Carbohydrate (sugar), fat and protein are three important energy-supplying substances for human body. Normally, our bodies break down carbohydrates to provide energy first, then fat, and finally protein. Carbohydrate (sugar) will only become carbon dioxide and water after providing us with energy, and will not produce any toxic and harmful components in the body, which can be said to be a very clean energy source. Because our body's ability to store sugar is poor, if we don't eat carbohydrates for a long time, the sugar reserves stored in muscles and liver will be consumed quickly, and the body needs to use fat to provide energy. If carbohydrate is a clean energy source, then fat is a less clean energy source. There are fatty acids in fat, which will produce a large number of acidic residues (ketone bodies) when providing energy to the human body. The process of consuming fat to produce energy and producing ketone bodies at the same time is called "ketogenesis". Therefore, we can simply equate ketogenesis with digesting fat. The picture is from pixabay.com. What is a ketogenic diet?
In fact, the process of producing ketone mainly depends on fat to provide energy. What exactly is a ketogenic diet? Ketogenic diet is an extreme low-carbohydrate diet. Specifically, three meals a day, almost no staple food, but with fat and protein to provide energy, to ensure that the main energy supply is not carbohydrates, which is bound to produce a large number of ketone bodies. Ketogenic diet was originally used to treat epilepsy? The earliest popularization of ketogenic diet can be traced back to the 1920s. At that time, there were no effective antiepileptic drugs, only the carbohydrate intake of patients was strictly limited to ensure that it did not exceed 20g per day, as a method to treat epilepsy. This amount is about the same as a small bowl of white rice. Why 20 grams? For ordinary people, when the carbohydrate intake is less than 50g for 3 to 4 days, the body will use up the stored glycogen and gradually use a lot of fat as the energy source. Fatty acids and a large number of ketone bodies are produced in the process of lipolysis. Ketone is produced in the liver, excreted by the kidney, and flows from the blood to various organs and tissues of the whole body and the brain for energy supply. Therefore, the basic requirements of ketogenic diet are low-carbon water, high fat and moderate protein. Specifically, it is 70~80% fat+10~20% protein +5~ 10% carbohydrate, and the total calorie intake is controlled at about 2000 calories per day. (Image from pixabay.com) Ketogenic diet is high in fat, why can you lose weight?
The main principle of ketogenic diet is to use fat instead of carbohydrates to provide energy for human body. After the human body consumes glucose, it begins to burn fat to provide energy for its own body, and the human body enters a ketogenic state. Finally, let the body enter a state of burning fat at high speed. Therefore, the essence of ketogenic diet is that the body decomposes fat to produce energy, so as to achieve the purpose of reducing fat and weight. Because ketogenesis is a targeted diet that consumes fat, it can quickly reduce our body fat rate. If you add appropriate exercise intensity, it is not difficult to lose more than ten kilograms of fat casually, and the weight loss effect is very fast and obvious. By the end of the 20th century, ketogenic diet was not only introduced into the research of treating diabetes, Parkinson's syndrome and other diseases, but also Dr. Robert C. Atkins of the United States created the Atkins diet by using some of its principles to encourage people to lose weight by not eating carbohydrates. (Source: pixabay.com) Is ketogenic diet a recommended way to lose weight?
