The principle of burning fat ① After not eating carbohydrates, carbohydrates will burn out. There is no sugar source in food, and the body's sugar reserves gradually decrease until the sugar can be exhausted. ② Switching energy: grease. The body lacks energy sources, switches metabolic patterns, and the main fuel becomes fat. ③ The body becomes a fat burning machine. Burning fat constantly produces small energy molecules: ketone bodies, which are transported to cells to function.
Benefits of ketogenic diet ① The body automatically becomes a fat burner, burning fat for almost 24 hours, and you can lose weight if you really lie down. ② The skin becomes better, and sugar and insulin are the enemies of the skin. Ketogenic diet has a good effect on acne and skin care. The brain is clearer, and ketone bodies are excellent fuel for the brain. After ketogenesis, you will feel quick-thinking, and it is no longer easy to feel sleepy and stunned.
④ Improve health index, reduce blood sugar and blood pressure, gradually eliminate fatty liver, make blood lipid healthier, reduce inflammation and relieve epileptic symptoms.
Students take a four-step keto diet.
Step 1: Stay away from refined carbohydrates, including white rice, steamed bread, noodles, flower rolls, fried dough sticks, moon cakes, biscuits, cakes, and all other starch-processed foods. Step 2: Three principles of food choice. ① Eat good meat. ② Eat more vegetables. Eat good oil. It is best not to be too single in food types, and to maintain the diversity of nutritional sources.
The following foods are safe to eat
Protein: Fish, eggs, poultry, meat, seafood and animal offal. Vegetables: green leafy vegetables, cucumber, wax gourd, loofah, leek, garlic moss, kelp, onion, laver, fungus, asparagus, eggplant, mushroom, broccoli, zucchini, cauliflower and tomato. Fruits: Blueberries, strawberries, raspberries, lemons, plums, plums, grapefruit and olives.
Drinks: bullet-proof coffee, black coffee, tea, lemonade, soda water. Nuts: macadamia nuts, pecans, almonds, pine nuts and hazelnuts. Snacks: lard residue, salted egg yolk, sugar-free shredded coconut and cheese slices. Oils and fats: butter, lard, butter, olive oil, coconut oil, avocado, fat, bone marrow. Dairy products: cheese, cream and ghee.
Don't eat the following foods
Protein: Beans protein. Vegetables: potato, sweet potato, purple potato, yam, taro and lotus root. Cereals: corn, glutinous rice, white rice and wheat products. Fruits: jujube, grape, banana, persimmon, mango, papaya, cantaloupe, watermelon and durian. Drinks: sugary drinks: fruit juice, milk tea, sports drinks and wine.
Nuts: most beans: mung beans, soybeans, soybeans, peanuts, mung beans, Dutch beans, red beans and black beans. Snacks: cakes, biscuits, sweets, preserved fruits, potato chips, ice cream, sweet gardens and bread. Oils and fats: margarine, trans fatty acids, soybean oil, peanut oil, corn oil, sunflower oil and other vegetable oils. Dairy products: condensed milk, skim milk, margarine, high-sugar ice cream.
Students take a four-step keto diet.
Step 3: How much do you eat every day? Ketogenic diet is generally 75% fat, 65,438+05% protein and 65,438+00% carbohydrate, but the proportion will be adjusted according to everyone's physique and needs. For most people, the daily intake of nutrients will enter the ketogenic state of fuel in the following range.
① Eat 20-50g of net carbohydrates every day. ② protein intake per kg body weight per day1-2g. (3) Under the premise of controlling carbohydrate and protein, fat can be eaten to satisfy appetite, and it can be controlled without need. Net carbohydrate = total carbohydrate-dietary fiber-sugar alcohol Step 4: Test whether to enter ketogenic state. The ultimate goal of ketogenic diet is to let the body enter the fat burning mode, that is, the ketogenic state, so that the body can burn more fat. There are three methods to detect ketone bodies in the market: urine ketone, blood ketone and breath ketone.
Step 4: Test whether to enter the ketogenic state. After a period of ketogenic diet, because the body has been able to effectively use ketone bodies, the blood ketone is generally maintained at 0.5-1.5 MMO1L. In addition to blood ketone, there is also an index called GK 1, which is used to judge whether the body is effectively using ketone bodies.