Breakfast: eggs, bacon, various vegetables, mushrooms and some nuts.
Lunch: vegetables and nuts.
Dinner: poultry, fish, red meat and boiled vegetables.
Can't eat any staple food, roots and starches.
Ketone-rising diet
First of all, ketogenic diet is a low-carbon water diet, which aims to switch the body to a fat-based energy supply mode. This method has many potential benefits in reducing fat, maintaining health and sports performance, but it also has many side effects. Ketogenic diet is very similar to other diets that restrict low-carbon water, such as Atkins diet and LCHF (low-carbon and high-fat diet). The ultimate goal of these diets is basically to raise ketones. The main difference is that ketoprofen will limit the intake of protein.
What is ketosis?
When the blood sugar supply is insufficient, the body will choose ketone as supplementary fuel for energy supply. Ketones are produced when you eat a small amount of carbohydrates (carbohydrates can be quickly broken down into blood sugar) and a moderate amount of protein (because too much protein can also be converted into blood sugar).
The fat reaction in the liver produces ketones. They can be used as energy fuel for the body, including the brain. The brain consumes a lot of energy every day and can't directly use fat as fuel. But it can use glucose and ketone.
When you are on a ketogenic diet, your whole body will switch to a state of burning fat. Insulin levels will drop to a very low level, and fat will increase consumption. This method makes the long-term accumulated fat easy to be activated and consumed. This not only has obvious benefits for people who lose fat, but also has many benefits that are not noticed. Such as satiety and stable energy supply.
When the body begins to produce ketones, then we can say that the body is already in a state of rising ketones. The quickest way to get into the ketogenic state is to be hungry (eat nothing), but obviously we can't stay hungry forever. Ketogenic diet has many benefits that can only be achieved by starvation, such as weight loss, which can be achieved without starvation!
People who can't use ketogenic diet:
1, people who are taking diabetes drugs.
2. Medication in hypertensive people.
3. Breast-feeding women
The benefits of ketogenic diet
0 1 fat reduction
Turning the body into a body that consumes mainly fat, then obviously, the first benefit is to reduce fat. Due to the decrease of insulin level, fat consumption increases, which creates an excellent environment for improving fat consumption without going hungry. More than 20 scientific studies show that the effect of increasing ketone is more significant than other low-carbon methods in reducing fat 1 2.
Reversing type 2 diabetes
Ketogenic diet has a significant contribution to the reversal of type 2 diabetes, 3, 4, 5, because it can lower blood sugar and inhibit high insulin level.
03 improve brain attention
Increasing ketone makes the brain's energy supply very stable. Avoid discomfort caused by unstable blood sugar when taking ketogenic diet. So many people who use ketogenic diet report that this diet will improve their attention and concentration. Many theories insist that people need to eat a lot of carbohydrates every day to keep their brains working normally (120g). But this is based on the lack of ketone. If there is enough ketone, the brain will still work normally.
However, in the early stage of ketogenic diet, users will find it difficult to concentrate, have headaches and be irritable, because the body and brain have not adapted to the keto-based energy supply method.
04 enhance endurance
Ketogenic diet can greatly improve endurance and provide long-term energy for the body through its own fat reserves. When the body uses carbohydrates (glycogen) stored in the body as raw materials, it can only supply energy continuously for a short time. But body fat stores enough energy to last for weeks or even months.
When your body is used to using carbohydrates as fuel like most people, then your body will not consume body fat to get energy, and your brain will not habitually consume ketones to work. This leads to eating carbohydrates to supplement before, during and after training.
Then when the body takes the fat stored in your body as the primary consumption target, then the brain and body can be replenished at any time.
Many people will think that using ketoprofen will reduce their sports performance, so we should pay special attention to:
You need enough water and salt.
During the two-week adaptation period, everything has an adaptation process, especially the body.
05 improve metabolic syndrome
Many studies have shown that low-carbon water diet can improve metabolic syndrome 6, such as blood lipid, insulin level, high-density lipoprotein, low-density lipoprotein volume and fasting blood glucose level. At the same time, limiting the intake of carbohydrates and protein, the effect will be better.
