{"id":97,"date":"2019-08-25T23:05:38","date_gmt":"2019-08-25T20:05:38","guid":{"rendered":"https:\/\/www.sporplaza.com\/blog\/?p=97"},"modified":"2019-08-31T10:19:19","modified_gmt":"2019-08-31T07:19:19","slug":"sporcular-icin-ketojenik-diyet","status":"publish","type":"post","link":"https:\/\/www.sporplaza.com\/blog\/sporcular-icin-ketojenik-diyet\/","title":{"rendered":"Sporcular \u0130\u00e7in Ketojenik Diyet"},"content":{"rendered":"\n<p>Ketojenik perhiz g\u00fcn\u00fcm\u00fczde pop\u00fcler olmaya ba\u015flayan beslenme t\u00fcrlerinden bir tanesi. Bu konuda internet ortam\u0131nda bir \u00e7ok video ve muhteva bulmak olas\u0131. G\u00f6r\u00fcld\u00fc\u011f\u00fc kadar\u0131yla deneyimler ve tecr\u00fcbeler genelde \u015fifa bulmak ve kilo vermek emeli ile yapanlar\u0131n deneyimleri.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ketojenik Diyet Hakk\u0131nda Her \u015eey | Dr.Can\" width=\"910\" height=\"512\" src=\"https:\/\/www.youtube.com\/embed\/LJJc_HbaKtI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><figcaption>Ketojenik Diyet Hakk\u0131nda Doktor Can \u00c7ift\u00e7i&#8217;nin Youtube Videosu<\/figcaption><\/figure>\n\n\n\n<p>Bir \u00e7o\u011fu birbirinden de\u011ferli ve motive edici muhtevalar. Fakat sportif a\u00e7\u0131dan de\u011ferlendirilmi\u015f muhteva \u00e7ok fazla yok.<\/p>\n\n\n\n<p>Biz bu yaz\u0131m\u0131zda ketojenik perhizi sportif a\u00e7\u0131dan de\u011ferlendirece\u011fiz.<\/p>\n\n\n\n<p>Bilmeyenler i\u00e7in giri\u015f olmas\u0131 a\u00e7\u0131s\u0131ndan ketojenik beslenmeden biraz s\u00f6z etmek istiyorum. Ketojenik beslenme \u00e7ok d\u00fc\u015f\u00fck karbonhidrat t\u00fcketilen ya\u011f ve protein a\u011f\u0131rl\u0131kl\u0131 bir beslenme modeli. Ya\u011f olarak Tereya\u011f\u0131, Zeytinya\u011f\u0131, Hindistan cevizi ya\u011f\u0131, Avakado ya\u011f\u0131 gibi kalilteli ya\u011flar kullanmak gerekiyor. Bu beslenme modelinde proteinden ziyade ya\u011fdan zengin beslenmek asal al\u0131n\u0131yor.<\/p>\n\n\n\n<p>Perhize 76.6 Kilogram ile ba\u015flad\u0131m. Fakat emelim kilo vermek de\u011fil. Emelim sportif performans ve h\u00fccre yenilenmesi.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">G\u00fcn G\u00fcn Ketojenik Perhiz Deneyimleri :<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. G\u00fcn :<\/h3>\n\n\n\n<p>Hafif bir halsizlik mevzubahis (buna ketoflu da diyorlar) idrar ihtiyac\u0131 s\u0131kla\u015ft\u0131 ve y\u00fcr\u00fcy\u00fc\u015fte adalelerimde hafif bir a\u011fr\u0131 hissediyorum. Sabah Yumurta ve ya\u011f a\u011f\u0131rl\u0131kl\u0131 yapt\u0131\u011f\u0131m kahvalt\u0131dan sonra \u00f6\u011fle yeme\u011fini 8-10 zeytin ile ge\u00e7i\u015ftirdim.