How to eat ketogenic diet? 5 QAs to confirm whether you are suitable for ketogenic diet

The ketogenic diet is getting redder and redder. In recent years, many people have tried ketogenic diets to lose weight. But is it correct to eat it?

Lingling, who has been working hard to lose weight, recently learned about ketogenic diet from her sisters. She has never easily believed in the non-correct way. She tried to find information online. After a few days, she still didn't understand this. She only knew that it was mainly to reduce or reduce carbohydrate feeding. For her, she was a way to refuse to eat absolutely. When she was not in a bad situation, she asked the nutritionist with questions, hoping to get a more professional answer. {999

After hearing Lingling's questioning nutritionist, she smiled and said to her: "Although many people recommend it to use ketogenic diet, it is a partial diet, with advantages and disadvantages. It is not only good, and not everyone can do it!" Lingling, who was at the bottom of the matter, asked the principle of this method again, so the nutritionist pulled a chair and let her sit down and listen slowly.

※As long as you know the amount, you can’t eat nothing, including carbohydrates

ketogenic diet, which is simply a high-fat, low-carb (saccharide); a suitable protein diet. At first it was a diet that was discovered to improve the symptoms of patients with incision. And because there are many successful cases of fat loss caused by ketogenic diet on the Internet, many people think about ketogenic diet and fat loss again. Can everyone take ketogenic? What courses should I do before ketogenic? How to eat ketogenic diet simply?

What is a ketogenic diet?

What is the true face of ketogenic diet?

In fact, there is nothing mysterious. The focus is on almost not eating digestible carbohydrates (powder, fruit, sugar, etc.) as a means, which are divided into "efficient ketogenic" and "nutrient ketogenic". The former is to use the body to take in extremely low heat and forcefully lift fat to produce ketogenic. The latter does not emphasize the significant reduction of heat absorption. It mainly uses extremely low carbohydrate diets to improve fat intake and force fat to produce ketogenic. This diet is called "ketogenic diet".

Kethiic diets are almost completely digestible carbohydrates, and also restrict the use of many foods, such as rice noodles (high-precision powder), fruits (including fructose, sucrose), milk (including lactose), etc. This way of eating will cause the problem of insufficient trace nutrients and cause blood sugar to decrease. In order to maintain sufficient blood sugar and energy, the body will release liver sugar in the early stages of ketogenic, which will also cause diuretic and water replenishing effects.

If the body provides glycerin as a raw material for the regeneration of glycogen, it will begin to decompose a large amount of fat. Liver glycoside can produce blood sugar in the liver and kidneys, and the fatty acids decomposed are oxidized to produce energy in cells. Under normal physiological conditions, fatty acids must be completely oxidized to generate energy, and the "carbon skeleton" must be assisted by sugar lift. However, the carbohydrates in the ketogenic diet are insufficient to provide enough carbon skeleton to completely oxidize the fatty acids, so the ketone, the paraproduct of fat reproduction, is the name source of the ketogenic diet.

Advantages of ketogenic diet

1. Ketogenic helps treat swelling

Fasting This type of method was originally designed to treat swelling. Modern medical research has found that ketones are produced during the fertilization process, which promotes the synthesis of GABA in the brain. GABA is an inhibitory neurotransmitting substance. After stimulation of keto, increasing GABA can reduce abnormal brain discharge and reduce the chance of inducing swelling.

2. Ketogenic diet can effectively help reduce fat. Because it can effectively support fat, it has become the main purpose of many people to adopt this method. Medical studies have shown that ketogenic diet can help reduce weight, and the rate is higher than traditional diets. However, the initial reaction of this method is to evaporate water, which is not the expected fat reproduction, but it takes some time to see the effect.

Source of the study: The impact of ketogenic diet on obese patients for a long time

3. Adjusting blood sugar

Ketogenic diet helps to improve health indexes such as glycated hemoglobin (HbA1c), fasted blood sugar, etc. According to a 2005 study, patients with diabetes who have not taken hypoglycemia drugs and injected insulin, as the research subject, after 4 months of ketogenic diet, the glycated hemoglobin decreased by 1.2%, and the fasted blood sugar decreased by 16.6% compared with the original.

