what is diet? why is it done?
What is the Karatay Diet? A sample diet list, The Karatay Diet is a popular low-carb, high-fat diet that was created by Dr. Canan Karatay, a Turkish cardiologist. The diet is similar to the ketogenic diet in that it emphasizes the consumption of healthy fats and restricts carbohydrate intake, but it also includes some Mediterranean-style foods and is more flexible in terms of meal frequency and timing.
Here is a sample list of foods that are allowed and not allowed on the Karatay Diet:
Foods allowed on the Karatay Diet:
Healthy fats: olive oil, coconut oil, butter, ghee, nuts, seeds, avocados, olives
Protein: chicken, turkey, beef, lamb, fish, eggs, cheese, yogurt
Non-starchy vegetables: leafy greens, broccoli, cauliflower, bell peppers, zucchini, mushrooms, tomatoes, cucumbers, onions, garlic
Fruits: berries, citrus fruits, apples, pears, peaches, plums (in moderation)
Herbs and spices: turmeric, cumin, cinnamon, black pepper, basil, oregano, parsley
Foods not allowed on the Karatay Diet:
Refined carbohydrates: bread, pasta, rice, cereal, crackers, cookies, cakes, sugary snacks
Processed foods: chips, snack bars, frozen meals, fast food
Sugary beverages: soda, sports drinks, sweetened coffee or tea
High-carbohydrate fruits: bananas, grapes, mangoes, pineapples, dried fruits
Industrial seed oils: canola oil, soybean oil, corn oil, sunflower oil
Here is a sample meal plan for a day on the Karatay Diet:
Breakfast:
2 boiled eggs
1 avocado
1 small tomato
Coffee or tea with cream
Snack:
Handful of almonds
Lunch:
Grilled chicken breast
Mixed salad with olive oil and vinegar dressing
1 small apple
Snack:
1 small cucumber with a slice of cheese
Dinner:
Baked salmon fillet
Roasted Brussels sprouts with garlic and olive oil
1 cup of plain Greek yogurt with cinnamon
Note: It’s important to note that every person’s nutritional needs and dietary restrictions are unique, and it’s always recommended to consult with a healthcare professional before making significant changes to your diet.
