Is ketogenic diet harmful to health?
1, long-term ketogenic diet is easy to cause the lack of mineral elements such as selenium and magnesium. Selenium deficiency can cause irreversible myocardial damage, arrhythmia and even sudden death.
2. Long-term ketogenesis may cause abnormal thyroid function. Slow down metabolism, leading to ineffective weight loss or even weight gain, accompanied by physical fatigue, hair loss and other phenomena.
3, constipation.
4, ketogenic diet may lead to kidney calculi.
5, gastrointestinal dysfunction, including nausea, vomiting, diarrhea and so on.
6, menstrual disorders.
7, bad breath, frequent urination, unknown rash.
8. Muscle loss
Principles of ketogenic diet
Generally speaking, the strict ketogenic diet is as follows: carbohydrate 5%, protein 20%, and residual fat 75%. Fat intake is the main form of ketogenic diet, and staple foods such as rice and noodles cannot be used as the source of carbohydrates, so the unreasonable diet structure is obvious. Moreover, if you eat ketogenic diet and exercise at the same time, a diet with less carbohydrates will inevitably reduce your sports performance and fail to achieve the corresponding sports goals. Like intermittent fasting and carbon cycle, the biggest disadvantage of ketogenic diet is that it is not easy to maintain for a long time and is easy to gain weight again. Many people can lose weight at the rate of one kilogram a day in the early stage of using ketogenic diet, which is quite terrible data. But in the early stage, it was mainly water in the body.
Why does this diet lose weight?
When the daily intake of starchy food is less than 50g (1), insulin secretion will decrease, and low insulin level will promote fat decomposition. The product of fat metabolism is ketone body, which has the effect of suppressing appetite.
A person will feel so hungry when he is hungry at first. When he is hungry for a while, he doesn't eat, but he doesn't feel hungry. This is when the body breaks down fat and produces ketone bodies. Too high ketone bodies can lead to extremely dangerous ketoacidosis in patients with 1 type diabetes. However, in a human body with normal glucose metabolism, ketone bodies are not high enough to change the pH value of body fluids, so hunger will not cause acidosis.
Ketogenic diet ensures that the ketone body substances in the body are at a trace value, which is equivalent to that of healthy people when they are hungry, so that people do not feel hungry. In the long run, the total calorie intake will be reduced, which is conducive to weight loss.
Many studies have shown that a low-fat ketogenic diet with the same calorie has a better weight loss effect. Many people lost as much as 10 in two weeks. Ketogenic diet has diuretic effect, so the initial weight loss is due to dehydration, and then start to lose fat. How much weight a person can lose depends on many other factors, such as age, gender, race, activity, genes and calorie intake.
For maintaining weight, the limited research results seem to be that the ketogenic diet is also beneficial: once the human body realizes the weight loss, the basal metabolic rate will drop, and you will find it more and more difficult to lose weight. For example, a low-fat diet will reduce the basal metabolic rate by about 400 calories per day, but a ketogenic diet will not reduce the basal metabolic rate. The specific mechanism is still unclear. Ketogenic diet can not only lose weight, but also reduce waist circumference, blood pressure and blood sugar, and increase the amount of good cholesterol (HDL high-density cholesterol) and triglycerides.
dietary structure
Eat less than one or two meals a day and eat more meat and oil. The diet structure of ketogenic diet is completely opposite to that of normal people, with low calories, moderate protein, high fat and extremely low carbohydrate, and the ratio of fat to carbohydrate is about 3: 1. Simple and intuitive: eat less than one or two meals a day and eat more meat and oil.