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2.G\u00fcn :<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>Halsizlik d\u00fcnden daha az (D\u00fcnde i\u015flerime mani olacak bir halsizlik yoktu) Kahvalt\u0131m a\u015fa\u011f\u0131 yukar\u0131ya ayn\u0131 \u015fekilde oldu.\u00d6\u011fle yeme\u011fini k\u00fc\u00e7\u00fck bir tabak tavuk sote ile ge\u00e7i\u015ftirdim. Yan\u0131nda bolca ye\u015fillik.<\/li><\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">3.G\u00fcn :<\/h3>\n\n\n\n<p>\u00d6\u011fle yeme\u011fi ihtiyac\u0131 hissetmedim. Sabah ve ak\u015fam yemek yeterli oldu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4.G\u00fcn :<\/h3>\n\n\n\n<p>Ketojenik beslenmeye ba\u015flad\u0131ktan sonra ilk kez&nbsp;<strong>egzersiz yap\u0131yorum.<\/strong>&nbsp;Uyarlama merhalesinde oldu\u011fumdan dolay\u0131 da biraz teredd\u00fctl\u00fcy\u00fcm asl\u0131nda. 40 kilometre lik bir bisiklet idman\u0131n\u0131 idmans\u0131z olmama kar\u015f\u0131n tempolu denebilecek \u015fekilde idmanl\u0131 arkada\u015flarla beraber gurubun \u00f6n\u00fcnde bitirebildim. As\u0131l entresanl\u0131k burada ba\u015fl\u0131yor asl\u0131nda. \u0130dmans\u0131z old\u0131\u0131\u011fum d\u00f6nemlerde turda \u00e7ok tempo gidemem ve haneye d\u00f6nd\u00fc\u011f\u00fcmde a\u00e7 kurt gibi yemeklere sald\u0131r\u0131r\u0131m. Fakat bu defa \u00f6yle olmad\u0131. Uyarlama a\u015famas\u0131nda oldu\u011fum i\u00e7in \u00e7ok zorlamak istemedim ancak kendimi olduk\u00e7a enerjik hissediyordum. \u0130dmana ra\u011fmen g\u00fcn\u00fc sabah kahvalt\u0131s\u0131 ve ak\u015fam yeme\u011fi ile bitirdim. Maden Suyu, Kefir gibi destekleri saymazsak.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5.G\u00fcn :<\/h3>\n\n\n\n<p>Bug\u00fcn yeniden \u00f6\u011fle yeme\u011fine ihtiya\u00e7 duymad\u0131m. \u00d6\u011flen yaln\u0131zca 1 bardak peynir alt\u0131 suyu i\u00e7tim ve kendimi olduk\u00e7a iyi hissediyorum. Ak\u015fam tart\u0131ld\u0131m ve 75.1 Kilogram \u00e7\u0131kt\u0131m. Kalori k\u0131s\u0131tlama gayretim olmamas\u0131na kar\u015f\u0131n kilo d\u00fc\u015fme vaziyeti mevzubahis bakal\u0131m ka\u00e7 kilogram a kadar d\u00fc\u015fece\u011fiz.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6.G\u00fcn&nbsp;:<\/strong><\/h3>\n\n\n\n<p>Sabah kahvalt\u0131s\u0131nda kendi haz\u0131rlad\u0131\u011f\u0131m lor peyniri, kekik ve \u00e7\u00f6rek otunu t\u00fcketiyorum. Bununla beraber zeytinya\u011f\u0131 ile ha\u015flanm\u0131\u015f yumurtay\u0131 da savsaklam\u0131yorum. Bug\u00fcn de \u00f6yle oldu. \u00d6\u011flen a\u00e7l\u0131k hissetmedim ancak Pazar idman\u0131ndan sonra elektrolit balans\u0131m\u0131 san\u0131r\u0131m toparlayamad\u0131m. Ara ara h\u0131zl\u0131 kalk\u0131\u015flarda g\u00f6z kararmas\u0131 hissediyorum Tansiyonumda bununla ilgili olarak d\u00fc\u015f\u00fck izliyor. \u0130dman g\u00fcn\u00fc 97-58 \u00e7\u0131kt\u0131 Bug\u00fcn ise biraz daha y\u00fcksek(100-56. Bu sebeple madensuyu t\u00fcketmeye \u00e7aba ediyorum. V\u00fccut tahlilimi de bug\u00fcn yapt\u0131m onu da sizinle payla\u015fmak istiyorum s\u00fcrecin nihayetinde tekrar kontrol ederiz. De\u011ferler g\u00fcnd\u00fcz saatine aittir. Bir evvelki tart\u0131mla aradaki kilo fark\u0131 san\u0131r\u0131m o y\u00fczden.