Harm and benefit of ketogenic diet. Ketogenic diet is a very popular method to lose weight abroad, but this method is undoubtedly extreme. Although there are certain benefits, the harm is also obvious. Let's share the hazards and benefits of ketogenic diet.

Hazards and benefits of ketogenic diet 1 benefits of ketogenic diet

1, you can lose weight, which is indeed a fact. Ketogenic diet is different from other diets, and its effect is faster and more obvious.

2. Because it is necessary to limit the intake of animal fat and increase the source of healthy fat, that is to say, to eat high-quality fat will not increase cholesterol, and there is no need to worry about other diseases.

3, through ketogenic diet can greatly reduce people's appetite, reduce calorie intake.

4, adhere to the ketogenic diet, weighing scale data will decline, but at this time is not only the water in the body, but also fat. The reason for this result is that the content of protein in the body is increasing, which promotes the increase of body muscle mass.

Disadvantages of ketogenic diet

Any method of losing weight will have advantages and disadvantages, both of which are two-sided. Although some people think that ketogenic diet is effective, its side effects can not be ignored.

1, if you use ketogenic diet to lose weight, you must block the intake of carbohydrates, but its composition is one of the three substances that provide energy for our body. Although we often recommend eating low-carbon water in the process of losing weight, it looks like low-carbon water, but at least it can meet our physical needs. If you use ketogenic diet to lose weight, the intake of carbohydrates is too small, which leads to a decline in healthy diet.

2. The sources of vitamins and minerals in the ketogenic diet plan will also be reduced, which will easily cause malnutrition and affect health.

4. Too little fiber in ketogenic diet can easily cause constipation and even cause bad breath.

5. Long-term adherence to ketogenic diet may overload liver function and increase the incidence of fatty liver or heart disease. Especially in the case of these diseases, it is not suitable for ketogenic diet to lose weight, which is extremely unfavorable to health.

Harms and benefits of ketogenic diet 2 What is ketogenic diet?

Ketogenic diet is a combination of high fat, medium protein and low carbohydrate. It makes people burn fat, makes people hungry, and forces the body to produce ketone bodies as energy sources. Generally speaking, ketogenic diet is suitable for people who need to lose weight.

Although ketogenic diet can help people lose weight, it is not recommended to use ketogenic diet as a daily health care or weight loss method, because ketogenic diet is not only difficult to implement, but also increases fat intake, which may increase human blood lipid and cancer risk in the long run and endanger health.

Ketogenic diet is operated with high fat, medium protein and low carbohydrate. However, how to ingest these three categories can really be called ketogenic diet?

Generally speaking, under normal physiological conditions, the distribution of three nutrients in food is mainly carbohydrate. After being digested, the intake of carbohydrates will become glucose, which will be used by the body as energy. This needs about 50-60%, fat 20-30%, protein 65,438+05-20%. However, in order to use high fat as energy to produce ketone bodies, it must be used.

Protein is maintained at 65,438+0.5 ~ 20%. In this way, when the liver gradually decomposes the stored glycogen into glucose until it is not enough to meet the needs of the body, it will use the stored fat to convert it into fatty acids and ketone bodies to replace the energy source that should be provided by glucose. This is the basic principle of ketogenic diet.

The requirement of ketogenic diet is low calorie (at least 20% lower than the daily normal calorie requirement), and protein is high in fat and low in carbohydrate (1g/kg body weight/day) (the ratio of fat to carbohydrate is 3: 1), so the following is the famous ketogenic diet pyramid.

However, when there are too many ketone bodies in the human body, it will cause harm to the body. When the content of ketone bodies in blood reaches a certain level, "ketosis" will occur. When a large number of ketone bodies are accumulated in the body, the pH value in the blood will decrease, thus affecting the normal physiological function. This symptom is called ketoacidosis.

Generally speaking, ketoacidosis will appear fatigue, dizziness, fatigue, nausea, vomiting, rapid heartbeat, dehydration and other symptoms. Once it is serious, it will even lead to coma or death, but the probability of ketoacidosis is not very high, unless it is easy for diabetic patients, because insulin can mediate the harm of ketoacidosis to the body, and diabetic patients lack insulin, so once ketogenic diet is adopted, it is easy to increase the probability of ketoacidosis.

