What is the Karatay diet and how to apply it to lose weight in Ramadan

 

For most of us, Ramadan is an opportunity to enjoy the sweet treats we love, right? After a long day of fasting, many people feel like it’s the least they deserve. But on the other hand, the holy month can also mark the beginning of a healthier lifestyle. If you're looking to lose weight during Ramadan without feeling deprived, the Turkish Karatay Diet might just be the solution. In this guide by  you’ll discover all the tips to help you follow the Karatay Diet during Ramadan and maintain both your weight and health.

What is the Karatay Diet?

The Karatay Diet is a nutritional system developed by Turkish doctor Canan Karatay, aimed at detoxifying the body, renewing cells, and helping with natural weight loss. The basic idea behind this diet is that it stimulates the body to release the leptin hormone, which reduces hunger, allowing you to eat less and lose weight.

What is the Glycemic Index (GI)?

The Glycemic Index (GI) determines how quickly carbohydrates are converted into glucose in the blood. It’s divided into three levels:

• 0-55: Low GI (foods that don't raise blood sugar quickly, such as nuts and vegetables).
• 56-69: Medium GI.
• 70-100: High GI (foods that raise blood sugar quickly, like sweets and white bread).

Is the Karatay Diet Suitable for Vegetarians?

Yes, the Karatay Diet is very suitable for vegetarians, whether you are a strict vegetarian (plant-based) or you eat dairy and eggs. The diet focuses on healthy fats and protein, so you can replace meat with plant-based proteins like beans, lentils, tofu, and nuts.

Is the Karatay Diet Suitable for Diabetics?

Since the Karatay Diet significantly reduces carbohydrate intake, it can lower blood sugar levels, which is beneficial for some diabetics. However, if you are taking insulin or medications for diabetes, it's important to consult with your doctor to avoid a sudden drop in blood sugar levels.

How Much Weight Can You Lose with the Karatay Diet?

Followers of the Karatay Diet report losing about 5 kg within the first two weeks. As long as they continue with the diet, weight loss continues in a healthy and balanced way.

Main Benefits of the Karatay Diet

• Allows many foods that are prohibited in other diets: You can eat healthy animal fats like clarified butter, butter, and olive oil, as long as they are 100% natural and free from hydrogenated oils.
• Relies on filling and healthy foods: Nuts, dried fruits, and vegetables play a central role, keeping you satisfied for long periods.
• Protects against many diseases: It helps prevent type 2 diabetes, high blood pressure, cholesterol, and arteriosclerosis, which can have serious long-term effects.
• Not just a diet, it’s a lifestyle: Many people following the Karatay Diet aren’t only seeking weight loss, but they also enjoy better overall health and a stronger body.
• Renews body cells and protects the heart: The diet reduces the risk of heart attacks and strokes by avoiding harmful sugars and carbohydrates.
• Treats digestive issues: It helps alleviate problems like bloating, constipation, and indigestion. It also has a positive impact on skin health, making it clearer and more radiant.
• Boosts energy and activity levels: The diet helps reduce lethargy, leaving you physically and mentally energized, thanks to healthy fats and proteins that provide sustained energy.

Similarities Between Keto and Karatay

• Reducing carbohydrates: Both diets significantly reduce carb intake, but in the keto diet, it should not exceed 5% of daily calories (less than 50 grams), and it’s preferred to get carbs from leafy vegetables. In the Karatay diet, carbs are limited but not as strictly, and fruits can be consumed in moderation.
• Avoiding sugar: Keto strictly avoids sugar, while Karatay also restricts sugar but allows dried fruits and nuts in moderation.
• Protein focus: Keto restricts protein to 25% of daily calories, while Karatay has no set limit on protein but prefers healthy sources.
• Encouraging healthy fats: Keto is based on fats providing 70% of daily calories, while Karatay emphasizes natural fats like clarified butter, butter, and olive oil without a specific percentage.

Drawbacks of the Karatay Diet

• Difficulty in maintaining: Some people find it challenging to stick to this diet, especially if they are used to traditional high-carb foods.
• Potential nutrient deficiencies: Like any diet that restricts carbs, it can lead to a lack of vitamins and fiber, causing issues like constipation, fatigue, and headaches.
• Excessive unhealthy fats: Although the diet emphasizes natural fats, some people may consume too many saturated fats, which could lead to health problems in the long run.
• Kidney problems: Like keto, the Karatay Diet may cause dehydration and increase the strain on kidneys, which can be risky for people with kidney problems.
• Binge eating: Restricting certain foods for extended periods might lead to cravings, causing some to binge later.
• More balanced diets available: Some experts believe that the Mediterranean diet (similar to Karatay) is better because it offers a balance of healthy eating with some allowances for restricted foods.
• Prohibition of many foods: The diet restricts foods like baked goods, white rice, and most fruits, which can be difficult for those used to eating them.
• Lifelong sugar ban is hard: Eliminating sweets forever can be tough, and this could trigger occasional binge eating.
• Not suitable for pregnant or breastfeeding women: Because it eliminates whole grains like wheat, oats, bulgur, and cornflakes, pregnant or breastfeeding women may be deprived of important nutrients.
• No emphasis on resistance training: The diet recommends walking but doesn't support resistance exercises that help tone the body and increase metabolic rate.
• No advice on supplements: The diet doesn't provide guidance on necessary supplements, like multivitamins, omega-3s, or vitamin D.