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6.G\u00fcnde V\u00fccut Analizi:<\/h3>\n\n\n\n<p><strong>A\u011f\u0131rl\u0131k<\/strong>&nbsp;75.6<br><strong>Ya\u011flanma<\/strong>&nbsp;% 10.4<br><strong>Kemik&nbsp;<\/strong>3.4<br><strong>Su Oran\u0131<\/strong>&nbsp;60.3<br><strong>Sportif Performans&nbsp;<\/strong>64.3 \u2013 5<br><strong>Metabolizma Ya\u015f\u0131<\/strong>&nbsp;: 21<br><strong>Metabolizma H\u0131z\u0131<\/strong>&nbsp;1942 K\/Cal \u2013 8126 K\/jul&nbsp;<br><strong>i\u00e7 Uzuv Ya\u011f<\/strong>&nbsp;%3<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7.G\u00fcn :<\/h3>\n\n\n\n<p>Bug\u00fcn ketojenik beslenerek tam bir haftay\u0131 bitirmi\u015f oldum. Sabah k\u00fc\u00e7\u00fck bir y\u00fcr\u00fcy\u00fc\u015f yapt\u0131m kendimi olduk\u00e7a iyi ve enerjik hissediyorum. Bug\u00fcn tansiyonum 107-59 \u00e7\u0131kt\u0131. Maden suyu ile mineral deste\u011fine devam ediyorum. Her \u015fey yolunda g\u00f6z\u00fck\u00fcyor. \u0130lk f\u0131rsatta tekrar bir egzersiz yap\u0131p nas\u0131l hissetti\u011fimi de sizinle payla\u015faca\u011f\u0131m. A\u00e7l\u0131k hissetmiyorum. \u00d6\u011fle yemeklerini kald\u0131rd\u0131m. Ama karbonhidratl\u0131 g\u0131dalar\u0131 da \u00f6zlemedim de\u011fil&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8.G\u00fcn :<\/h3>\n\n\n\n<p>Tansiyonum olduk\u00e7a iyi ve kendimi enerjik hissediyorum. Bug\u00fcn a\u00e7 olmasam da bir \u00f6\u011fle yeme\u011fi ka\u00e7ama\u011f\u0131 yapt\u0131m (tabi karbonhidrats\u0131z) Madensuyu i\u00e7meye \u00e7aba ediyorum. Odaklanmam g\u00fczel, enerjim y\u00fcksek \u015fu an i\u00e7in her\u015fey yolunda g\u00f6z\u00fck\u00fcyor. Yaz\u0131m\u0131n nihayetinde bu perhiz konusunda yararland\u0131\u011f\u0131m kaynaklar\u0131 da sizlerle payla\u015faca\u011f\u0131m.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">9.G\u00fcn :<\/h3>\n\n\n\n<p>Bug\u00fcn de kendimi olduk\u00e7a yi hissediyorum. \u00d6\u011fle yeme\u011fine ihtiya\u00e7 duymad\u0131m. Ak\u015fam 3 kilometre kadar y\u00fcr\u00fcy\u00fc\u015f yapt\u0131m rastgele bir yorgunluk emaresi yok. A\u011f\u0131rl\u0131\u011f\u0131m 74,6 kilogram olmu\u015f kilo verme hedefim olmas\u0131na kar\u015f\u0131n ba\u015flang\u0131\u00e7tan bug\u00fcne 2 kilogram vermi\u015fim 73 kg alt\u0131na d\u00fc\u015fmemeyi \u00fcmit ediyorum. \u00d6yle bir vaziyet olur ise diyeti b\u0131rakabilir yada beslenme \u015feklimi de\u011fi\u015ftirebilirim.