From the current research, ketogenic diet can play a role in losing weight in a short time. But in the long run, there is no significant difference in weight between ketogenic diet and other diets. A meta-analysis published in 2006 (447 participants) also showed that although the low-carbohydrate diet group lost more weight than the low-fat diet group in the first six months, the difference disappeared within one year. In 20 13, a meta-analysis involving 1569 participants found that patients assigned to a low-carbohydrate diet could lose more weight within 6 months compared with patients assigned to a low-fat diet. But in the long run, the effect does not seem to be more significant than the traditional low-fat diet. Moreover, the rapid weight loss advantage of low-carbohydrate diet over low-fat diet is not obvious after 24 months. A meta-analysis of 20 14 shows that the statistical effects of various dietary patterns are not much different whether it is high-carbon water or low-carbon water. Of course, the effect varies from person to person. The same recipe, some people lose a lot of weight, some people eat useless, which may be caused by genetic and physical differences. From 2065438 to 2007, the meta-analysis of the weight loss effects of different diet methods (including ketogenic method and DASH method) found that these methods all had weight loss effects in the short term, but in the long term, the effects were not obvious, and there was no difference between different methods. (Image source: pixabay. com) In 2065438+08, Stanford University conducted a large-scale research experiment. 632 healthy adult overweight volunteers were randomly recruited and divided into two groups. Through dietary guidance courses, they were instructed to follow low-fat and low-carbon water diets respectively, and their genotypes and insulin sensitivity were tested. After 12 months' experiment, it was found that the low-fat group lost 5.3 kg on average and the low-carbon water group lost 6.0 kg on average. However, the difference between the two groups was not statistically significant. 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. But at present, 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. Generally speaking, ketogenic diet can still lose weight in the short term, but in the long run, it has no good effect on weight control. (source: pixabay.com) it has no effect and may be harmful to health?
Many people will say that ketogenic diet is still used by many doctors. But in fact, the ketogenic diet we often mention now is not the same as the ketogenic diet used by doctors. When ketogenic diet is used in clinical treatment, dietary requirements are very strict. It is not only required that more than 70% of the daily energy required by practitioners comes from fat, but also that the energy supply ratio between fat and protein (referring to the heat provided by a nutrient to the body, accounting for the percentage of the total intake) should be controlled at 4: 1 or 3: 1, and the heat from carbohydrate sources should be strictly controlled below 5% or the intake less than 20g. This means that a big apple may cause the amount of carbohydrates to exceed the standard this day. In fact, the clinical ketogenic diet needs to be carried out under the supervision of doctors and nutritionists. On the one hand, it is necessary to make the patient's body in a "ketogenic" state through monitoring, and monitor possible risks so as to deal with them in time. On the other hand, this extreme diet pattern is difficult to persist for a long time. At present, the online ketogenic diet basically only restricts carbohydrates, other nutrients are not well controlled, and there is no guidance from doctors or nutritionists, which is easy to cause harm to health. At present, the possible hazards are: prone to acidosis: ketone body is an acidic substance, and the amount in the body is very small under normal circumstances. However, if the ketogenic diet is used for a long time and ketone bodies accumulate to a certain extent, the blood may be acidic, thus causing acidosis. Increase the burden on the kidney: the excess ketone bodies in the human body must be excreted through the kidney, so it is absolutely forbidden for patients with kidney disease to use ketogenic diet, otherwise it may accelerate the development of kidney disease. For people without kidney disease, long-term high ketone bodies will also increase the burden on the kidneys. As for whether it will cause damage to the kidneys, it's really hard to say. Serious rebound after normal diet: For those who successfully lose weight by ketogenesis, if they start to return to normal diet, they will find that they will soon rebound and become fatter than before. This is due to the rapid weight loss in a short period of time, the normal metabolic balance is broken, and it is easy to retaliate. (Source: pixabay.com) Can you use a ketogenic diet under the guidance of a doctor?
In fact, too little carbohydrate intake is not a healthy eating pattern in itself, and it is also harmful to health. It is found that there is a "U-shaped" relationship between carbohydrate intake and mortality. Eating too much or too little will obviously increase the mortality rate, and the carbohydrate intake with the lowest mortality rate accounts for 50~55% of the total energy intake. China's dietary guidelines also consider cereals as an important feature of a balanced dietary pattern. Cereals are rich in carbohydrates, and the intake of cereals and potatoes is 250-400g every day, including whole grains and beans 50- 150g and potatoes 50- 100g. The energy provided by carbohydrates in diet should account for more than 50% of the total energy. Generally speaking, ketogenic diet can only help you lose weight in the short term, and the long-term effect is not obvious. And blindly adopting ketogenic diet may cause health damage to the body. It is precisely because of this that the star who succeeded in "making ketone to lose weight" said that starting from the beginning may not be successful. Therefore, it is recommended that you do not blindly use ketogenic to lose weight. Further reading: Is Adam's 3-day-thin 17 kg diet worth emulating? Is the weight loss method recommended by three pit stars and online celebrities on the road to weight loss really reliable? References:
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