First, the principle of ketogenic diet
As we all know, energy intake has a great influence on a person's weight. Creating an energy gap and dieting to lose weight are also the standards for brushing fat now. But why is the "2 1 day diet" criticized for eating cucumbers and apples? Is not conducive to health, but also easy to "rebound" and "toss"? We need to know why, understanding the energy operation mechanism of the body can get twice the result with half the effort on the road of shaping.
(A) the energy source of cells
The chemical energy that human cells can directly use is adenosine triphosphate ATP. ATP is produced only through mitochondria. Mitochondria are sausage-like organelles composed of two phospholipid bilayers. They are like boilers, which continuously produce ATP by burning nutrients, just like thermal power plants that continuously burn coal to generate electricity, providing energy for cells and maintaining the energy needed for human operation.
Then, the "coal" of the human body, that is, the nutrients burned by mitochondria, is carbohydrates. These substances are digested in the digestive tract to produce sugar, the largest proportion of which is glucose, which means that glucose is the most commonly burned coal for cell power generation.
However, as a water-soluble substance, glucose has a great disadvantage, that is, it cannot be stored in large quantities. Like puffed food, it looks big, but there are not many goods. Liver and muscles can convert glucose into glycogen and store it, but even if they are full, they can only support human activities for a few hours. Won't people be depressed if they can't eat carbohydrates after a few hours? So, the human body thought of a way. Because there is not much glucose, it will be compressed into another substance that is easy to store. Because there are not many puffed foods, you will bring compressed biscuits. This kind of material with high energy density like compressed biscuits is fat.
(b) protein and weight loss
Because fat is the body's energy reserve, many people expect to lose weight by dieting. But in fact, this method of losing weight is very harmful to the body.
In the early days of dieting, of course, the body uses carbohydrates represented by sugar. But in less than half a day, the glucose in the body has been exhausted.
However, the body will not mobilize a lot of fat for energy at the first time, but will consume a class of unstructured proteins, mainly albumin, existing in the blood. When people are injured, lose too much blood or have low liver function, doctors usually prescribe albumin injection. This albumin is synthesized by the liver and belongs to a plasma protein.
One of its main functions is to participate in gluconeogenesis when energy is insufficient.
What is lack of energy? It means hungry, nothing to eat.
Glycogen heterogenesis is a technical term. It refers to the process that non-sugar substances, especially amino acids, are converted into glucose by enzymes in the body. Amino acids are an integral part of protein. Because the human body cannot store water-soluble amino acids or protein, if it is not digested and absorbed from food, it means that the body has disassembled its protein. The unstructured proteins such as albumin were dismantled at the first time.
This is the initial stage. If people continue to starve, the body will mobilize more fat and begin to break down structural proteins. Our skin, muscles and bones are all structural proteins.
(c) the significance of glycogen heterogenesis
Then the problem is coming. Since the energy density of fat is so high and we have so much fat. So when I go on a diet, my body consumes fat, okay? Why use such an important and precious protein?
There are three reasons:
1. protein can be converted into glucose by gluconeogenesis, while fat can only be converted into ketone bodies but not into glucose.
2. The nervous system of human body can't directly use fat, but can only use glucose and ketone body for energy supply.
3. Ketones are acidic. If the ketone body content in the blood is too high, it will make the blood too acidic.
If the nervous system is not electrified, even if other parts of the body are intact, people will die immediately.
If the nervous system is electrified, the protein-converted sugar source is not used, and only the fat-converted ketone body is used. Then the blood will be sour to the point of life-threatening.
Mobilizing protein can give consideration to the acidity and alkalinity of nervous system and blood, which is the best choice after compromise. But as I said before, protein's role is so important that there is not much difference between consuming protein and consuming life, which will make life directly enter the countdown.
Atkins diet
Protein consumes himself so horribly, why not stop dieting? How can you lose weight without dieting? In fact, according to the energy operation mechanism of the human body, it should not be difficult to introduce. As long as the proportion of carbohydrate, fat and protein in the diet is adjusted, the body can be in a state of consuming a lot of fat. Since only the consumption of carbohydrates can mobilize a lot of fat, it is good to eat as little carbohydrates as possible first, and then naturally enter a state of carbohydrate deficiency, and the human body will certainly consume protein. Then increase protein's intake to make up for protein's loss.
So a low-carbon and high-moisture protein diet came out. People can eat a lot of fat in this way for several months. Atkins diet is characterized by high protein ratio and very low carbohydrate, which can simulate human hunger. However, this diet is controversial. It does have an excellent weight loss effect for some people, but it also exposes many problems. This diet leads to blood acidity, which is the main side effect.
However, it should be noted that the body is like a hybrid car, and the energy consumed at all times is provided by these three substances.
As mentioned earlier, using carbohydrates for energy means that under normal circumstances, carbohydrates are consumed in the largest proportion, but at the same time, fat and protein are also being consumed, but the proportion is not so large.
Application of Atkins diet
If you think it's feasible when you see this, I'll share the common menu of ketogenic diet and operate it, and then I'll know if it's suitable for me. During the exercise, tighten the body lines.
Breakfast: Bulletproof coffee. Add a spoonful of cream and a spoonful of coconut oil to black coffee at 240℃. It tastes like a greasy latte, providing a capacity of 4-5 hours and lasting satiety.
Lunch: Stir-fried pork slices with a spoonful of soy sauce and a little sugar-coated lettuce until you are full.
Dinner: Flammulina velutipes with bacon, avocado cut and half baked or put in the microwave for one minute is also delicious.
There are some ketogenic meal replacement brands on the market, and "ideal fuel" is one of them. Ketogenic meal replacement bars and bullet-proof printing series can be tried, and the price is within the acceptable range.
Nuts: hazelnuts, almonds, pistachios, macadamia nuts and pecans. Don't buy all kinds of sugar nuts in the market. If you eat them, you will excrete ketones. Look at the ingredient list and try to buy raw roasted nuts. Do not eat too much. It is recommended to eat one or two handfuls before meals.
With a goal in mind, what kind of diet to choose is just a matter of choice. I am currently brushing my fat, and I will try to produce ketone when I encounter a bottleneck. If necessary, you can consult more materials, such as Nutrition-Concepts and Debates, Diet Health and Nutrition, etc. And you can also listen to the advice of senior people, such as fitness coaches and fitness bloggers, so as to be aware of it.