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10. G\u00fcn :<\/strong><\/h3>\n\n\n\n<p>Her \u015fey yolunda eri\u015fim emelli epeyce bisiklet kulland\u0131m. Herhangi bir bitkinlik ve yorgunluk hissetmiyorum. Bununla birlikte a\u00e7l\u0131kta s\u00f6z konusu de\u011fil. \u00d6\u011fle yemeklerini bu kadar kolay unutabilece\u011fimi d\u00fc\u015f\u00fcnm\u00fcyordum. Harbiden \u015fa\u015f\u0131rt\u0131c\u0131. Gece ge\u00e7 saatlere kadar b\u00fcroda \u00e7al\u0131\u015ft\u0131m a\u015f\u0131r\u0131 bir yorgunluk emaresi yok.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">11.G\u00fcn :<\/h3>\n\n\n\n<p>Pazar g\u00fcn\u00fcn\u00fcn bizdeki kar\u015f\u0131l\u0131\u011f\u0131 bisiklet idman\u0131d\u0131r. Sabah erken saatlerde g\u00fcne ba\u015flad\u0131m ve 50 kilometre sert bir parkurda bisiklet s\u00fcr\u00fc\u015f\u00fc ger\u00e7ekle\u015ftirdim. Gece uykusuz kalmaktan da kaynaklan\u0131yor olabilir. Ancak \u015fu anki tespitim kuvvet gerektiren (rampa t\u0131rman\u0131\u015f\u0131) idmanlarda ketojenik beslenme yol ve h\u0131z idmanlar\u0131 kadar tesirli g\u00f6z\u00fckm\u00fcyor. San\u0131r\u0131m tursa midemi \u00fc\u015f\u00fctt\u00fcm. Onun i\u00e7in bug\u00fcn idman sonras\u0131 biraz s\u0131k\u0131nt\u0131 ya\u015fad\u0131m. Fakat perhizi b\u0131rakmad\u0131m. A\u011f\u0131rl\u0131\u011f\u0131m 73 kilogram alt\u0131na d\u00fc\u015ft\u00fc. Fakat mide problemi ve antrenman sonra tart\u0131lmaktan kaynaklan\u0131yor olabilir diye d\u00fc\u015f\u00fcn\u00fcyorum. Antrenman\u0131 kolay \u00e7\u0131kartsam da akabinde bilmem hastal\u0131ktan, bilmem yorgunluktan kuvvet kayb\u0131 hissediyorum.Hepimizin ba\u015f\u0131ndan ge\u00e7mi\u015ftir. Bu tip durumlarda \u015fayet ki yediklerinizi \u00e7\u0131kart\u0131rsan\u0131z g\u00fc\u00e7ten kuvvetten d\u00fc\u015fersiniz. Onun i\u00e7in durumun ketojenik diyetle \u00e7ok ilgili oldu\u011funu d\u00fc\u015f\u00fcnm\u00fcyorum.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">12.G\u00fcn :<\/h3>\n\n\n\n<p>Ketojenik beslenmenin yar\u0131s\u0131na geldik. Bu s\u00fcre\u00e7te damak tad\u0131mda da ciddi farkl\u0131klar oldu. Mesela hanede yap\u0131lm\u0131\u015f yo\u011furt bile a\u011fz\u0131ma tatl\u0131 geliyor. Hali haz\u0131rda a\u00e7l\u0131k hissetmiyorum. \u015euurum ve odaklanmam normalin \u00fczerinde tart\u0131lma olana\u011f\u0131m olmad\u0131 fakat muhtemelen kilo kayb\u0131m devam ediyor.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">13.G\u00fcn :<\/h3>\n\n\n\n<p>Karbonhidrat t\u00fcketmemenin uyku kalitesini art\u0131rd\u0131\u011f\u0131na konusunda \u00e7al\u0131\u015fmalar var. Fakat ben g\u00fcn i\u00e7inde din\u00e7 olsam da bu diyete ba\u015flad\u0131m ba\u015flayal\u0131 sabah uyanmakta zorluk \u00e7ekiyorum. Tabi ba\u015fka de\u011fi\u015fkenlerde s\u00f6z konusu olabilir. Bug\u00fcn de herhangi bir negatiflik