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What is a Ketogenic Diet?


What is a Ketogenic Diet?


The ketogenic diet is one of the most popular dietary methods in the near future, with 70% of people taking weight and 30% taking care of their health.

Most people will fall in love with this diet after using habits, but 90% of the fitness community will oppose the ketogenic diet.

Is the ketogenic diet really such an effective weight loss diet? Is ketogenic really bad for fitness?

You need to let go of all your prejudice against ketogenicity and keep a neutral view of this ketogenic diet. I will honestly use research papers and personal experience to analyze the yoghurt diet.



Introducing The Ketogenic Diet

People often ask me how to eat ketogenic diet, then we can see the picture below.

Half of the plates in the ketogenic diet are not thin meat or eggs, and then half are vegetables, which may grow like this. (This meat looks very thin, but I use a lot of oil to cook)
The ketogenic diet may be seen on the Internet as a proper amount of protein, good enough fat, and low enough sugars like 70% fat, 25% protein, 5% sugar.

But this will be explained in more detail in the next section, "How to Eat the Ketone Diet."

The ketogenic meaning is that the body can produce a "raw" and more "ketone" body diet, in order to stabilize the nutritional ketosis (Nutritional Ketosis).

Then why produce a ketone body? Because the ketone body is a metabolite after burning fat in the body sugar (Note 1), the high blood ketone concentration is equal to knowing that fat is now being burned as energy.

In order for the body to produce enough ketone bodies and know that it is burning fat, there must be two main points: the liver sugar is low enough (Note 2), and the insulin is low enough (Note 3). If you want to know more, there is a longer explanation later, but in simple terms, try not to eat high-sugar foods, such as starch and sugar, and then eat more meat and eggs.

Nutritional Ketosis

In the absence of sugar, the brain and other organs cannot use fat as energy, so the liver metabolizes fat and converts it into a ketone body.

When the concentration of ketone bodies in the blood increases (Note 4), we call it Ketosis, and the ketosis caused by diet, we call it Nutritional Ketosis.

In the normal eating process, the body also produces ketone bodies, but there are not many opportunities for manufacturing, and the amount of production is not enough to reach the concentration of nutritional ketosis.

The ketogenic diet is low in sugar, moderate in protein, and high in protein in order to keep the body in a longer period of nutritive ketosis, to make the blood ketone concentration higher (representing fat burning), and to determine the effect of reburning the body.

After entering a stable ketosis, you can enjoy the advantages of a ketogenic diet, such as improving hormones, appetite, antioxidants, etc., and weight loss is usually a side effect.

Ketone Adaptation Period

However, there will be a “ketone adaptation period” before entering a stable ketosis. During this period, the body will feel uncomfortable due to energy conversion.

The main reason is that ordinary people usually eat too much sugar, so the body is only used to use sugar as a source of energy, and is not used to taking fat to burn.

Everyone has to go into stable ketosis for a different period of time. Ordinary people can spend more than a week if they eat high sugar for a long time.

After entering a stable ketosis, it is the main energy source of your body that has become fat and ketone bodies to replace glucose.

It also means that fat has been difficult to break down, and it has been successfully decomposed and utilized.

Note 1: Carbohydrates are collectively referred to in this article as sugars, including starches, such as pasta, rice flour, bread, and refined sugars, which are sweet sugars. After eating into the body, it will be in the form of glucose in the blood, or become glycogen stored in the muscles and liver.

Note 2: Hepatic sugar can produce ketone bodies at the lowest time.

In the case of a normal diet, it takes about 12 hours for the glycogen to be consumed. Therefore, normal people can also produce ketone bodies when they are fasting for a while, but they will break the task as soon as they eat breakfast. When there is a lot of glycogen, even if there is a lot of free fat ready to be broken down by the liver, the ketone body is difficult to manufacture. When the glycogen is low enough, the ketone body is produced very quickly. Usually after the third day of the ketogenic diet, the amount of ketone body will be determined by the amount of free fat.