The disadvantages and side effects of ketogenic diet

1. Ketoacidosis

Because ketophytes are acidic substances, the diet method can cause ketoacidosis has never stopped. However, studies have found that when normal people use ketogenic diets, the increased keto acid will not affect blood pH and will cause the risk of ketoacidosis to be low.

2. Blood lipid problems

Due to the extreme digestible source of carbohydrates, although the triglyceride index may be reduced, it is necessary to take a large amount of oil and fat containing high-grade fats such as cream, pig oil or coconut oil. At this time, LDL will increase the risk of cardiovascular disease.

3. Heart problems

People who have been engaged in eating with the same diet have no history of myocardial infarction and have acute myocardial infarction. Some students recommend that it may be related to the lack of liver sugar energy in the myocardium. The amount of fruits, whole grains and vegetables in ketogenic diets is limited, which reduces the amount of antioxidant nutrients and trace nutrients, which directly affects the function of the heart..

Are you suitable for ketogenic diet?

Q1: Do you know about the ingredients "nutritional ingredients"?

Ans: "The ratio between sugar, fat, and protein" is the most important ring of ketogenic diet. It is recommended not to try it lightly before you still don't understand it

Q2: Can you restrain the confusion of "sugar and sugar"?

Ans: Although there is a "sugar replacement" that can be replaced, if you cannot restrain yourself from eating sweets, it is still easy to step on landmines.

Q3: Can you prepare three meals by diligently?

Ans: As I just said, ketogenic needs to calculate the portion size and heat. Unless foreign foodies choose some branded nutritional lunch boxes, they will be difficult to implement ketogenic diets.

Q4: Do you have some special diseases?

Ans: According to the mechanism and clinical application of Taiwan Family Medical Association - Ketogenic Diet, patients with congenital correlate defects that can affect fatty acid eruption or oxidation will definitely not be able to perform ketogenic diet.

Q5: Have you done enough work?

Ans: Ketogenic diet is a way to completely change the source of heat, so the body will inevitably have some unconditional symptoms in the early stages, which need to be overcome or understood.

Ask professional nutritionists or doctors who are familiar with your physical condition is the simplest way

If you fully understand the above five questions, you can start trying to perform a ketogenic diet, so let us enter Step.2.

Practice preparations before ketogenic diet How should you distribute your heat?

First of all, you must know how much heat you should eat every day. If you don’t know, you can refer to the TDEE online computer (it seems that TDEE is mentioned in every article, but there is no way to do it because the most important thing to control diet is to understand the heat)

For example: if your daily heat is 1,800 calories, you need to consume 140~160 grams of fat, 90~112.5 grams of protein, and 5~45 grams of sugar. You might as well try to calculate.

Have you figured out all the food types?

Staple food:

In addition to rice, noodles, winter noodles, and bread that everyone knows. Sweet potatoes, pumpkins, taro, mountain medicine, water chestnut … these are all carbohydrate-rich foods, so these should be avoided as much as possible for ketogenic diets.

Beanfish meat and egg type:

Look at the above ratio, you can tell that ketogenic diet is actually controlling the amount of protein. According to the National Health Administration-Food Exchange Table, the protein quality of one cent of beanfish meat and egg type is about 7 grams. If you have 1,800 calories a day, you can only eat about 13 to 16 servings of protein.

Vegetables:

The 5-10% of the sugar heat can basically be obtained from vegetables (reminder: small tomatoes are fruits, and large tomatoes are vegetables)

Fruits:

Fruits contain fructose and sucrose, just like staple foods. You should avoid or take them through actuariality.

Fat:

Kethigenic diets are mostly energy sources provided by fat, and because they are the main source of diet, they need to take in a variety of different oils to balance the characteristics of each oil (I will introduce it later).

How to enter the door to ketogenic diet

1. Understand the nutritional specifications

Whether it is sauce, pepper, sauce … flavoring ingredients, according to the regulations, there is a complete nutritional specification.

When choosing, it is important to pay attention to the amount of "carbohydrates" and "sugar" in the nutritional label, but it must be said that because the legal regulations are stipulated that if the amount of carbohydrates and sugar per 100 grams is less than 0.5 grams, it can be noted as 0, so you can also use whether there is "sugar" or "○○游" added to the ingredients to determine it!

But again, as long as your carbohydrate amount is controlled properly, you can still eat a small amount of fruits and staple foods! ! !

