What are the benefits of ketogenic diet?
Ketogenic diet is a diet with low carbohydrate (20g carbohydrate per day), high fat (two tablespoons refined oil/meal, about 150g/ day) and medium protein (about 300g/ meal, the size of chess and cards). This diet makes people produce ketones. After the body produces ketones, it can start burning fat as energy for survival. Humans are hybrid cars, burning oil without electricity and burning fat without glucose!
Ketogenic diet therapy was developed by some German experts. They found that cancer cells like to eat sugar very much, and people can burn fat to transform life energy without eating sugar, thus turning the body into a ketogenic constitution. Cancer cells can't rely on ketones to survive without fat, which slows down the growth rate and makes cancer cells starve. At the same time, ketogenic diet can reduce inflammation in the body, and all diseases are inflammation. Because ketogenic diet is very fast to lose weight, fat people all over the world like to lose weight by ketogenic diet, and your body is healthy at the same time!
Losing weight quickly in a short time has greatly increased the confidence of dieters, but the study found that the weight loss effect brought by ketogenic diet was the most obvious in the first three months, and there was little difference between six months and three months, but it lost its effect in twelve months. Watching family members eat delicious rice, noodles or bread, mental perseverance can't overcome instinctive desires, so many people simply can't last 12 months or even 3 months. It may be that the ketogenic diet controls carbohydrates too strictly. After stopping the ketogenic mode, many people will overeat high-carbohydrate foods, especially soft bread or cakes with high sugar, high fat and high energy, which will lead to a vicious circle of slimming-rebounding-slimming-rebounding. Therefore, ketogenic diet is only suitable for short-term rapid weight loss, not for long-term stable and sustained weight loss.
Does ketogenic diet have side effects?
1, causing ketoacidosis.
Drink too much urine, nausea and vomiting, and the breath smells of rotten apples, which is mild. In severe cases, dehydration, accelerated heart rate and even life-threatening If you have diabetes and stick to a ketogenic diet, you are more likely to have acute ketoacidosis. The most serious thing is selenium deficiency, which can cause irreversible cardiomyopathy and even sudden death. This is also the reason why trace elements must be supplemented at the same time when implementing ketogenic diet.
2, increase the burden of liver and kidney
Where ketone bodies are produced, protein is converted into glucose, and protein's metabolic waste is converted into urea. The kidneys are responsible for excreting urea and ketone bodies from the body.
Ketogenic diet increases the production of ketone bodies, the transformation of protein into glucose, and the production of nitrogen-containing waste, so the burden on liver and kidney will naturally increase. If the liver and kidney run at high load for a long time, the life span of their normal operation will be shortened. It is not recommended that people with poor liver and kidney function try ketogenic diet.
3. The skin is easy to dry, relax and wrinkle.
Many people lose weight for beauty, but ketogenic diet will increase muscle loss, which is easy to cause dry skin, loose skin and wrinkles. On the contrary, it runs counter to the original intention of pursuing beauty. Muscle loss will also reduce basal metabolism (maximum energy consumption every day), making it more and more difficult to lose weight. In addition, ketogenic diet will increase the risk of diseases such as osteoporosis and kidney calculi.
4. diarrhea
The side effects of this low-carbohydrate diet are uncommon and will disappear naturally after a few days. Maybe it's just a change in diet. protein ate too much. Eating foods with high protein, low carbohydrate and low fat can lead to diarrhea. Please make sure you use more fat to cut carbohydrates, preferably saturated fat, such as butter or coconut oil. In order to treat diarrhea, you can try high-fiber foods, such as flaxseed, which will absorb excess water in the colon and help solve diarrhea.
5, insomnia
It is reported that ketogenic dieters have difficulty falling asleep, which may be a sign of low insulin and serotonin. Try this method: before going to bed, properly supplement protein and appropriate carbohydrate foods, such as a milkshake made of half a cup of fruit and sugar-free yogurt. Carbohydrate will increase insulin, and insulin will make protein get more tryptophan into his brain and help him sleep.
6, hair loss
Some people experience accelerated hair loss on a low-carbohydrate or ketogenic diet. This phenomenon is not a side effect of strict ketogenic diet, but it is more likely to occur when there is any major change in diet. This phenomenon is called "resting alopecia". Insulin reduced in ketogenic diet is one of the main hormones in human body, which may lead to hormone-induced hair loss.
I suggest:
In general, it is not recommended for ordinary people to take ketogenic diet unless they are mentally ill patients such as epilepsy, and patients with cardiovascular disease, kidney disease, diabetes or cancer insist on trying ketogenic diet. Please be sure to do it under the supervision of professional doctors and nutritionists. I hope you can think carefully before you have any special diet. Some methods may be effective for others, but they may not be applicable to themselves. Remember, no one can be responsible for your health, only you.
What is a ketogenic diet?
Ketogenic diet is a low-carbohydrate and high-fat diet. A lot of research shows that this diet can not only help you lose weight, but also improve diseases such as diabetes, cancer, epilepsy and Alzheimer's disease. Ketogenic diet greatly reduces the intake of carbohydrates, but consumes a lot of fat. Because the intake of carbohydrates is too low, it forces the body to improve the efficiency of burning fat and make the body get enough energy supply. A large amount of fat is transported to the liver and decomposed into ketones under the action of the liver, and then these ketones are transported to various organs of the whole body through blood, providing energy for various organs and ensuring the normal operation of these organs.
Several branches of ketogenic diet
1. Standard ketogenic diet
This ketogenic diet requires that the food eaten every day should meet the following proportions-fat accounts for 75%, protein accounts for 20%, and carbohydrate accounts for 5%;
2. Periodic ketogenic diet
This ketogenic diet will be interspersed with high-carbohydrate diet periodically, such as "ketogenic diet for five consecutive days-high-carbohydrate diet for two consecutive days-high-carbohydrate diet for two consecutive days ..." and so on.
3. High protein ketogenic diet
This ketogenic diet actually replaces fat with a part of protein, that is, the proportion of fat has decreased, while the proportion of protein has increased, but the proportion of carbohydrates has not changed. Generally, the proportion of the three foods is 60% fat, 35% protein and 5% carbohydrate. It should be noted that the cyclic ketogenic diet is mainly designed for athletes and is more suitable for ordinary people to use the standard live high protein ketogenic diet.