Can dietitian Stella really lose weight by drinking bulletproof coffee and eating ketogenic cake/bread? Recently, the low-sugar coconut oil diet and weight-loss trend in Taiwan Province Province have led to the prevalence of bullet-proof coffee, ketogenic cakes, sugar-free bread/biscuits and other foods. Are these things really good enough to drink bulletproof coffee to lose weight? When you want to eat sweets, just buy sugar-free cookies and ketogenic cookies, so you won't get fat? What do you know about ketogenic diet and "bulletproof XX" and "ketogenic XX"? What are bulletproof coffee and ketogenic cake? If you have ever picked up the outer package of coffee, you will find that there are creamer (two-in-one coffee) and sugar (three-in-one coffee) in addition to coffee powder. Bullet-proof coffee does not contain sugar, but contains many kinds of "oily raw materials" such as coconut oil, sunflower oil, cream or MCT (medium chain fatty acid). Its principle is "ketogenic theory". If you have ever seen or bought ketogenic cake/bread/biscuit or toast on the Internet, you will also find that there will be no starch-rich ingredients such as flour and cereal powder, and sugar-containing materials and granulated sugar, but they will be added by almond powder and coconut powder. Actually. These "sugar-free (added sugar such as starch and granulated sugar) foods contain a lot of fat", which were developed in response to the very popular ketogenic diet concept in Taiwan Province Province in recent years. Because ketogenic diet is often used to lose weight, many people regard ketogenic diet as a kind of food that can lose weight as long as they see it, and they can lose weight after eating/drinking it. But this is definitely a wrong idea, because ketogenic food ≠ ketogenic diet ketogenic food ≠ ketogenic diet ~ Understanding ketogenic diet Our body can use sugar, protein and fat to generate energy, but because sugar (glucose) is the main energy source of the brain and nervous system, under normal circumstances, the body will give priority to sugar as energy, and strive to maintain the blood sugar level within a certain range, so as to provide the energy needed by the brain and nervous system at any time. For example, after a meal or when blood sugar is enough, the body will use glucose as the main energy source; Between meals, when blood sugar is too low, liver sugar is decomposed into glucose to provide energy; When the sugar in the liver is exhausted, the body will transform raw materials other than sugar, such as amino acids, lactic acid, pyruvate and glycerol, into glucose to supply energy through the regeneration of sugar. However, if there is a continuous lack of sugar, and the glucose converted by sugar regeneration is not enough (such as being hungry or eating a ketogenic diet), body tissues will become fatty acids to play a role, and the brain will become ketone bodies (metabolites of fatty acids) as energy. Can dietitian Stella really lose weight by drinking bulletproof coffee and eating ketogenic cake/bread? Recently, the low-sugar coconut oil diet and weight-loss trend in Taiwan Province Province have led to the prevalence of bullet-proof coffee, ketogenic cakes, sugar-free bread/biscuits and other foods. Are these things really good enough to drink bulletproof coffee to lose weight? When you want to eat sweets, just buy sugar-free cookies and ketogenic cookies, so you won't get fat? What do you know about ketogenic diet and "bulletproof XX" and "ketogenic XX"? What are bulletproof coffee and ketogenic cake? If you have ever picked up the outer package of coffee, you will find that there are creamer (two-in-one coffee) and sugar (three-in-one coffee) in addition to coffee powder. Bullet-proof coffee does not contain sugar, but contains many kinds of "oily raw materials" such as coconut oil, sunflower oil, cream or MCT (medium chain fatty acid). Its principle is "ketogenic theory". If you have ever seen or bought ketogenic cake/bread/biscuit or toast online, you will also find that there will be no starch-rich ingredients such as flour and grain flour, and there will be no sugar-containing substances such as granulated sugar and added sugar, but they will be eaten by almond powder, biscuits and toast. Actually. These "sugar-free (added sugar such as starch and granulated sugar) foods contain a lot of fat", which were developed in response to the very popular ketogenic diet concept in Taiwan Province Province in recent years. Because ketogenic diet is often used to lose weight, many people regard ketogenic diet as a kind of food that can lose weight as long as they see it, and they can lose