100 Weight Loss Diets Ketogenic Diet

What is the ketogenic diet? A high-fat, low-carbohydrate, moderate-protein eating pattern. To put it simply, it means not eating staple food, but only eating meat, eggs, fish, natural oils, vegetables, etc.

Principle of fat burning ① After not eating carbohydrates, all sugars will be burned. Without a source of sugar in food, the body's sugar reserves gradually decrease until the sugar energy source is exhausted. ②Switch energy: grease. The body lacks energy sources and switches metabolic modes, with the main fuel becoming fat. ③The body becomes a fat burning machine. It continuously burns fat and produces small energy molecules: ketone bodies, which are transported to cell functions.

Benefits of the ketogenic diet ① The body automatically turns into a fat-burning machine. It is in a fat-burning state almost 24 hours a day, and you can actually lose weight while lying down. ②The skin becomes better. Sugar and insulin are the enemies of the skin. The ketogenic diet has a good effect in removing acne and beautifying the skin. ③Thinking becomes clearer. Ketone bodies are excellent fuel for the brain. You will feel better after ketosis. Thinking quickly, it is no longer easy to feel sleepy and dazed.

④Improve physical health index, reduce body blood sugar and blood pressure, gradually disappear fatty liver, make blood lipids healthier, reduce body inflammation, and relieve epilepsy symptoms.

Learn a ketogenic diet in four steps

Step 1: Stay away from refined carbohydrates including: white rice, steamed buns, noodles, flower rolls, fried dough sticks, moon cakes, biscuits, cakes, etc. Foods whose starch has been deeply processed. Step 2: Three principles of food selection. ①Eat good meat. ②Eat more vegetables. ③Eat good oil. It is best not to have too single types of food and maintain a variety of nutritional sources.

The following foods can be eaten with confidence

Protein: fish, eggs, poultry, meat, seafood, and animal offal. Vegetables: green leafy vegetables, cucumbers, winter melon, luffa, leeks, garlic sprouts, kelp, onions, seaweed, fungus, asparagus, eggplant, mushrooms, broccoli, zucchini, cauliflower, tomatoes. Fruits: blueberries, strawberries, raspberries, lemons, prunes, plums, grapefruit, olives.

Beverages: bulletproof coffee, black coffee, tea, lemonade, soda water. Nuts: macadamia nuts, pecans, almonds, pine nuts, hazelnuts. Snacks: lard residue, salted egg yolk, sugar-free coconut flakes, cheese crisps. Oils and fats: butter, lard, tallow, olive oil, coconut oil, avocado, fat, bone marrow. Dairy products: cheese, butter, ghee.

Do not eat the following foods

Protein: soy protein. Vegetables: potatoes, sweet potatoes, purple potatoes, yams, taro, lotus root. Cereals: corn, glutinous rice, white rice, wheat products. Fruits: dates, grapes, bananas, persimmons, mangoes, papayas, cantaloupes, watermelons, and durians. Beverages: Sugary drinks: juice, milk tea, sports drinks, wine.

Nuts: Most legumes: mung beans, soybeans, soybeans, peanuts, lima beans, snow peas, red beans, and black beans. Snacks: cakes, biscuits, candies, preserved fruits, potato chips, ice cream, sweets, bread. Oils and fats: margarine, trans fatty acids, soybean oil, peanut oil, corn oil, sunflower oil, other vegetable oils. Dairy products: condensed milk, skim milk, margarine, high-sugar ice cream.

Learn the ketogenic diet in four steps

Step 3: How much to eat every day? The general ketogenic diet is 75% fat, 15% protein, and 10% carbohydrate, but the proportions will be adjusted according to each person's physique and needs. For most people, the daily intake of nutrients will enter the fuel ketogenic state within the following range.

①Eat 20-50 grams of net carbohydrates every day. ②Eat 1-2 grams of protein per kilogram of body weight every day. ③On the premise of controlling carbohydrates and protein, fat can be eaten until the appetite is satisfied, and it can be controlled if it is not needed. Net carbohydrates = total carbohydrates - dietary fiber - sugar alcohols Step 4: Test whether you have entered a ketogenic state. The ultimate goal of the ketogenic diet is to put the body into a fat-burning mode, a ketogenic state, so that the body can burn more fat. There are three methods for detecting ketones on the market: urinary ketones, blood ketones, and respiratory ketones.

Step 4: Test whether you have entered a ketogenic state. After a period of ketogenic diet, because the body can effectively utilize ketone bodies, blood ketones are generally maintained at 0.5-1.5mmo1L. In addition to blood ketones, there is also an indicator called GK1 value, which is used to determine whether the body is effectively utilizing ketone bodies. .