Ketone consumes calories during metabolism, but from slight muscle loss and hyperlipidemia to serious electrolyte loss, "ketoacidosis" may occur.
Therefore, dieticians suggest that reducing sugar diet should be used instead of ketogenic diet with extremely low sugar, and the following five principles should be applied:
1. Reduce delicate sugar: The drinks that breakfast shops often buy actually hide a lot of sugar. Black tea has three cubes of sugar, and soybean milk, which is considered healthy, also has as many as six cubes of sugar.
2. Avoid too much starch: reduce the choice of foods with high starch content, such as fried dough sticks, rice balls, iron noodles and large intestine noodles.
3. Replace fruit juice with fresh fruit: Generally, fruit juice on the market may add extra sugar or a cup will exceed the amount of fruit that can be ingested in one day.
4. Try to choose unrefined whole roots: sweet potatoes, oats, miscellaneous grains bread and other ingredients containing more fiber, vitamins and minerals.
5. Choose dairy products with few additives: avoid flavored juice milk, yogurt with added sugar or yogurt.
Five breakfast combinations one: imperial rice balls+sugar-free soybean milk+salad.
Compared with traditional rice balls, imperial rice balls have a much lower appetite. Adding sugar-free soybean milk and salad can increase satiety, and taking enough protein for breakfast can boost your spirits and avoid drowsiness at work.
Match two: sweet potato+sugar-free yogurt.
Sweet potato is a high fiber food with low glycemic index. You can choose a medium-sized breakfast (about 1 10- 165g). Sweet potato is rich in oligosaccharides, which contributes to the growth of probiotics. With yogurt, it conforms to the concepts of probiotics and probiotics, and can balance the bacteria phase and improve constipation.
Match three: vegetable cheese omelet+milk
The sugar content of egg roll is lower than that of scallion cake, which is about equal to half a bowl of rice. If the breakfast shop has a whole-wheat omelet crust, cheese and milk are all high-calcium foods. According to the reference intake of dietary nutrients in China, adults need calcium 1000 mg per day. If there is no lactose intolerance or allergy, it is recommended to drink 1.5-2.0 cups of milk every day.
Match four: muscle egg sandwich+black coffee.
A sandwich with two pieces of toast is about half a bowl of rice. Avoid choosing toast with too much sugar. It is suggested to choose pork tendon, smoked chicken or tuna instead of fried pork chops and Kara chicken to avoid excessive fat and increase calories. The most popular bullet-proof coffee recently is made of coconut oil with cream and black coffee. It is not recommended for people with hyperlipidemia to drink. You can choose black coffee without cream and sugar.
Match five: vegetable buns 1+ salted soybean milk.
The sugar content of steamed bread, sesame seed cake and bean paste buns in Chinese breakfast is high, so it is recommended to choose vegetable steamed bread. The sugar content of a steamed bread is about half to eight bowls of rice, while Hakka vegetable steamed bread is made of glutinous rice, which has a high sugar index. It is recommended to eat it occasionally. Salted soybean milk without sesame oil or sesame oil is also an optional protein food for breakfast.
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