What is ketogenic diet?
Ketogenic diet was originally a method to treat intractable epilepsy in children, but it is not a well-known way to lose weight. Ketogenic diet is only popular among bodybuilders or models who need to change their body shape in the short term after entering the fitness and weight loss circle. 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.
Ketogenic diet, also known as ketogenic diet, is made by adjusting the diet structure:
Fat: 75%
Progen: 20%
Carbohydrate: 5%
Simulate the "hunger strike" state of human body, and force the body to change from "burning sugar and carbon for energy" to "burning fat for energy" through very little carbohydrate intake. It can be seen that this diet runs counter to the traditional "fitness diet". After all, because of fitness, I finally adjusted my diet to less oil, less sugar and less fat, and now I have to change it to the other extreme.
In fact, the most important thing about Keto is:
1. completely reduce carbohydrate intake.
2. Control protein intake.
3. On this basis, supplement healthy fat for energy supply.
Protein is controlled because in the case of insufficient carbohydrates, the excess unconsumed protein will be converted into glycogen, and then become fat again, returning to the non-keto state. There are many kinds of carbohydrates, such as normal and abnormal staple foods (rice and flour), green vegetables, fruits (especially sweet fruits), nuts, milk yogurt, sugar, honey and so on.
Edible fat source:
1. Oil: coconut oil, butter, lard, butter, ghee and olive oil. Try not to eat all the seed oil.
2. Meat: pork belly, salmon, ribs, viscera, trotters, oxtails, hooves and elbows.
3. Nuts: macadamia nuts and walnuts.
Ketogenic diet recipe
First of all, staple foods, such as noodles, rice, bread, steamed buns and steamed bread, are inedible, and so is sugar, and it can't be used as a seasoning for cooking. Beans, including red beans, soybeans and mung beans, are also inedible. Nuts can be eaten in small amounts (nuts also contain 20% carbohydrates). Secondly, vegetables can be eaten, and ketogenic diet is easy to constipation. Dietary fiber in vegetables can be slightly improved. Generally, you can eat 300-500g vegetables a day, but you can't eat vegetables with roots (containing more starch). Then, eat as little or no fruit as possible. You can't eat sweets, desserts or sugary drinks. The rest of the meat can be safely eaten, especially the meat with more fat, such as pork belly, salmon and steak. However, it is necessary to control the amount of protein not to exceed 100g, that is, the amount of one catty of beef. Excessive intake of protein will affect ketone production.
Attention should also be paid to ketogenic diet to lose weight
During the ketogenic diet, you need to constantly monitor whether you are in a ketogenic state. The common method in the early stage of ketogenesis is to measure ketone bodies in urine with urine ketone test paper, or to measure ketone bodies with blood ketone meter. Under normal diet, the concentration of ketone bodies in the body is lower than 0.3mmol/L, while after ketogenic diet, the concentration of ketone bodies in the body can reach 8 mmol/L.
Does ketogenic diet have side effects?
Of course there is! And it could be serious! Will increase the level of bad cholesterol (LDL low density cholesterol). Some people suggest that eating more unsaturated fatty acids (like olive oil) and eating less saturated fatty acids (like fat) may inhibit the increase of LDL, but the optimal proportion of oil in ketogenic diet is still unclear.
At the beginning of ketogenic diet, some people will feel unwell, such as dizziness, fatigue, insomnia or constipation. Some people call it "ketosis cold". Symptoms last for several days, or even get better after several weeks. Drinking more water will promote recovery. It is necessary to detect renal function during ketogenic diet, because it may cause electrolyte disorder and even damage renal function. If you have diabetes, most therapeutic drugs need to be reduced or even stopped, otherwise it will cause hypoglycemia. Eating ketogenic diet for a long time will increase the probability of fatty liver and kidney calculi. Some people are not suitable for starting a ketogenic diet, such as those with pancreatitis, abnormal liver function or congenital fat metabolism disorder.
At present, the long-term research on ketogenic diet is limited. The general advice is to start losing weight under the guidance of a doctor, ranging from 2-3 weeks to 6- 12 months. After the weight loss effect is achieved, starch foods are gradually added.
Many weight loss experts do not recommend using ketogenic diet to lose weight, because any extreme diet will always have side effects in the long run. In addition, losing weight should be a long-term process of changing behavior patterns such as diet and exercise. If a person does not learn what good eating habits can be adhered to for a long time, such as balanced nutrition and controlled quantity, it is easy to rebound after losing weight with ketogenic diet in the short term. In order to prevent weight rebound and lose weight in any way, the safe and effective weight loss rate is 1% of the weekly weight loss. Therefore, weight control is not a sprint, but a lifelong healthy habit.
Advantage and disadvantages of ketogenic diet
Benefits:
Eating meat and oil can help to lose weight, suppress hunger, improve cholesterol and triglycerides, and lower blood pressure.
Disadvantages:
Ketosis cold increases bad cholesterol, which is not suitable for everyone and needs to be carried out under the guidance of a doctor; Do it yourself is not recommended. It may cause electrolyte disorder, and renal function needs to be tested, and the long-term effect is not clear.
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.