yok. San\u0131r\u0131m bu beslenme tarz\u0131na v\u00fccudum uyum sa\u011flad\u0131. Ama kimi lezzetleri \u00f6zlemiyor de\u011filim. Bu beslenme tarz\u0131 benim i\u00e7in s\u00fcrd\u00fcr\u00fclebilir gibi g\u00f6z\u00fckm\u00fcyor&nbsp;&nbsp;Hedef m\u00fcddetim bitince d\u00fc\u015f\u00fck karbonhidratl\u0131 beslenme tarz\u0131ma devam edece\u011fim. Fakat senede bir ka\u00e7 hafta yapmak gerekti\u011fini d\u00fc\u015f\u00fcn\u00fcyorum.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">14.G\u00fcn :<\/h3>\n\n\n\n<p>Perhizin 6. g\u00fcn\u00fcnde v\u00fccut tahlilimizi yapm\u0131\u015ft\u0131k. Bakal\u0131m 8 g\u00fcnde ne tarz farkl\u0131klar oldu. Ayn\u0131 zamanda \u015funu belirtmekte yarar var. Herhangi bir kalori k\u0131s\u0131tlamas\u0131na gitmedim. Benim bu beslenmede ki emelim kilo vermek de\u011fil. Ona ra\u011fmen ya\u011f oran\u0131nda d\u00fc\u015f\u00fc\u015f yakalad\u0131m veriler a\u015fa\u011f\u0131da mukayese edebilirsiniz.Bununla birlikte kemik yo\u011funlu\u011funda ve Sportif Performans (Adale) ile ilgili biraz d\u00fc\u015f\u00fc\u015f var. Bir de metabolizma h\u0131z\u0131 yava\u015flam\u0131\u015f g\u00f6z\u00fck\u00fcyor. \u0130zlemeye devam edece\u011fiz.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Ketojenik Diyetin V\u00fccut Analizindeki Tesirleri :<\/h4>\n\n\n\n<p><strong>A\u011f\u0131rl\u0131k<\/strong>&nbsp;73.8 Kg<br><strong>Ya\u011flanma<\/strong>&nbsp;% 9<br><strong>Kemik&nbsp;<\/strong>3.3<br><strong>Su Oran\u0131<\/strong>&nbsp;61.5<br><strong>Sportif Performans&nbsp;<\/strong>63.8 \u2013 5<br><strong>Metabolizma Ya\u015f\u0131<\/strong>&nbsp;: 21<br><strong>Metabolizma H\u0131z\u0131<\/strong>&nbsp;1921 K\/Cal \u2013 8038 K\/jul&nbsp;<br><strong>i\u00e7 Uzuv Ya\u011f<\/strong>&nbsp;%2,5<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">15.G\u00fcn :<\/h3>\n\n\n\n<p>Etraftakiler bir \u015fey yemiyorsun bask\u0131s\u0131 d\u0131\u015f\u0131nda bir problem yok. Her\u015fey yolunda devam ediyor. Tek kayg\u0131m. Ya\u011f ve protein oran\u0131n\u0131 ayarlayamam\u0131\u015f olma ihtimali\u2026<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">16. G\u00fcn :<\/h3>\n\n\n\n<p>Bug\u00fcn Cuma haftan\u0131n sonuna geldik. Pazar uzun bir bisiklet turuna \u00e7\u0131kaca\u011f\u0131z k\u0131smetse dikkatimi \u00e7eken bir di\u011fer konu bu diyetteyken toparlanma m\u00fcddetinin h\u0131zl\u0131 olmas\u0131 ve antrenman sonras\u0131 adale a\u011f\u0131s\u0131n\u0131n belli belirsiz olmas\u0131 bakal\u0131m nas\u0131l olacak.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">17. G\u00fcn :<\/h3>\n\n\n\n<p>Yorucu bir cumartesi g\u00fcn\u00fc oldu sonras\u0131 g\u00fcn ciddi bir idman var. Ge\u00e7 saatlere kadar dinlenme olana\u011f\u0131 bulamad\u0131k. Uzun idmanda ketojenik beslenmenin tesirini g\u00f6rece\u011fim i\u00e7in yar\u0131n\u0131 \u00f6nem veriyorum. Bakal\u0131m ne olacak.