{"id":229,"date":"2026-11-09T18:29:23","date_gmt":"2026-11-09T18:29:23","guid":{"rendered":"https:\/\/esem.org.tr\/index.php\/2026\/11\/09\/ketojenik-diyet-vucutta-nasil-calisir\/"},"modified":"2026-11-09T18:29:23","modified_gmt":"2026-11-09T18:29:23","slug":"ketojenik-diyet-vucutta-nasil-calisir","status":"publish","type":"page","link":"https:\/\/esem.org.tr\/index.php\/ketojenik-diyet-vucutta-nasil-calisir\/","title":{"rendered":"Ketojenik Diyet V\u00fccutta Nas\u0131l \u00c7al\u0131\u015f\u0131r? Temel Prensipler"},"content":{"rendered":"

Ketojenik diyet, g\u00fcnl\u00fck karbonhidrat al\u0131m\u0131n\u0131 \u00e7ok d\u00fc\u015f\u00fck d\u00fczeye indirip enerjinin b\u00fcy\u00fck k\u0131sm\u0131n\u0131 ya\u011fdan sa\u011flamay\u0131 hedefleyen bir beslenme d\u00fczenidir. Ama\u00e7, v\u00fccudun yak\u0131t kayna\u011f\u0131n\u0131 de\u011fi\u015ftirmesi ve ketoz denen metabolik duruma ge\u00e7mesidir. Bu yakla\u015f\u0131m\u0131n nas\u0131l i\u015fledi\u011fini bilmek, hem do\u011fru uygulamak hem de olas\u0131 risklerin fark\u0131nda olmak i\u00e7in \u00f6nemlidir.<\/p>\n

\"Ketojenik<\/figure>\n

Glikozdan ketona ge\u00e7i\u015f<\/h2>\n

Normal beslenmede v\u00fccut enerjisini \u00f6ncelikle karbonhidratlar\u0131n par\u00e7alanmas\u0131yla olu\u015fan glikozdan al\u0131r. Fazla glikoz kas ve karaci\u011ferde glikojen olarak depolan\u0131r. Karbonhidrat al\u0131m\u0131 g\u00fcnde yakla\u015f\u0131k 20-50 gram\u0131n alt\u0131na d\u00fc\u015ft\u00fc\u011f\u00fcnde glikojen depolar\u0131 birka\u00e7 g\u00fcn i\u00e7inde t\u00fckenir. Bu noktada karaci\u011fer, ya\u011f asitlerini keton cisimciklerine d\u00f6n\u00fc\u015ft\u00fcrmeye ba\u015flar. Beyin dahil bir\u00e7ok doku bu ketonlar\u0131 yak\u0131t olarak kullanabilir. Bu ge\u00e7i\u015f genellikle iki ila d\u00f6rt g\u00fcn s\u00fcrer, ki\u015fiden ki\u015fiye de\u011fi\u015fir.<\/p>\n

Makro da\u011f\u0131l\u0131m\u0131 nas\u0131l olur?<\/h2>\n

Klasik ketojenik planda kalorinin yakla\u015f\u0131k y\u00fczde 70-75’i ya\u011fdan, y\u00fczde 20-25’i proteinden, yaln\u0131zca y\u00fczde 5-10’u karbonhidrattan gelir. Protein miktar\u0131n\u0131n \u00f6l\u00e7\u00fcl\u00fc tutulmas\u0131 gerekir, \u00e7\u00fcnk\u00fc fazla protein v\u00fccutta glikoza \u00e7evrilebilir ve ketozu zay\u0131flatabilir. Taban\u0131 zeytinya\u011f\u0131, avokado, yumurta, bal\u0131k, et, peynir ve sert kabuklu yemi\u015fler olu\u015fturur. Ekmek, pirin\u00e7, makarna, patates, \u015fekerli i\u00e7ecekler ve \u00e7o\u011fu meyve s\u0131n\u0131rland\u0131r\u0131l\u0131r. Ye\u015fil yaprakl\u0131 sebzeler, kabak, karnabahar ve brokoli d\u00fc\u015f\u00fck karbonhidratl\u0131 olduklar\u0131 i\u00e7in tabakta yer bulur.<\/p>\n