Note 3: Ratio of insulin (Insulin) to Glucagon

Insulin = storage of lipase is stimulated, fat can not be broken down in fat cells. No insulin plus high catecholamine = fat can be broken down. Decomposing fat is a very cumbersome thing, and there are many very slow steps. When fat can be broken down, the triglycerides in the fat cells are broken down into glycerol + three free fatty acids. Free fat adheres to albumin and is transported in the blood to where it is needed to provide energy. If there is sufficient energy in other parts of the body, it will be sent to the liver for decomposition, and a ketone body will be produced, and the ketone body will be transported to the desired organ in the blood as energy.

Note 4: The concentration of ketone bodies in the blood of people who eat mixed diets (eat starch, vegetables, meat) is about 0.5mmol/L, and the blood ketone concentration in the stable ketogenic diet is about 0.6~3mmo/L.



How to eat ketogenic diet?

As I said before, as long as the insulin secretion is low enough and the amount of sugar in the body is low enough, the body can produce more ketone bodies.

So in fact, as long as we try to avoid foods that are too high in sugar and foods that have too much insulin, we can keep our body stable in ketosis.

In terms of the ratio of major nutrients, 5% sugar (high FII), 20-25% protein (medium FII), 70-75% fat (low FII) will be 99% of people can enter stable nutritional ketones. The proportion of the disease.

But I would rather recommend a gradual approach to the ketogenic diet.

Sugar is less than 40 grams a day, protein eats about 1 to 1.4 grams a day, fat is adjusted with appetite. This will be done because most people can't eat so much fat at first, they will be a little bit psychologically afraid, and they will not be comfortable in the body, so they should first eat comfortably.

If you count the main nutrients, you can choose the food to eat the target data, it will be a relatively simple starting point, then fine-tuning is fine.
If you don't count nutrients, you can refer to the following suggestions:

Can Eat More
Various meats (cattle, chicken, duck, geese...), animal offal (heart, liver and kidney), eggs, fish (not too thin), vegetables (except for root vegetables), high-fat fruits (olive, avocado, coconut) Meat)

Can Eat In Moderation
Seafood (usually high-protein low-fat ingredients), onions, spices

You can eat less (do not eat if you lose weight after losing weight)
Blueberry, cranberry, bean products (tofu, bean husk), nuts

Do Not Eat
Various starches or high sugar foods
Menu recipe selection for the same diet
You can check out my previous ketone diet menu and recipes.
Keep a good mouth and let you know in seconds!

Major Nutrient Algorithm
The main nutrients can be divided into three, carbohydrates, protein, and fat.

The ketogenic diet is very low in carbon water, moderate in protein, and fat enough, so if you are not sure which food you can eat, you can check it in the following way.

For example, if you want to check the eggs, you can google input: the main nutrients of the eggs, so you can find them.

Basically, it is enough to see that his carbohydrates are low enough and the protein is not too high.

Insulin Index: Food Insulin Index
Ketoid Discomfort
After the implementation of the same diet, there will be some side effects, such as mental disability, powerless sleepiness, headache

Very normal, because the body used to be too accustomed to using sugar as the main source of energy, so suddenly eating very little sugar, this problem will occur.

But these side effects usually improve a lot in a week, and the more serious people will last longer.
Cramp
Sodium, calcium and magnesium deficiency may be caused. So salt, avocado, and big bone soup will improve a lot.

Insomnia
When the blood ketone becomes high, the blood flow in the brain will increase, so it will make you feel good and will get used to it later.
Reduced athletic power
Very normal, it will improve after a while
Common improvement
Drink water, make up salt, wait for him to
Analysis of advantages and disadvantages of ketogenic diet
First analyze the advantages and disadvantages, let you decide whether you want to continue reading

The main advantage of the ketogenic diet is that it can effectively improve metabolic abnormalities (salmon belly, high fasting blood glucose, high blood pressure, high triglyceride, low HDL).



advantage

Burn more fat and reduce muscle consumption
– As long as calorie intake is less than TDEE, weight loss can be achieved, but the main nutrient distribution of the ketogenic diet can effectively reduce fat and reduce muscle consumption.

Source of research: https://www.ncbi.nlm.nih.gov/pubmed/12761364



Control appetite
– Many diet pills are advertised as “effectively suppressing appetite”, but the ketogenic diet itself is very effective in controlling appetite. It is a big advantage for people who are easy to eat and who are not full. The ketogenic diet is usually a natural intermittent break, which is more important for weight loss.


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