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">18. G\u00fcn :<\/h3>\n\n\n\n<p>Ama\u00e7lanan 200 km olmas\u0131na ra\u011fmen 100 km kadar bisiklet kullanabildim. \u00dc\u015f\u00fctmeden kaynakl\u0131 bir rahats\u0131zl\u0131ktan dolay\u0131 antrenman tasar\u0131lad\u0131\u011f\u0131mdan k\u0131sa s\u00fcrd\u00fc. R\u00fczgara kar\u015f\u0131 1500 civar\u0131 kazan\u0131lan irtifay\u0131 da d\u00fc\u015f\u00fcn\u00fcrsek yine de ciddi bir bisiklet antrenman\u0131 oldu. Normal ko\u015fullarda bu tip antrenmandan sonra kurt gibi a\u00e7 olmam gerekirken ak\u015fam saatlerine kadar bozulmu\u015f mideyi de dinlendirmek emelli bir \u015fey yemedim. A\u00e7l\u0131k da beni etkilemedi. Bir ka\u00e7 saat istirahatin sonunda 8-10 km bir s\u00fcr\u00fc\u015f yaparak haneme eri\u015ftim.<\/p>\n\n\n\n<p>Tekrar deneyerek s\u00f6yl\u00fcyorum. Ketojenik beslenmede toparlanma m\u00fcddeti \u00e7ok daha h\u0131zl\u0131. Bir ka\u00e7 g\u00fcn kald\u0131 sonra d\u00fc\u015f\u00fck karbonhidratl\u0131 beslenmeye devam in\u015faallah.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">19.G\u00fcn :<br><\/h1>\n\n\n\n<p>V\u00fccudum bu beslenme tarz\u0131na iyice uyum sa\u011flad\u0131 san\u0131yorum. Antrenman sonras\u0131 ya\u015fad\u0131\u011f\u0131m d\u00fc\u015f\u00fck tansiyon problemlerini ya\u015fam\u0131yorum. Bir g\u00fcn evvel 100 km \u00fczerinde bisiklet kullanmama ra\u011fmen bug\u00fcn herhangi bir yak\u0131nt\u0131m yok. Bug\u00fcnde eri\u015fim emelli de\u011fi\u015fik tempolarda bisiklet kulland\u0131m. \u00d6\u011fle yeme\u011fi yemedim ve kendimi olduk\u00e7a iyi hissediyorum. Hedef m\u00fcddetimin sonuna yakla\u015ft\u0131m 21. g\u00fcnde bu diyeti sonland\u0131rmak istiyorum. Ama ara ara tekrar tecr\u00fcbeyi d\u00fc\u015f\u00fcn\u00fcyorum. Bu deneyimden sonra v\u00fccudumun daha kolay ketosise girebilece\u011fini ve daha uzun bisiklet s\u00fcr\u00fc\u015flerini zorlanmadan bitirebilece\u011fimi \u00fcmit ediyorum. Bakal\u0131m g\u00f6rece\u011fiz.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">20.G\u00fcn :<\/h3>\n\n\n\n<p>Sona iyice yakla\u015ft\u0131k. \u00d6\u011fle yeme\u011fi yememek kendini din\u00e7 hissetmek art\u0131k alelade \u015feyler oldu. Ama karbonhidratlar\u0131 \u00f6zlemedim de\u011fil. Bu vakit zarf\u0131nda youtube da bana k\u00fcnefe reklam\u0131 \u00e7\u0131kmas\u0131 gitti\u011fim her yerde karbonhidrat sald\u0131r\u0131lar\u0131na u\u011framam. E\u015fin arkada\u015f\u0131n bask\u0131lar\u0131na da bir \u015fekilde kar\u015f\u0131 geldim. Yar\u0131n son g\u00fcn k\u0131smetse tekrar v\u00fccut analizi yaparak v\u00fccudumda neler de\u011fi\u015fmi\u015f g\u00f6rece\u011fim. Daha sonra bir yaz\u0131 daha yaz\u0131p ketojenik diyet ile ilgili genel fikirlerimi payla\u015faca\u011f\u0131m.