Let me briefly talk about ketogenic diet and my personal views on ketogenic diet.
Ketogenic diet, as its name implies, is to make your body produce ketone bodies. When your body lacks a substance, it will make your body produce another substance to replace the effect of this substance. Ketone bodies are produced in this state. When you consume little carbohydrate, your body also consumes less protein (protein can also be converted into sugar, which is called gluconeogenesis).
The body will let the fat in the body supply energy, and then the fat will be transformed into a new energy source. As a substitute for carbohydrates and protein, the liver decomposes oxidized fatty acids to produce three substances as substitutes for sugar:
Acetoacetate β-hydroxybutyrate acetone
These three substances are collectively called ketone bodies, which are used to supply energy to the body, and your insulin will be very low! Therefore, ketogenic diet is not suitable for diabetic patients, because after you quit carbohydrates, your blood sugar index is very low, which leads to a decrease in insulin secretion.
Types of Ketogenic Diet Ketogenic diet can be divided into three types according to the proportion and time of carbohydrate intake:
1.SKD standard ketogenic diet
This is the usual ketogenic diet. The intake of carbohydrates is very low, accounting for less than 5% of the total daily diet. The intake of protein is also low, accounting for 20-25% of the total daily diet, and the fat content is the highest, accounting for 70-75% of the total daily diet.
2.CKD cyclic ketogenic diet
Compared with the standard ketogenic diet, you can eat high-carbon water for two days in this week, and you need to strictly implement the standard ketogenic diet for the other five days. The food for one day is as follows: fat 75: protein 20: carbohydrate 5, eat.
3.TKD target ketogenic diet
This ketogenic diet is used by many fitness instructors, allowing you to eat some carbohydrates before and after training, and still use the standard ketogenic diet at other times.
Among the above ketogenic diet, the first one is the most standard, common and widely used, and the other two methods are more suitable for people with exercise needs.
How to judge the content of ketone body from the top? We know that the most important thing of ketogenic diet is to let the body enter the ketone body, so as to achieve the effect of losing weight. Many people are also at a loss when adopting ketogenic diet, and they don't know whether their bodies have entered the ketone body. So how do you judge whether the body has entered the ketone body state?
Here are some ways to judge:
1. Drinking water becomes frequent and you are often thirsty.
When the body enters the ketone body, it will feel thirsty, because the metabolism in the body will change, the fat will enter the energy supply mode, the intake of carbon water will decrease, the water in the body will naturally decrease, the insulin will decrease, and the kidney will actively absorb the water in the body, which is normal.
2. Go to the toilet often
Compared with this method, if you drink more water, you will naturally go to the toilet more frequently, but when you urinate more frequently, ketone body substance acetoacetic acid will appear in your urine.
3. Test paper detection
We can also test it by test paper. Just because acetoacetic acid, a ketone body, appears in your urine, you can detect it with test paper. This kind of ketone body test paper is sold in general pharmacies. You can test it with test paper in morning urine, which is also the most accurate way to judge your body entering ketone body.
4. bad breath
When your body enters the ketone body, your mouth will also be accompanied by a certain smell. This is because of the reaction of acetone, and the taste varies from person to person. Some people say it's the smell of nail polish, some people say it's similar to sweating, and some people say it's apples.
5. Not easy to feel hungry
The main source of hunger is the reduction of carbohydrates. When you get used to the ketogenic diet, your body enters the ketogenic state, and your body is used for fat energy supply, then your demand for carbohydrates will also decrease, and naturally you will not be so hungry, and your hunger will also decrease a lot.
The safety of ketogenic diet is not that simple. Although you can eat as much fat as possible, it is difficult to implement and not suitable for everyone. If it is not carried out well, it will have some negative effects on your health.
1. Ketogenic diet is not suitable for diabetic patients.
In the process of ketogenic diet, your insulin will become very low, and diabetics rely heavily on insulin for regulation, so ketogenic diet is not suitable for diabetics and is not recommended for people with impaired pancreatic function.
2. Strictly control the proportion of carbohydrate, protein and fat.
Many people think that ketogenic diet is just a simple intake of high-fat food. Many people have a lot of misoperation in this process, leading to hypoglycemia, constipation and intestinal discomfort. In fact, your food choice is very important in this process, not only the intake of fat, but also the proportion needs to be strictly controlled. Dietary fiber also needs adequate intake.
3. ketoacidosis and ketosis
Many people will worry about ketoacidosis in the process of ketogenic diet, which will lead to physical discomfort, serious and even life-threatening, but ketoacidosis is difficult to do. This phenomenon occurs in general diabetic patients, but ketogenic diet is not recommended for diabetic patients.
The other is to drink a lot during your ketogenic diet, but to achieve this effect, you have to drink a lot.
Ketoacidosis is a serious physiological problem, and the urine ketone body value can be as high as 20 mmol/L.
Ketosis is that the value of ketone bodies in urine is about 1-8 mmol/L, which is the normal performance of the body using ketone bodies. You should distinguish between the two. As long as you don't die, drinking a lot in the ketogenic diet will generally not cause ketoacidosis.
Personal views on ketogenic diet Every diet method has its applicable population, and ketogenic diet is no exception. Can't say that this method is useless, but it may not be suitable for you. Moreover, the operation difficulty coefficient of ketogenic diet is very high, so it is not recommended for the general population to try it. You should know the details. This diet has both advantages and risks.
You may not be happy when you execute it. Your body is short of carbohydrates, and you have said goodbye to carbohydrates for a long time. Sugar and sweets leave you, and you may feel dizzy and weak during the adaptation. If you want to choose this diet, you must have a detailed physical examination and follow the doctor's advice. Don't try it easily.
In addition, if your body has entered a ketone body state and wants to adjust to a normal diet state, your body will also have a painful adaptation stage, and blindly eating a lot of carbohydrates may lead to overeating.
Everyone's physique and habits are different, so consider the pros and cons yourself, and don't blindly follow a certain diet. Generally speaking, if you want to adopt a ketogenic diet, you should judge whether your physique and living habits are appropriate. If you just want to lose weight by eating fried food under the existing diet mode, it's time for you to wake up.