Don't you think it's difficult?

But obesity really bothers many people. They have tried countless methods: dieting and exercise. In the end, either you can't stick to it or you rebound. They all say, "It's too hard to lose weight!"

Don't you think it's difficult?

But some people lose weight easily, such as the following one: Caitlin Graham, who tried to go on a diet but couldn't stick to it, which easily led to revenge overeating and lost confidence in losing weight. Finally, she decided to try again and started her last attempt: ketogenic diet. To her surprise, she lost 50 pounds (23 kilograms) in just four months, which she never dreamed of before. She can lose weight by changing her diet!

I lost 46 pounds in just 4 months!

Why do many people go on a diet?

Because dieting is difficult to lose weight and exercise is very tiring! If you want to persist in painful things, you must have strong willpower. If you don't lose weight after dieting, you simply doubt life

Why doubt life?

There is no reward for giving! Who can handle this? What little willpower there is has also been shattered by the ruthless reality.

To really lose weight, you must let yourself lose weight happily and enjoy it, instead of feeling painful, and the painful process is hard to persist. Only when you are happy and satisfied can you continue. You don't even need too much self-control, because this is what your body likes and it is a natural process.

Here is a happy and satisfying weight loss method-ketogenic weight loss method.

Yes, the most important thing is to feel satisfied, which is the key to success in losing weight!

What is a low-carbon ketogenic diet?

First of all, we need to understand an obesity hormone-insulin.

In fact, most fat people eat it the day after tomorrow. For fat people, the more important question is, what determines your appetite, makes you want to eat, and makes you fat?

In fact, modern science has found that the fundamental factor affecting obesity is hormones. Hormones in your body also determine whether to burn fat or store fat. Most healthy thin people in life don't mean that they won't get fat no matter how they eat, but that they won't eat much at all.

Dr Jason Fung, a Canadian doctor, once said a big truth: "I can make anyone fat. I just need to give him insulin to make him fat quickly. "

Feng Jiasen's Speech: Reasons for Faking Obesity Calories

Yes, insulin is the hormone responsible for storing fat. If the insulin in fruit is always high, then you will get fat easily.

What food is the least irritating to insulin?

The food we eat usually contains carbohydrates, protein and fat.

Carbohydrate stimulates insulin (obesity hormone) the most, followed by protein, and fat has little effect on insulin.

(Effects of carbohydrate, protein and fat on insulin)

So the answer is simple: high fat, moderate protein, low carbohydrate, so eating will have less influence on insulin, and you can also enter the fat burning mode and become a fat burning machine!

How to eat a low-carbon diet?

1, eat less carbohydrates!

Quite simply, carbon is carbohydrates, mainly referring to sugar and starch foods. Eating less carbohydrates helps to lose weight.

There are three forms of carbohydrates: sugar, starch and fiber. Fiber does not participate in metabolism, just like water, which can be basically ignored.

The main sources of carbohydrates are these: rice flour, sugar and starchy food.

Don't eat, don't eat, don't eat!

2. Eat more meat, eggs, fish and vegetables.

Eat and eat until you are full!

It can be summed up in one sentence: when eating, only eat vegetables and meat, not rice, until you are full. If you are not full, you will be full if you eat a few pieces of fat.

Reminder: Eat less starchy vegetables that grow underground! Underground root vegetables include potatoes, sweet potatoes, yams and lotus roots.

Some underground vegetables, with less starch content, can be eaten in moderation, such as radish, carrot, white radish, etc., with less starch content.

For another example, although pumpkins grow on the ground, they also have a certain starch content, and appropriate amounts are also recommended.

Starchy food, eat less

What is the difference between a low-carbon diet and a ketogenic diet?

Ketogenic diet is stricter than low-carbon diet, with less carbohydrates!

When eating a low-carbon diet, the intake of carbohydrates is generally below 20% of the total intake, and the intake of fat and protein varies from person to person, which can be adjusted according to your own situation.

The carbohydrate intake of ketogenic diet is low, below 10%, generally around 5%. It is a very low-carbon water diet with a high fat intake, generally around 70%.

Remember, you can't eat too much fat. The basis of ketogenic diet is that if you are not hungry and don't eat, you will naturally eat less, but you should learn to control the proportion of intake.

For example, if your daily calorie requirement is 2000 calories, it means that your carbohydrate intake should not exceed 50g, your fat intake should be between 155 and 178g, and your protein intake should be between 50 and 100g.

A low-carbon diet can eat about 50g of carbohydrates a day, that is, you can eat 2 slices of bread, or a little noodles, or a small bowl of rice, or 3 small potatoes a day. Remember: it's a quarter!

Carbohydrate in ketogenic diet should be controlled below 20g a day, so basically only one bite of carbohydrate can be eaten. Or 4 choices 1, you can only eat a piece of bread or a potato. This is the limit.

Of course, the effect is that the ketogenic diet is better. In fact, you don't have to eat a potato, so the weight loss effect is better.

Why can a low-carbon ketogenic diet suppress appetite and make you eat less naturally?

→ It does not stimulate insulin, and it is easy to stop eating.

Here, we want to introduce a hormone that helps you lose weight-leptin.

Leptin is secreted by fat cells, which send a signal to the brain (hypothalamus) to remind the brain that it has enough energy and does not need to eat any more.

Therefore, leptin is a hormone that makes you "stop when you are full". The specific working principle is as follows:

The process of leptin running in the body is as follows: we eat → when we are full, fat rises → we secrete leptin → the brain receives signals → we stop eating.