weight after eating/drinking it. But this is definitely a wrong idea, because ketogenic food ≠ ketogenic diet ketogenic food ≠ ketogenic diet ~ Understanding ketogenic diet Our body can use sugar, protein and fat to generate energy, but because sugar (glucose) is the main energy source of the brain and nervous system, under normal circumstances, the body will give priority to sugar as energy, and strive to maintain the blood sugar level within a certain range, so as to provide the energy needed by the brain and nervous system at any time. For example, after a meal or when blood sugar is enough, the body will use glucose as the main energy source; Between meals, when blood sugar is too low, liver sugar is decomposed into glucose to provide energy; When the sugar in the liver is exhausted, the body will transform raw materials other than sugar, such as amino acids, lactic acid, pyruvate and glycerol, into glucose to supply energy through the regeneration of sugar. However, if there is a continuous lack of sugar, and the glucose converted by sugar regeneration is not enough (such as being hungry or eating a ketogenic diet), body tissues will become fatty acids to play a role, and the brain will become ketone bodies (metabolites of fatty acids) as energy. The so-called ketogenic diet is to make the body in a state of producing ketone bodies (or using ketone bodies), but because the brain and nervous system use sugar as energy when energy is sufficient, it is necessary to stop the intake of dietary sugar and reduce the occurrence of sugar regeneration, forcing the body to only use fat as energy. So the ketogenic diet basically does not eat sugar. Sugar in ketogenic diet accounts for 5 ~ 10% of total calorie intake, which is about 25 ~ 50g according to 2000 calorie diet, that is to say, sugar (staple food, dessert, beverage, etc. ) can't eat, its sugar intake mainly comes from vegetables. In addition, protein intake should be moderate, generally around 15 ~ 20%, which is similar to or slightly higher than that of a balanced diet, because amino acids may produce glucose through gluconeogenesis. Most of the calories in ketogenic diet come from oil, accounting for 75 ~ 80% of the total calorie intake. The intake ratio of three nutrients in ketogenic diet and dietary examples refer to the attached drawings to let everyone know that to maintain ketogenic state, it is necessary to fully cooperate with the diet, that is, not to eat staple food and any sweets and sweet drinks; Almost do not eat fruits, milk and other foods rich in sugar. Therefore, if you just drink bulletproof coffee and eat ketogenic foods such as ketogenic cakes, you can't keep your body in a ketogenic state. Eating ketogenic foods does not mean a ketogenic diet. In addition, because ketogenic food replaces sugar with fat or increases the amount of fat in food, and because the calorie of fat is more than twice that of sugar, it may be higher than that of ordinary food, not to mention that you can lose weight after eating it, and you may gain weight because of the higher calorie. In that case, why are there bullet-proof coffee, ketogenic cakes/biscuits and other foods? It has been said before that these foods are developed on the basis of ketogenic theory, so they are designed as substitutes for coffee, biscuits, bread and cakes for those who eat ketogenic diet. This is just like people who lose weight should not eat empty calorie foods such as biscuits and snacks in order to control calories, but sometimes they are greedy and can buy low-calorie biscuits or snacks instead. So don't think that if you buy bulletproof coffee, you won't get fat, or if you buy ketonic cakes, you won't accumulate fat. Finally, I want to remind you that even if you take a ketogenic diet, the premise of losing weight is to make the intake less than the consumption. Therefore, even if you take a ketogenic diet or a low-sugar diet, it doesn't mean that you won't get fat if you eat a lot of meat, but you still have to control your total calorie intake. In fact, most people can lose weight as long as they don't eat cookies and sweets, don't drink drinks, control the total calories, and eat more healthy sugary foods such as fruits and vegetables. If they want to lose weight, they don't have to adopt a low-sugar or ketogenic diet. About the author: Stella, a nutritionist, has been engaged in nutrition for more than 20 years. He has worked as a dietitian in weight loss centers, clinics, American companies and health learning centers, specializing in dietary nutrition, health care nutrition, weight loss and other fields. Dietitian Stella's weight loss &; Nutrition blog