\u0130lk haftalarda neler ya\u015fanabilir?<\/h2>\n

Ge\u00e7i\u015f d\u00f6neminde ba\u015f a\u011fr\u0131s\u0131, halsizlik, uykusuzluk, kas kramp\u0131 ve konsantrasyon d\u00fc\u015f\u00fckl\u00fc\u011f\u00fc g\u00f6r\u00fclebilir. Halk aras\u0131nda keto gribi denen bu tablo, b\u00fcy\u00fck \u00f6l\u00e7\u00fcde s\u0131v\u0131 ve elektrolit kayb\u0131ndan kaynaklan\u0131r. Yeterli su i\u00e7mek, yemekleri yeterince tuzlamak ve magnezyum ile potasyum a\u00e7\u0131s\u0131ndan zengin besinleri t\u00fcketmek belirtileri hafifletebilir. Lif al\u0131m\u0131 da d\u00fc\u015febilece\u011finden kab\u0131zl\u0131k ya\u015fanmas\u0131 olas\u0131d\u0131r; bu nedenle d\u00fc\u015f\u00fck karbonhidratl\u0131 sebzeler ve \u00e7i\u011f tohumlar \u00f6ne \u00e7\u0131kar\u0131lmal\u0131d\u0131r. Ketozda olup olmad\u0131\u011f\u0131n\u0131z\u0131 idrar veya kan keton \u00f6l\u00e7\u00fcmleriyle takip edebilirsiniz.<\/p>\n

Kimler dikkatli olmal\u0131?<\/h2>\n

Ketojenik diyet herkes i\u00e7in uygun de\u011fildir. Diyabet ilac\u0131 veya ins\u00fclin kullananlar, b\u00f6brek, karaci\u011fer ya da pankreas rahats\u0131zl\u0131\u011f\u0131 olanlar, hamileler ve emzirenler ba\u015flamadan \u00f6nce mutlaka hekim veya diyetisyenle g\u00f6r\u00fc\u015fmelidir. Kan \u015fekeri ila\u00e7lar\u0131 kullanan ki\u015filerde dozun ayarlanmamas\u0131 tehlikeli d\u00fc\u015f\u00fc\u015flere yol a\u00e7abilir. Uzun s\u00fcreli uygulamada vitamin ve mineral eksikli\u011fi riski de vard\u0131r.<\/p>\n

Ketojenik diyet, v\u00fccudun yak\u0131t tercihini de\u011fi\u015ftiren etkili ama k\u0131s\u0131tlay\u0131c\u0131 bir y\u00f6ntemdir. Ba\u015far\u0131l\u0131 olmak i\u00e7in plan\u0131 ki\u015fiye \u00f6zel kurmak, s\u0131v\u0131 ve mineral dengesine \u00f6zen g\u00f6stermek ve s\u00fcreci bir sa\u011fl\u0131k uzman\u0131yla izlemek en g\u00fcvenli yoldur.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ketojenik diyet karbonhidrat\u0131 k\u0131s\u0131tlayarak v\u00fccudu ya\u011fdan enerji \u00fcretmeye y\u00f6nlendirir. Ketozun nas\u0131l olu\u015ftu\u011funu ve dikkat edilmesi gerekenleri \u00f6\u011frenin.<\/p>\n","protected":false},"author":1,"featured_media":230,"parent":0,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-229","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/esem.org.tr\/index.php\/wp-json\/wp\/v2\/pages\/229","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/esem.org.tr\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/esem.org.tr\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/esem.org.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/esem.org.tr\/index.php\/wp-json\/wp\/v2\/comments?post=229"}],"version-history":[{"count":1,"href":"https:\/\/esem.org.tr\/index.php\/wp-json\/wp\/v2\/pages\/229\/revisions"}],"predecessor-version":[{"id":231,"href":"https:\/\/esem.org.tr\/index.php\/wp-json\/wp\/v2\/pages\/229\/revisions\/231"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/esem.org.tr\/index.php\/wp-json\/wp\/v2\/media\/230"}],"wp:attachment":[{"href":"https:\/\/esem.org.tr\/index.php\/wp-json\/wp\/v2\/media?parent=229"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}