Ketogenic diet is mainly used to treat intractable epilepsy and related mental diseases in children, and can also be used to treat adults. Because only a small amount of low carbohydrate is consumed in ketogenic diet, the liver will convert fat into fatty acids and ketone bodies, which will be transported to the brain to replace glucose and become the energy source of the body.

When the ketone body content in blood reaches a certain level, ketosis will appear, and making specific neurotransmitters can alleviate the frequent seizures. After ketogenic diet test, about 10% of children will not have another seizure, and the use of antiepileptic drugs can be gradually reduced. After two years, they can also try to eat ordinary food.

In short, before implementing the ketogenic diet, you must consult a professional doctor or dietitian, and never follow the recipes on the Internet or in books to avoid the symptoms of ketoacidosis that are not suitable for you.

Harms and benefits of ketogenic diet 3 Can ketogenic diet eat hot pot?

The average woman needs about 1500 calories a day, which is equivalent to 20%=300 calories, that is, 75g protein. Converted into meat, it is equivalent to about 10 piece of meat, and the weight is not too much. The following is how to eat hot pot to lose weight in ketogenic diet:

1, snowflake cow/pig is the first choice, and hot pot ingredients are free.

But if you really want to eat hot pot, you can choose a proper amount of things like snowflake pigs or cows and a small amount of vegetables, but don't choose processed hot pot products. Because the processed hot pot ingredients also contain a certain amount of starch, you will accidentally ingest excessive carbohydrates, and corn, potatoes, pumpkins, pig blood cakes, etc. are also starchy foods and should be avoided as much as possible.

2. Choose sesame oil and spicy oil as sauces, and match them with bulletproof coffee after meals.

If you are worried about insufficient oil intake, you can also dip in spicy oil and sesame oil when eating meat slices, or eat high-fat ingredients such as oily tofu and bean skin. In addition, most people will add bulletproof coffee when they go home to replenish calories.

What nuts do you eat in ketogenic diet?

Although the fat content of nuts is generally high, nuts generally do not cause obesity. Related research shows that nuts can promote the health of metabolic system, and even promote the body to lose fat. Nuts contain a lot of dietary fiber, and a lot of dietary fiber can just improve our satiety and reduce our calorie intake. Although the net carbohydrate content of most nuts is not high, there are still great differences among different kinds of nuts. The carbohydrate content of common nuts per ounce (28g) is as follows:

Almond: 6 grams of total carbohydrates (3 grams of net carbohydrates)

Brazil nut: 3 g total carbohydrate (1 g net carbohydrate)

Cashew nuts: 9 grams of total carbohydrates (8 grams of net carbohydrates)

Macadamia nut: total carbohydrate 4g (net carbohydrate 2g).

Carya cathayensis: 4g total carbohydrate (1g net carbohydrate).

Pistachio nuts: 8 grams of total carbohydrates (5 grams of net carbohydrates)

Walnut: 4 grams of total carbohydrates (2 grams of net carbohydrates)

Can ketogenic diet fight cancer?

Yes, in order to weaken cancer cells, many experts suggest taking a proper amount of protein in ketogenic diet. You can starve cancer by implementing a ketogenic diet, which contains a lot of healthy fat (about 75%), only 20% of protein, and no more than 5% of carbohydrates.

Can ketogenic diet reduce weight?

Ketogenic diet can indeed lose weight, but it is not necessarily because of ketone bodies in the body. Some researchers pointed out that the secret of the good weight loss effect of ketogenic diet is that participants consume too much fat every day, which leads to poor appetite, loss of appetite and eating less and less. So the total energy intake every day is naturally reduced. Another reason why ketogenic diet is regarded as a panacea for weight loss is the so-called appetite suppression.

The theoretical basis of this statement is that when the concentration of ketone bodies in blood increases, the nerve center will suppress appetite. The truth seems reasonable, but most research results show that this effect is illusory. The reason is that we don't know how high the blood ketone concentration is to obviously suppress appetite. The daily ketogenic diet is far from enough to increase the blood ketone concentration in the body to suppress appetite.