Let's briefly talk about ketogenic diet and my personal views on ketogenic diet.
Ketogenic diet, as its name implies, is to make your body produce ketone bodies. When your body lacks a certain substance, it will make your body produce another substance to replace the efficacy of this substance. Ketoid bodies are produced in this state. When you consume little carbon water, your body also consumes less protein (protein can also be converted into sugar, which is called gluconeogenesis).
The body will let the body's fat supply energy, and then the fat will be converted into a new energy source. As a substitute for carbohydrate and protein, the liver will decompose oxidized fatty acids and produce three substances as substitutes for sugar:
Acetoacetate β-hydroxybutyrate acetone
These three substances are collectively called ketone bodies, which are used to supply energy to the body, and the insulin in your body will be very low! Therefore, ketogenic diet is not suitable for diabetic patients, because after you quit carbohydrate, your glycemic index is very low, which leads to a decrease in insulin secretion.
Types of Ketogenic Diet Ketogenic diet is divided into three types according to the proportion and time of carbohydrate intake:
1.SKD standard ketogenic diet
This is the usual ketogenic diet. The intake of carbohydrate is very low, accounting for 5% or less of the total diet in a day, and the intake of protein is also low, accounting for 20-25% of the total diet in a day, and the fat content is the highest, accounting for 70-75% of the total diet in a day.
2.CKD ring ketogenic diet
Compared with the standard ketogenic diet, you can eat high-carbon water for two days in this week, and you need to strictly implement the standard ketogenic diet for the other five days. The food for one day is as follows: fat 75: protein 20: carbohydrate 5, and eat.
3.TKD target ketogenic diet
This ketogenic diet is used by many fitness trainers, allowing you to eat some carbohydrates before and after training, and still use the standard ketogenic diet at other times.
Among the above methods of ketogenic diet, the first one is the most standard, common and widely used, while the other two methods are more suitable for people with exercise needs.
How to judge the content of ketone body from the top? We know that the most important thing of ketogenic diet is to let the body enter the ketone body, so as to achieve the effect of losing weight. Many people are also at a loss when adopting ketogenic diet, and they don't know whether their body has entered the ketone body. So how to judge whether the body has entered the ketone body state?
Here are some ways to judge:
1. Drinking water becomes frequent and you are often thirsty.
After the body enters the ketone body, it will feel thirsty, because the metabolism in the body will change, the fat will enter the energy supply mode, the intake of carbon water will decrease, the water in the body will naturally decrease, the insulin will decrease, and the kidney will take the initiative to absorb the water in the body, which is normal.
2. Go to the toilet frequently
Compared with this method, if you drink more water, you will naturally go to the toilet more frequently, but when you urinate more often, acetoacetic acid, a ketone body substance, will appear in your urine.
3. Test paper detection
We can also test it by test paper. Just because acetoacetic acid, a ketone body substance, appears in your urine, it can be detected by test paper. Generally, pharmacies sell this kind of ketone body test paper. You can test it by test paper in the morning urine, which is also the most accurate way to judge that your body has entered the ketone body.
4. Bad breath
When your body enters the ketone body, your mouth will also be accompanied by a certain odor. This is because of the reaction of acetone, which smells different from person to person. Some people say it is the smell of nail polish, some people say it is similar to sweating, and some people say it is apple.
5. It is not easy to feel hungry
The main source of hunger is the decrease of carbohydrate. When you get used to the ketogenic diet and your body enters the ketogenic state, your body is used for fat energy supply, then your demand for carbohydrate will also decrease, and naturally you will not be so hungry, and your hunger will be much reduced.
The safety of ketogenic diet is not so simple. Although you can eat as much fat as possible, it is difficult to implement and not suitable for everyone. If it is not implemented well, it will have some negative effects on your body.
1. Ketogenic diet is not suitable for diabetic patients.
In the process of ketogenic diet, your insulin will become very low, and diabetics rely heavily on insulin for regulation, so ketogenic diet is not suitable for diabetics, and it is not recommended for people with impaired pancreatic function.
2. The proportion of carbohydrate, protein and fat is strictly controlled.
Many people think that the ketogenic diet is just a simple intake of high-fat food. Many people have a lot of misoperation in this process, resulting in hypoglycemia, constipation and intestinal discomfort. In fact, your food choice is very important in this process, not just the intake of fat, and the proportion needs to be strictly controlled. Dietary fiber also needs adequate intake.
3. Ketoacidosis and ketosis
Many people will worry about ketoacidosis in the process of ketogenic diet, which will lead to physical discomfort, serious and even life-threatening, but ketoacidosis is difficult to achieve. Generally, this phenomenon will appear in diabetic patients, but diabetic patients do not recommend ketogenic diet.
The other is to drink a lot during your ketogenic diet, but to achieve this effect, you have to drink a lot.
Ketoacidosis is a serious physiological problem, and the ketone body value in urine can be as high as 20 mmol/L.
Ketosis is that the ketone body value in urine is about 1-8 mmol/L, which is the normal performance of the body using ketone bodies. You should distinguish between the two. As long as you don't die and drink a lot of alcohol in the ketogenic diet, ketoacidosis will generally not occur.
Personal Views on Ketogenic Diet Every diet method has its own people, and Ketogenic Diet is no exception. It can't be said that this method is useless, but it may not be suitable for you. Moreover, the operation difficulty coefficient of Ketogenic Diet is very high, so it is not recommended for the general population to try it. You should know the details. This diet method has both benefits and risks.
You may not be happy when you implement it. Your body lacks the intake of carbohydrate, and you bid farewell to carbohydrate for a long time. Sugar and sweet food leave you, and you may feel dizzy and weak during the adaptation process. If you want to choose this diet, you must have a detailed physical examination, follow the doctor's advice, and don't try it easily.
In addition, if your body has entered the ketone body state and wants to adjust to the normal diet state, your body will also have a painful adaptation stage, and blindly eating a lot of carbon water may lead to overeating.
Everyone's physique and habits are different, so consider the pros and cons by yourself, and don't blindly follow a certain diet. Generally speaking, if you want to adopt a ketogenic diet, you should judge whether your physique and living habits are appropriate. If you just want to lose weight by eating fried foods under the existing diet mode, you should wake up.