto diet is to grill it. First, put a salmon fillet in a baking dish and coat it with a small amount of olive oil. Then season the fish with salt and pepper and place it in the toaster or oven for 20 minutes. While the salmon is cooking, prepare the vegetable salad. After the fish is ready, sprinkle it with fresh lemon juice and eat it with a salad.
Another way to prepare salmon is to steam it. You can use a steamer for this. If you don’t have a steamer, use an alternative method. Fill a pot halfway with water and boil. After boiling, place a steaming net on the pot. Let the fish heat for about 20 minutes. In the steaming method, you must also season the fish. Try to choose wild salmon whenever possible. Because farmed fish often contain antibiotics. On the other hand, the nutritional value of farmed fish may be lower than sea fish.

What is my physical condition?
We need to know what our fitness status is like? We are thin, overweight or ideal weight. In order to understand this issue, we have an index known as BMI or body mass index. To calculate it, we have to put our height and weight with gender in the formula and see what conditions we are in through the tables.
Other foods that you should include in the keto diet; Providing essential micronutrients
The ketogenic diet is centered around a high-fat, low-carb diet. This means that you should choose suitable and low-carb foods. In the following, we mention some foods suitable for the keto diet.
Avocado: This valuable fruit is an excellent source of healthy fats, vitamins and minerals.
Edible nuts and seeds: Nuts and seeds are an excellent source of fat and protein.
Coconut oil: contains useful fats that are quickly used by the body.
Broad leaf vegetables: These types of vegetables are low in carbohydrates and high in vitamins and minerals.
Berries: Berries are low in carbohydrates and high in antioxidants.
The introduced foods are complete and healthy options to include in a ketogenic diet. These foods, along with other food ingredients including fish, can provide macronutrients and micronutrients needed by the body. Remember that you should not arbitrarily follow different diets. All diets, including keto, have their pros and cons. Therefore, to stay safe from the side effects of diets, you should consult a nutritionist or a fitness trainer