2. Understand the types and characteristics of oils

Most oils are synthesized from fatty acids, and fatty acids can be divided into SFA and fatty acids, UFA and fatty acids

[PUFA polymorphic and fatty acids (ω-3, ω-6), MUFA single and fatty acids (&ome ga;-9)]

ω-3: The sufficient ω-3 fatty acids are beneficial to brain memory and learning ability. EPA and DHA are all known to be a type of ω-3, so in addition to some fruit seeds, which are rich in ω-3, there are also deep-sea fish.

ω-6: A fatty acid similar to ω-3. However, many studies have shown that too much ω-6 can increase chronic inflammation response (cardiovascular disease, non-alcoholic fatty liver, etc.). In some vegetable oils, ω-6 are significantly higher than ω-3. Including: peanut oil, red oil … etc.

ω-9: As non-essential fatty acids, studies have proven to be beneficial to cardiovascular preventive health care. The most common ones are: avocado, bitter tea oil, olive oil. Nutritionists will suggest that the ratio of ω-6:ω-3 we consume is 1:1~4:1.

However, there are fewer such proportions in commercially available single oils, so when performing ketogenic diets, you need to take multiple oils to achieve this balance.

A study of 311 children aged 7 to 12 found that PUFA with a higher fat removal weight and lower internal fat and fat are found in a larger proportion.

Further analysis of the ω-6, ω-3 ratios found that the higher ω-6: ω-3 ratios are more conducive to reducing abdominal fat..

3. What are coconut oil and MCT oil?

The fatty acids in the chain are different from the fatty acids mentioned above in the carbon chain.

When the kidneys are absorbed, the carbon chain is shorter, and the healing route is different from the previous long-link fatty acids. It is sent directly from the liver to the liver to produce ketones as energy, so it can be used quickly as energy generation. The key is that the triglycerides and fats are almost no triglycerides during the healing process.

The simple ketogenic diet dish of nutritionists

takes 1800 calories as an example, 140~160 grams of fat, 90~112.5 grams of protein, and 22.5~45 grams of sugar.

Whether ketogenic diet affects sports performance

Many people are worried that if they successfully enter the ketogenic diet world and lose weight, will they also reduce the strength of their bodies, resulting in their sports performance getting worse and worse. There are actually many test videos on the Internet. After performing ketogenic diet, you will feel unsuitable for a while, mostly due to the inappropriate problems caused by changing diet.

In a 2014 study, it was found that off-road cycling athletes were given ketogenic diets and observed the physical performance of athletes after ketogenic diets. It was found that:

1. Long-term high-fat diets are actually beneficial to aerobic endurance athletes (resulted in that it is due to reducing weight and reducing muscle damage after exercise).

2. However, it should be noted that lower-carb diets affect the ability to perform high-strength work.

Another article about ketogenic diet and body manifestation also mentioned that limiting carbohydrate intake can still retain the body's maximum muscle strength, but one should pay attention to the limitations of keto adaptation problems, mineral nutrients and protein intake. Finally, the author also mentioned:

Insufficient muscle liver sugar caused by ketogenic diet will limit the activity of oxygen-free sports.

Execution of ketogenic diet Tinker

Everyone thinks that ketogenic diet can be completely "quit sugar", which is actually wrong. Because in a ketogenic diet, it is the most important thing to pair with appropriate amounts of beans, meat and eggs and a large number of and diverse fats.

This method has many hidden risks. Before adopting, it is strongly recommended to find professionals, such as doctors and nutritionists to evaluate their health status based on blood sugar, blood lipids, disease history and other information. If you do not confirm, do not practice ketogenic diet before! After starting a ketogenic diet, there will be water discharge in the early stage, and the electrolytic properties in the body will be discharged, making it easy to experience fatigue, headache, etc., and these problems will disappear after the appropriate period. Finally, I warn that this diet uses ketones to replace glucose, and the weight reduction effect is obvious. However, after returning to normal diet, the chance of getting fat is also high, so it is safer not to exceed half a month.

We also call on friends to perform ketogenic diets. We need to drink enough water to maintain normal physical functioning. We must not try ketogenic before we understand that the child has thoroughly eaten. Before doing any diet adjustments, we need to consult the relevant professional doctor or nutritionist before exercising it to be safe and effective!

※This article is excerpted from SuperFIT, please click here for the original text