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">21.G\u00fcn:<\/h3>\n\n\n\n<p>Ketonejik beslenmede tasar\u0131lanan son g\u00fcn. A\u015fa\u011f\u0131da sizinle akt\u00fcel v\u00fccut analizimi payla\u015f\u0131yorum. Biraz kas kayb\u0131 ile birlikte kilo kayb\u0131, i\u00e7 uzuv ya\u011flanmas\u0131 ve genel ya\u011flanmada d\u00fc\u015f\u00fc\u015f oldu.<\/p>\n\n\n\n<p>\u0130lk karbonhidrat al\u0131m\u0131ndan sonra yar\u0131m saat kadar inceden bir adale a\u011fr\u0131s\u0131 hissettim. Sonra normale d\u00f6nd\u00fc. Bu da \u00e7\u0131k\u0131\u015f keto flu su herhalde&nbsp;<\/p>\n\n\n\n<p><strong>A\u011f\u0131rl\u0131k<\/strong>&nbsp;73.4<br><strong>Ya\u011flanma<\/strong>&nbsp;% 8,5<br><strong>Kemik&nbsp;<\/strong>3.3<br><strong>Su Oran\u0131<\/strong>&nbsp;61.9<br><strong>Sportif Performans&nbsp;<\/strong>63.8 \u2013 5<br><strong>Metabolizma Ya\u015f\u0131<\/strong>&nbsp;: 21<br><strong>Metabolizma H\u0131z\u0131<\/strong>&nbsp;1919 K\/Cal \u2013 8030 K\/jul&nbsp;<br><strong>i\u00e7 Uzuv Ya\u011f<\/strong>&nbsp;% 2,5<\/p>\n\n\n\n<p>Bu perhiz i\u00e7in yararland\u0131\u011f\u0131m kaynak :&nbsp;<a href=\"http:\/\/www.ozcanyucel.com\/book.pdf\">http:\/\/www.ozcanyucel.com\/book.pdf<\/a><\/p>\n\n\n\n<p>Bu kitab\u0131 yazan Kardiyoloji Uzman\u0131 \u00d6zcan Y\u00dcCEL hocaya da bu kitap i\u00e7in te\u015fekk\u00fcr ederim. Ayr\u0131 olarak&nbsp;<a href=\"http:\/\/buyuksehirhastanesi.com\/doktor\/16\/Dr._Ahmed_PAMUKCU\/\">Genel Cerrahi Uzman\u0131 Ahmed Pamuk\u00e7u<\/a>&nbsp;hocama da bu s\u00fcre\u00e7te verdi\u011fi destek ve bilgilerden dolay\u0131 te\u015fekk\u00fcr ederim.<br><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ketojenik perhiz g\u00fcn\u00fcm\u00fczde pop\u00fcler olmaya ba\u015flayan beslenme t\u00fcrlerinden bir tanesi. Bu konuda internet ortam\u0131nda bir \u00e7ok video ve muhteva bulmak<\/p>\n","protected":false},"author":1,"featured_media":98,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[57],"tags":[64],"class_list":["post-97","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sporcu-beslenmesi","tag-ketojenik"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sporcular \u0130\u00e7in Ketojenik Diyet - Spor Plaza Bisiklet ve Spor \u00dcr\u00fcnleri<\/title>\n<meta name=\"description\" content=\"Sporcular \u0130\u00e7in Ketojenik Diyet konusunu ele ald\u0131k tecr\u00fcbe etti\u011fimiz 21 g\u00fcnl\u00fck s\u00fcreci bu yaz\u0131m\u0131zda sizinle payla\u015ft\u0131k Umar\u0131z faydal\u0131 olur\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.sporplaza.com\/blog\/sporcular-icin-ketojenik-diyet\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sporcular \u0130\u00e7in Ketojenik Diyet - 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