"Ketogenic diet" weight loss method, which claims to be able to lose weight while eating meat
Can you lose weight by eating too much? There is such a good thing?
About the Reliability of the Ketogenic Diet
we may really have to put a question mark
1. What is a ketogenic diet?
The ketogenic diet was first suggested in the early 20th century for the treatment of epilepsy in children.
Later, as time went by, more and more panaceas appeared, and this diet was gradually "abandoned".
It was not until recent years that this kind of dieting method reappeared in front of people, and it was called the "wonderful recipe for weight loss".
The ketogenic diet is a high-fat protein, very low-carbohydrate diet.
To put it simply, it is to not eat or only eat a little carbohydrates (such as rice, noodles, steamed buns, steamed buns and other starchy and sugary foods) in the usual diet, and eat a lot of high-fat foods at the same time.
2. What can I eat on a ketogenic diet?
Small amounts of protein-containing foods, including: meat, poultry, fish and seafood, eggs.
Lots of high-fat foods, including: avocados, coconut oil, unsweetened coconut milk, cooking oils (including olive oil), nuts and nut oils, cold cuts, egg yolks, butter, lard, cheese.
A small amount of low-carb vegetables, including: green leafy vegetables (including cauliflower, celery, cabbage, lettuce, asparagus, etc.), cucumbers, zucchini, tomatoes, mushrooms.
You can drink plain water, unsweetened coffee and tea.
3. Ketogenic diet is high in fat, why can you still lose weight
Carbohydrates, fats and proteins are the three main sources of energy supply for the body.
Normally, the body first breaks down carbohydrates for energy, followed by fat, and finally protein.
The ketogenic diet uses fat instead of carbohydrates to achieve fat loss and weight loss.
The carbohydrates we usually eat will be converted into glucose after digestion to supply the energy needed by the human body.
However, if the food does not contain or only contains a small amount of carbohydrates, it cannot produce enough glucose to supply the body with energy, and the body will turn to "secondary" fat as energy to maintain normal energy supply.
At this point, the liver converts fat into fatty acids and ketone bodies, which replace glucose as an energy source.
Therefore, the ketogenic diet is actually a weight loss method that targets fat consumption. If you add an appropriate amount of exercise, the weight loss effect will indeed be faster.
4. Ketogenic "ketones" are a metabolic form of fat
Fat is metabolized in the body in two forms:
If we eat sugar and fat, then the fat will be completely "burned" with the help of sugar, resulting in carbon dioxide and water.
If there are no carbohydrates, then the fat will be in the form of "ketogenic" instead of carbon dioxide and water.
5. The role of the ketogenic diet
used to control epilepsy
Generally speaking, carbohydrates are the main source of energy for the body; in a ketogenic diet, due to the extremely low intake of carbohydrates, ketone bodies are used as the source of energy for the body.
This change can produce an anticonvulsant effect on the brain, so it was originally used as an adjunct to the treatment of intractable epilepsy in children.
lose weight
Keto weight loss will reduce glycogen reserves. 1g of glycogen needs to be combined with 3-4g of water, so the weight will decrease significantly after glycogen is consumed.
During the ketogenic diet, the body starts to break down fat because there are not enough carbohydrates;
Ketone bodies act on the brain and have a certain appetite-suppressing effect; moreover, those high-protein and high-fat foods that you eat have a stronger sense of satiety, and the total calorie intake also decreases.
6. Health Risks of the Ketogenic Diet
In fact, the safety of the ketogenic diet for weight loss has been controversial.
The composition of the ketogenic diet, because it is too extreme, will break the balance of the human diet.
Therefore, long-term adoption of a ketogenic diet may cause a series of adverse symptoms and increase the potential risk of disease.
"The Keto Flu"
Refers to a range of physical discomfort after starting a ketogenic diet, including headaches, fatigue, nausea, dizziness, gastrointestinal upset, weakness, decreased energy, and abnormal heartbeats.
Nutrient deficiency, constipation
Eating a lot of animal foods, and a serious shortage of vegetables, fruits, and whole grains can easily lead to a lack of various vitamins and minerals, as well as insufficient dietary fiber, and problems such as constipation may occur.
Increased liver and kidney burden
The liver is the place where ketone bodies are produced, protein is converted into glucose, and metabolic waste of protein is converted into urea; the kidney is responsible for excreting urea and ketone bodies from the body.
bad for cardiovascular health
Limiting meats that are high in saturated fat often results in an increased intake of saturated fat.
7. Scientific diet and scientific weight loss
In general, the ketogenic diet combined with moderate exercise may have a more obvious weight loss effect in the short term.
However, in the process of ketogenic diet, it is necessary to closely monitor the changes of various indicators, such as ketone bodies, blood sugar, blood lipids, etc., and there are certain professional thresholds.
Therefore, it is not recommended to take a ketogenic diet by yourself, and it is recommended to do it under the guidance of a specialist doctor or a nutritionist.
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