Foods Allowed and Forbidden in the Karatay Diet

Allowed Foods:

• Healthy fats: clarified butter, natural butter, olive oil, coconut oil.
• Eggs: can be eaten in any quantity, boiled or fried in butter or clarified butter.
• Dairy: full-fat cheese, yogurt, and cream (avoid low-fat products).
• Meats: all types of red meat, poultry, fish, and seafood.
• Nuts: such as almonds, walnuts, hazelnuts, and cashews (unsalted and unroasted).

Forbidden Foods:

• Carbs: bread, pastries, pasta, rice, potatoes.
• Sugars: white sugar, brown sugar, artificial sweeteners, sweets.
• Fruits: generally prohibited due to their fructose content, which can cause fat buildup in the liver.

Note: The diet relies on healthy fats as the main energy source instead of carbohydrates, making it suitable for people wanting to lose weight healthily without counting calories.

Karatay Diet Plan for a Week

Notes:

• Breakfast is fixed with healthy fats and protein.
• Lunch depends on protein and vegetables without carbs.
• There’s no dinner, as the diet follows two main meals a day.

Day 1:

• Breakfast: 2 fried eggs with clarified butter + cottage cheese with olives + raw, unsalted nuts + cucumber and tomatoes + cup of milk tea without sugar.
• Lunch: Grilled chicken + green salad.

Day 2:

• Breakfast: Lentil crepe + eggs with pastirma and clarified butter + Edam cheese + coffee with milk + cucumber and lettuce.
• Lunch: Grilled meat + cooked spinach + soup + salad.

Day 3:

• Breakfast: Cottage cheese with mushrooms and olive oil + raw unsalted nuts + coffee without sugar.
• Lunch: Marinated grilled fish + green salad.

Day 4:

• Breakfast: 2 boiled eggs fried with clarified butter + labneh with olive oil + lettuce, tomatoes, and cucumbers + raw unsalted nuts + tea.
• Lunch: Chicken casserole with vegetables + salad.

Day 5:

• Breakfast: Shakshuka + cottage cheese + cucumber and tomatoes + raw unsalted nuts + tea.
• Lunch: Lentil soup + cauliflower rice + salad.

Day 6:

• Breakfast: Eggs with vegetables + Romano cheese + lettuce, tomatoes, and cucumbers + raw unsalted nuts + coffee with milk.
• Lunch: Grilled chicken breast + green beans and zucchini + green salad.

Day 7:

• Breakfast: 2 eggs with clarified butter + white cheese + olives + raw unsalted nuts + lettuce and cucumbers.
• Lunch: Lentil crepe stuffed with chicken, cheese, or minced meat + homemade pickles.

One-Day Program for the Karatay Diet

Day Overview:

• The day includes two main meals with the possibility of a third when stabilizing weight.
• The system focuses on healthy fats and proteins, avoiding processed carbs and sugars.

Breakfast (08:00 - 09:00):

• 2 eggs (preferably organic).
• 8 - 10 olives (green or black).
• 4 - 5 pieces of dried apricots (natural source of sugar without excess).
• White cheese (full-fat or local).
• Sugar-free drink: water, herbal tea, or unsweetened tea.
• Nuts: a small handful of walnuts or hazelnuts.

Lunch (13:00 - 14:00):

• Piece of cold-cut meat (like grilled meat or turkey slices).
• Vegetable dish cooked in olive oil (e.g., spinach, zucchini, green beans).
• Salad with olive oil (lettuce, cucumber, tomatoes, arugula, bell pepper).

Dinner (18:00 - 19:00):

• A light, balanced meal to finish the day without storing excess fat.
• 1 cup of full-fat yogurt (plain).
• Vegetables cooked with butter or olive oil.

• Full-fat milk cup
  Grilled fish / chicken / red meat
  Salad with olive oil

  Tips for Following the Karatay Diet During Ramadan

  The Karatay Diet is well-suited for fasting as it helps stabilize blood sugar levels and prevents sudden hunger pangs. Here are the key tips for applying it during Ramadan:

  Tips for Suhoor (Pre-Dawn Meal):

  Suhoor is the most important meal in the system, so make sure to:

• Eat at least two boiled eggs, and you can increase the amount if needed.
• Avoid boiling the eggs for too long to preserve nutrients.
• Steer clear of bread, potatoes, rice, and foods made from wheat.
• Replace bread with raw, unsalted nuts such as walnuts, almonds, and hazelnuts.
• Drink a cup of full-fat milk to maintain hydration during fasting.

• Tips for Iftar (Breaking the Fast):

  When breaking your fast, follow these rules:

• Start with one date and a cup of water, and wait a little before eating the full meal.
• Have a healthy protein source such as grilled meat, fish, or chicken.
• Add leafy vegetables and salads with olive oil to keep you full.
• Avoid bread, rice, pasta, and potatoes.
• You can eat one piece of fruit per day as a maximum.
• Avoid traditional Ramadan sweets; instead, opt for a small amount of dark chocolate (85% cocoa or more).

• Drinking Water and Exercise:

  To maintain good health during fasting:

• Drink 8-10 cups of water daily, distributing it between Iftar and Suhoor.
• Avoid sugary drinks and juices; replace them with water, herbal tea, or unsweetened green tea.
• Engage in light exercise, like walking for 40 minutes daily, two hours after Iftar.

• Number of Meals and Timing:

  You can have two to three meals daily after Iftar, but with a gap of 4-5 hours between each meal.

  Important Tip: Stick to the basic rules of the diet without major exceptions to avoid gaining weight during Ramadan!