What is the ketogenic diet?
Ketogenic diet first started in 192 1 year: Russel Wilder began to treat epilepsy in children with this diet. After the advent of modern epilepsy drugs, this diet was silent for many years. The recent rise of ketogenic diet is due to its effectiveness in short-term weight loss. This diet is high in fat (55-60% comes from calories), medium in protein (30-35%) and very low in starch (5- 10%). For example, if you eat 2000 calories a day, starchy food only has 20-50g a day: this is half of one or two calories! Note that this is the amount of a day, not a meal! Have a bowl of beef noodles. The starch in the noodles must exceed the standard. However, you can eat big fish and meat every day.
Of course, there are restrictions in protein. Protein intake should not be higher than per pound of body weight1g. In other words, if you have 130 kg (143 kg), you can eat 143 g (about 3 ounces) a day. If you exercise a lot every day, protein can eat 1.5g per pound. That doesn't sound like much. However, there is no limit to your intake of oil, and there is no limit to your total calories. If you like cheese, fat and avocado, just eat it. Green leafy vegetables are edible. Eat little fruit.
What does the ketogenic diet eat?
First of all, staple foods, such as noodles, rice, bread, steamed buns and steamed bread, are inedible, and so is sugar, and it can't be used as a seasoning for cooking. Beans, including red beans, soybeans and mung beans, are also inedible. Nuts can be eaten in small amounts (nuts also contain 20% carbohydrates). Secondly, vegetables can be eaten, and ketogenic diet is easy to constipation. Dietary fiber in vegetables can be slightly improved. Generally, you can eat 300-500g vegetables a day, but you can't eat vegetables with roots (containing more starch). Then, eat as little or no fruit as possible. You can't eat sweets, desserts or sugary drinks. The rest of the meat can be safely eaten, especially the meat with more fat, such as pork belly, salmon and steak. However, it is necessary to control the amount of protein not to exceed 100g, that is, the amount of one catty of beef. Excessive intake of protein will affect ketone production.
Does ketogenic diet really have an effect on weight loss?
Some studies and human trials have also confirmed the role of ketogenic diet in weight loss. Ketogenic diet has a positive effect on losing weight, improving diabetes and reducing the risk of cardiovascular disease. But there is almost no staple food, even fruit can't be eaten. Can you persist in doing this all your life? Therefore, ketogenic diet is only suitable for short-term rapid weight loss, not for long-term stable and sustained weight loss. In addition, some studies have found that the weight loss caused by ketogenic diet is the most obvious in the first three months.
How much protein should I eat in ketogenic diet?
Many people think that the ketogenic diet should strictly limit protein, and eating too much will affect ketogenesis. Actually, it's not. This theoretical statement actually leads to many people's insufficient intake of protein and malnutrition. We must be very careful when discussing that protein eats too much. Some common problems in ketogenic diet may be insufficient intake of protein. Let me give you a few possible common symptoms: thirst for carbohydrates, edema, weakness, and decreased metabolism. Does that sound familiar? The main reason for this problem is that we only emphasize eating protein and ignore the absorption rate of protein.