Here's what you want to know about the Karatay Diet.

The Karatay diet has spread worldwide as one of the modern diet types.

The Karatay system was founded by the Turkish doctor Karatay, known as Kanun Karatay diet, gaining wide popularity in Turkey and globally.

A lot of people like it because it's easy to follow and reliably helps you lose weight, with most followers saying the lost weight does not come back.

The Karatay diet focuses on protein-rich foods, so you won't feel hungry while following it.

• Breakfast is very important in the Karatay diet:

If you eat breakfast in the morning, your blood sugar stays balanced and your metabolism works normally. But if you skip breakfast, your metabolism slows down to save energy, and fat gets stored in your body.

• Allowed and forbidden foods in the Karatay diet:

The Karatay Turkish diet works differently from most diets and other nutrition plans. It controls the amount of food eaten each day, so it controls the types of foods eaten all day long instead of just cutting down food intake. Knowing which foods are allowed and which are not is key to getting the results you want from the plan.

• First: The allowed foods in the Karatay diet:

• The allowed foods are varied and include:

1. Meats like red meat, poultry, and fish.

2. Fresh vegetables.

3. Various types of nuts.

4. Fruits with low calories like orange, apricot, and green apple.

5. Healthy fats and oils.

• Second: Foods forbidden in the Caratay diet

• There are specific foods banned by the diet because they reduce its weight loss effectiveness, like:

1. Canned products.

2. Foods with lots of sugars and carbs.

3. Fruits with high sugar content.

4. Fried foods and oils like sunflower oil and corn oil.

• Benefits of the Caratay diet:

When talking about diets, most focus is on losing weight and fat, but you also need to look at the diet’s benefits for the body. The Caratay diet restores balance by cutting harmful foods and allowing good ones, which improves your overall health.

• Main health benefits of the Karatay diet:

1. It improves how body cells work and speeds up their renewal.

2. It regulates blood sugar levels and protects against type 2 diabetes.

3. It keeps you feeling energetic and active all day, thanks to its focus on breakfast.

4. It reduces the chance of heart and blood vessel diseases.

5. It improves metabolism and helps get rid of stored fat.

7. It restores skin health and gives it freshness and glow.

Studies show the Karatay diet helps treat obesity and lose fat, but every diet has downsides you should know before starting it.

• The downsides of the Karatay diet are split into two main groups:

• The Karatay diet might not be comfortable for some people.
• 1. Even though the Karatay diet is famous worldwide, it is not approved by the World Health Organization (WHO).
  2. The Karatay diet is not suitable for people who are used to staying up late because it increases hunger.
  4. The Karatay diet can cause chronic constipation, so it might not be good for some people, especially those with colon problems.

  
   

  • Expected weight loss with the Karatay diet:

  

  There is no specific way or calculation to determine the expected weight loss with this diet.

  Doctors confirm that following the Karatay diet in detail helps lose weight fast and a lot. Followers confirmed that if you stick to the diet, you can lose about 5 kilograms in just two weeks. They also confirmed that the weight loss stays steady and effective as long as you stick to allowed and forbidden foods.

  
   

  • Example of the Qaratai system:

  

  1. Breakfast:

  
   

  

  • The Qaratai system relies on just two main meals or eating small snacks between meals.
  • In the Qaratai system, breakfast is the most important meal because it boosts your metabolism and keeps your blood sugar steady all day. So if you skip breakfast, your body gets used to less food and slows your metabolism to save energy, which causes fat storage in the body.
  • The meal mainly includes eggs, at least two boiled eggs or more depending on how full you feel. Don’t overboil the eggs cause that makes a green or gray outer layer and turns into unhealthy fat.
  • You can add a piece of full-fat low-salt cheese but no bread, or some low-salt nuts, some low-salt olives, olive oil with thyme, or a cup of milk but no sugar.

  2. The second meal:

  

  • The second meal can mainly have protein like (meat, fish, or poultry), with vegetables or salad.

  
   

  • Some tips to boost the effect of the Karatay weight loss method:

  

  1. Make sure to walk for 30 minutes every day.
  2. Drink at least 3 liters of water every day.
  3. Make sure to eat fresh vegetables to get your daily vitamins and minerals.
  4. Avoid eating at least 3 hours before bedtime.
  5. Avoid fizzy drinks.
  6. Rely on foods low in salt and with a high vinegar content.
  8. Stay away from carbs like bread, potatoes, or rice in your meals. You can eat nuts and walnuts instead to feel satisfied.
  10. Eat fruit in moderation, just one type throughout the day.
  11. There should be at least a 4-5 hour gap between meals whether you eat two or three meals a day.

  
   

  • Comparison between the Karatay diet and the keto diet:

  

  1. Both diets cut carbs but Karatay allows moderate fruit, unlike keto which bans all sugary foods.
  3. Both diets stress protein intake. Karatay has no limits, but keto sets protein at about 25% of your daily meals.