What does the ketogenic diet eat?
The following foods are often eaten in the ketogenic method. The unit is the carbohydrate content per100g of food. In a ketogenic diet, the lower the carbohydrate, the better.
The most important thing is to avoid most carbohydrates in order to achieve ketosis. You should control the daily carbohydrate content below 50g (the total carbohydrate mass minus the grams of fiber). The ideal state is 20g of carbohydrate, and the less carbohydrate, the more effective it is. A rough proportion is
Less than 10% carbohydrate, 15-25% protein and 70% fat.
Please don't misunderstand this ratio, 70% fat is this ratio. In other words, 70% of your daily calories come from fat! Some people will think they can avoid it when they see this, and that's all wet!
Side effects of ketogenic diet:
If the level of ketone is too high, it will reach the state of ketosis (red area), but for most people, it is very challenging to reach the ideal state of ketosis (green area). Unless you have 1 type diabetes, your own insulin secretion is insufficient. 1 type diabetic patients are prone to ketosis. There are also lactating women and people who inject SGLT-2 inhibitors who are infected with type 2 diabetes.
When your body changes from carbohydrates to ketones, you will feel tired, nausea, headache, cramps, bad breath and unsatisfactory exercise. Therefore, we should pay attention to drinking salt water at the beginning and gradually reduce the intake of carbohydrates, rather than reducing it all at once.
There are also some rare side effects: gallstones, temporary hair loss, increased cholesterol, reduced alcohol consumption and little red dot.
What can't I eat on a ketogenic diet?
Sugary foods: sugary drinks, juices, desserts, cakes, ice cream, sweets, etc.
Starch staple food: wheat, rice, pasta and other grains.
Fruit: Almost all fruits with high sugar content, except a few fruits such as blueberries.
Beans or beans: peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: potatoes, sweet potatoes, yams, lotus roots, carrots and so on.
Low-fat processed foods: These low-fat and highly processed foods are usually rich in carbohydrates.
Some sugary seasonings or sauces.
Unhealthy fats: Refined vegetable oils and trans fats limit your intake.
Alcohol: Most alcohol contains carbohydrates, and many alcoholic drinks will get you out of the ketogenic state.
What can I eat on ketogenic diet?
Meat: poultry meat such as chicken, red meat such as pork, fish, steak and bacon.
Fatty fish: such as salmon, trout, tuna and mackerel.
Eggs: It is best to raise them in the wild. The whole egg is rich in omega-3.
Butter and cream: look for grass-fed butter as much as possible.
Cheese: unprocessed cheese (cheese, cream, etc. ).
Nuts and seeds: almonds, walnuts, flaxseed, pumpkin seeds and so on.
Health oil: mainly extra virgin olive oil, coconut oil, avocado oil and animal oil.
Avocado: Or avocado oil, butter jam.
Low-carbon vegetables: most green vegetables, other vegetables grow on the ground, such as tomatoes, peppers, cucumbers and so on.
Seasoning: You can use salt, pepper and various healthy herbs and spices without sugar sauce.
Sweetener: General sweeteners are not recommended.
How to eat three meals a day by ketogenic diet?
Breakfast: eggs, bacon, all kinds of vegetables, mushrooms, olive oil, blueberries, some nuts, bullet-proof coffee, or no food.
Lunch: Olive oil avocado vegetable salad, fresh shrimp vegetable salad, nut vegetable salad, boiled vegetables, stir-fry by yourself.
Dinner: poultry, fish, red meat, all kinds of vegetables, coconut oil and olive oil cooking, boiled vegetables.
Can't eat any staple food, roots and starches. For all these dishes, it is best to add enough fat, olive oil, coconut oil, grass-fed butter, or avocado oil, nut oil, animal oil, etc. If you eat less other foods, you can eat these fats directly, but it may be a bit difficult to swallow.