In fact, it is normal for children not to eat when they are full, but it becomes very difficult for some adults.

Because many people like to eat rice flour candy, which is the carbohydrate we mentioned above, it is the most stimulating food for insulin. When the insulin level is high, it will also hinder the leptin signal, and the brain will not receive the signal of "stop when you are full".

(Screenshot from: Robert Luistig's speech)

Eating like this for a long time will lead to insulin resistance. At this time, the insulin in the body may be high for a long time, and eating can't stop.

Many fat people, why can't they stop insulin resistance as soon as they eat, and always stop when they are full? Most of them are because they can't receive satiety signals and leptin resists.

Low-carbon diet can stabilize blood sugar, lower insulin level, slowly restore leptin resistance, and receive satiety signals normally, so you will naturally eat less.

→ Blood sugar is stable and appetite is more stable.

Low-carbon diet has a natural effect of reducing appetite. Most people eat too much because they eat too much refined carbohydrates too fast, which leads to a sharp rise and fall of insulin, which makes people hungry soon. Then, it will make you eat more, enter a vicious circle, eat too much, and feel good, but soon you will be hungry again. If you go on for a long time, you will naturally get fat.

Blood sugar also has a great influence on appetite. Eating a high-carbon water meal in the morning, such as steamed stuffed bun and fried dough sticks, will increase blood sugar, then decrease and return to hypoglycemia. At this time, the signal is sent to the receptor in the brain, and then the appetite will increase.

The theoretical basis behind this "glucose inhibition theory" is that the decrease of glucose supply in the brain will lead to hunger, while the increase of blood sugar level will lead to the decrease of hunger.

Hypoglycemia rarely occurs after low-carbon diet, blood sugar has been very stable, and there is no special hunger. Even if the stomach is empty, it is a very comfortable hunger.

→ enter the fat burning mode, continuously produce ketone bodies, and lose appetite.

The main principle of ketogenic diet is to limit carbohydrates, switch the energy supply mode, burn fat (dietary fat and body fat) to produce ketone bodies, and instantly become a fat burner!

Ketones have many functions. One of the biggest benefits is that you can control your appetite and naturally reduce your food intake.

→ Hunger levels are more stable.

Ghrelin is a hormone produced by the intestine. As the name implies, it will make you hungry, it will make you eat, which is the opposite of leptin.

When your stomach is empty, it releases auxin and sends a message to the hypothalamus telling you to eat. Usually, the level of ghrelin is the highest before eating and the lowest after eating for about an hour.

Low-carbon dieters, who eat nutritious and high-calorie foods, are small in size, and the calories of a large bowl of noodles are similar to those of a fat fist.

Therefore, after a low-carbon diet, you won't flatulence, even if you are on an empty stomach, you won't secrete too much auxin, and you won't be hungry.

That is to say, when you are full, your stomach is still flat, haha.

Does ketogenic diet not cause ketoacidosis?

In fact, it is normal for the body to produce ketones.

Science and technology are developing and human beings are making progress. Recently, we learned that ketone bodies are actually common components in blood. Even in healthy people who do not produce ketones, ketones always exist in their blood.

The longer you don't eat, the more ketone bodies you have. After a night of fasting, 2% to 6% of your body's energy is provided by ketone bodies. After fasting for three days, ketone bodies will provide you with 30% to 40% energy.

After a lot of exercise, you will also produce ketones, so common sense is that as long as you are losing weight and burning fat, you are in a ketogenic state.

In recent years, the word nutritional ketosis is very popular, which is a special state that a normal person enters under a normal low-carbon diet.

Nutritional ketosis was put forward by Dr. Phinney, who was introduced to you before. He is a professor at Harvard and Stanford and the originator of ketogenesis. He has been suffering from ketosis for about 40 years, and he is still very healthy. Currently, he is one of the technical leaders of Virta.

Nutritional ketogenesis: it is a gradual ketogenic diet process, and it is also what we usually call the state of ketogenic dieters.

Ketoacidosis: refers to diabetic ketoacidosis (DKA), which is an extremely dangerous metabolic state.

It usually happens to patients with 1 type diabetes or other patients, because the insulin function of the body is destroyed, insulin can't be secreted normally, or patients with type 2 diabetes don't take medicine normally, etc., which is very rare.

Write it at the end

How to eat?

Bottom line: When eating, eat only vegetables and meat, not rice, and eat more vegetables until you are full. If you are not full, you will be full after eating a few pieces of fat. It's really too simple!

Eat good meat and oil.

Let you naturally eat less, not hungry, even if you are hungry. This is the principle of low carbon weight loss.

The main reason why low-carbon diet is becoming more and more popular is that it works well, because it solves the pain points of many people and can't control their mouths.

Of course, you may have just started low-carbon and haven't felt the effect yet, or you haven't fully entered the ketogenic state, so there will be no such effect.

Be more patient, and after a while, you will also feel this effect. When you try to eat lightly without stress, you may get into a better state.

Of course, some people have been unable to lose their appetite because of emotions, stress and other factors. If you eat too much after low carbon, it is recommended to cooperate with fasting. Of course, patients with severe eating disorders (overeating and vomiting, etc.). ) It is recommended to do it under the guidance of a psychological counselor.

Remember: slow is fast, but rushing for success will increase stress and manage bad mood, so it is really difficult to lose weight.

I hope everyone will accept themselves first, and then slowly change themselves. Finally, I hope all the friends who read this article can lose weight successfully ~