How to eat ketogenic diet?
Eat less staple food and more high-protein food. Ketogenic diet includes fresh eggs, salmon, organic poultry, herbivorous beef, fermented dairy products, non-starch vegetables, nuts, plant seeds, avocados, anti-inflammatory vegetable oils such as coconut oil, extra virgin olive oil, avocado oil, butter produced by herbivorous cattle, etc. Fruits, cereals, sweets, refined or processed cereals (biscuits, bread, steamed bread, etc.). It can be said that anything that raises blood sugar and insulin levels will be rare in this diet.
The specific proportion is: fat 70-80%, protein 10-20% and carbohydrate 5- 10%.
Protein is also limited. Protein intake should not be higher than per pound of body weight1g. In other words, if you have 130 kg (143 kg), you can eat 143 g (about 3 ounces) a day. If you exercise a lot every day, protein can eat 1.5g per pound. That doesn't sound like much. However, there is no limit to your intake of oil, and there is no limit to your total calories. If you like cheese, fat and avocado, just eat it. Green leafy vegetables are edible. Eat little fruit. Staple food, noodles, rice, bread, steamed buns and steamed bread are all inedible, and neither is sugar, let alone used as a seasoning for cooking. Beans, including red beans, soybeans and mung beans, are also inedible. Nuts can be eaten in small amounts (nuts also contain 20% carbohydrates). Secondly, vegetables can be eaten, and ketogenic diet is easy to constipation. Dietary fiber in vegetables can be slightly improved. Generally, you can eat 300-500g vegetables a day, but you can't eat vegetables with roots (containing more starch).
Recommended recipes for ketogenic diet
Monday:
Breakfast: 1 boiled eggs, 1 bowl of plain soybean milk (sugar-free).
Snacks: 1 apples, some Hawaiian fruits.
Lunch: roast duck leg, saliva chicken, soybean sherry red.
Snacks: Some original walnuts.
Dinner: fried salmon
Tuesday:
Breakfast: 1 boiled eggs, 1 avocado.
Lunch: roast lamb chop root, white radish mutton soup,
Dinner: boiled fish
Wednesday:
Breakfast: 1 boiled eggs, 1 bowl of plain soybean milk (sugar-free).
Snacks: 1 avocado, a little cherry tomatoes,
Lunch: Fried chicken with carrot and celery, fried tofu.
Dinner: fried salmon
Thursday:
Breakfast: 2 boiled eggs, salted soybean milk 1 bowl.
Snacks: some cherry tomatoes,
Lunch: Tofu boiled fish, scrambled eggs.
Dinner: steak
Friday:
Breakfast: 2 boiled eggs, boiled peanuts and tofu.
Lunch: roast duck, boiled vegetables
Snacks: avocado 1 piece
Dinner: fried steak
Catering details 1
34 grams of fat, 6 grams of olive oil, 35 grams of eggs, 3 grams of onions and 56 grams of tomatoes.
Actual catering: calories 400 kcal, ratio 4: 1, protein 6 6. 10/0g, fat 40.00g, sugar 3.90g.
Dining details ii
35g of fat, 8g of olive oil, 82g of wax gourd, 3g of chives, 54g of shrimp and 2g of tender ginger.
Actual catering: calories 400 kcal, ratio 4: 1, protein 7.70g, fat 40g, sugar 2.40g.
Dining details 3
38g of fat meat, 3g of olive oil, 22g of lean pork, 4g of shallots, 2g of tender ginger, venetian blinds 13g.
Actual catering: calories 400kcal, ratio 4: 1, protein 8.8g, fat 39.9g, sugar1.20g.
Dining details 4
Fat 39g, olive oil 3g, lean pork 3g1g, onion 5g, tender ginger 3g, boiled oatmeal (Yashili) 13g.
Actual catering: calories 400kcal, protein 7.60g, fat 40.2g, sugar 2.20g
Dining details five
32g of fat, 39g of perch, 9g of olive oil, 3g of tender tofu 16g, 3g of shallot and 2g of tender ginger.
Actual catering: calories 400kcal, protein 9.60g, fat 39.7g, sugar 0.9g.
Dining details 6
Fat 28g, chicken breast 15g, olive oil 10g, water spinach 40g, and egg yolk 14g.
Actual catering: calories 400 kcal, ratio 4: 1, protein 8.3g, fat 40.0g, sugar1.80g.
Dining details 7
Fat meat 28g, lean pork 19g, olive oil 12g, towel gourd 55g, and earth eggs 18g.
Actual catering: calories 400kcal, ratio 4: 1, protein 7.5g, fat 39.90g, carbohydrate 2.60g
Dining details 8
28g of fat, 28g of salted duck egg yolk, 24g of tender tofu, 3g of shallots and 20g of Chinese cabbage.
Actual catering; The calorie is 400 kcal, and the ratio is 4: 1, protein 9g, fat 40g, carbohydrate 1. 10g.
Ketogenic diets usually take several days to produce ketones.
The general cycle is two weeks. At first, the effect of losing weight was obvious. I didn't eat rice and pasta at all, that is to say, I didn't eat starch and foods containing carbohydrates. Fruit is eaten almost or very little. You can eat vegetables, but you can only eat vegetables containing high fiber, such as spinach, cauliflower and cabbage. Although ketogenic diet can burn fat and obviously lose weight in a short time, it is actually an illusion accompanied by a lot of dehydration. Ketone first appears in the blood, followed by urine. Once ketogenic phenomenon occurs, you must drink enough water and excrete ketone body through renal urine, otherwise it will damage renal function and cause problems such as urinary system. However, when ketone is excreted, it will also take away a lot of water, leading to dehydration of cells. Ketogenic diet emphasizes the restriction of carbohydrate and protein, but there is no restriction on fat, so it is called eating until the appetite is satisfied. This diet will cause a great burden on the health of the heart and blood vessels because it consumes too much oil. People with heart disease or diabetes should pay special attention, and it is best not to try it easily. Ketogenic diet is a high-fat and low-carbon diet, because people who lose weight here can continue to eat meat, so it is widely respected. But what needs to be reminded here is that after the human body enters the ketosis period, it often feels sick and uncomfortable, or restless, which has certain side effects on the body. This method of losing weight is not recommended here.
How about a ketogenic diet?
Ketogenic diet, in a word, is to eat less, even no carbohydrates, moderate intake of protein, a large intake of fat. (that is, only meat, staple food, vegetables, fruits, etc.). ) Because of not eating carbohydrates for a long time, human blood sugar is insufficient, and the body can only rely on burning fat to maintain the normal operation of body functions. Even if you don't do a lot of exercise and eat high-fat meat every day, you can still lose weight quickly.
Earlier, we also mentioned that ketogenic diet is an extreme high-fat and low-carbohydrate diet, which is the problem.
1. Liver, gallbladder and pancreas are the main organs that decompose fat. If you eat a lot of fat, the load on these organs will increase to some extent. If people with hepatobiliary and pancreatic diseases adopt ketogenic diet, their condition will get worse.
2. At the same time, when we resist carbohydrates, due to the single type of food, the intake of some nutrients other than fat, such as some vitamins, cellulose and minerals, will be greatly reduced, which will easily lead to constipation and malnutrition.
3. When a large number of ketone bodies are accumulated in the body, the body may fall into ketonemia or ketonuria. At this time, the blood is acidified, which can cause symptoms such as nausea and vomiting, and even dehydration and shock, which is life-threatening.
4. Other side effects such as rash, menstrual disorder and hypoglycemia.