Why can't you lose weight?
Last time, I mentioned that I lost 10 pounds because I chose ketogenic fat loss.
With ketogenic, you first have to cut out sugar.
The sugar break is not to eat sweet chanting, only half right.
Sugar, broadly speaking, refers to the glycogen in the body.
Glycogen, on the one hand, comes from sweet foods that are high in sugar. For example, desserts, fruits, are high in sugar.
On the other hand, from carbohydrates, carbohydrates into the body into more glycogen. For example, pasta rice and foods made from pasta and rice, and potatoes yams carrots and other foods high in starch.
These enter the body and are converted into glycogen, which feeds the body with energy. The higher the level of glycogen in the body, the higher the level of sugar in the blood, and the higher the blood glucose indicator! Under the body's normal metabolism. Glycogen is quickly consumed, blood sugar will soon be reduced, the body's response "hungry, dizziness, panic", is often referred to as the "low blood sugar" phenomenon.
What about hypoglycemia?
People usually eat a piece of sugar to supplement, or eat a piece of chocolate, the feeling of hunger and dizziness, panic, instantly. Why? The blood sugar rises.
From this, we can see that there is a very close relationship between hunger and blood sugar.
When you're hungry, you replenish glycogen, and soon you're not hungry anymore. But this is repeated over and over again, and blood glucose will appear to rise and fall over and over again, in an extremely unstable fluctuating state.
So, to summarize, a carbohydrate-based diet results in high blood glucose volatility, and therefore higher levels of hunger after carbohydrates are consumed.
But, but, but, in order to lose fat, we have to change our eating habits from a carbohydrate-based diet to a low-carb, high-protein, low-fat diet!
In this case, our body is like a car that was refueled and is now recharged and ready for the road. As long as after changing habits, so that the body fat out of the active energy supply, you can consume fat.
Someone asked, not eating staples will be hungry. It has been proved that in the early stage of the sugar cut, because the body is still consuming glycogen in the body, blood sugar is lowered, there will be hunger. To the back, when the body fat began to burn for energy, because there is no glycogen, so the blood sugar will be very stable, no longer have hunger. Then, the first appearance of hunger how to do, practice has also proved that, in accordance with the guidance of the dietitian eat some cookies eat some cucumber, will no longer have a sense of hunger.
Another question, why not hungry?
The reason is simple. Low-carb diet, to eat a lot of protein, protein can be converted into glycogen to balance blood sugar, there will be no hunger.
The problem of hunger is also solved. So is it just a matter of ensuring that the daily meals interrupt the sugar, low carbon, high protein and low fat requirements, so that you can swish and swish to lose fat? It's not that easy.
Ketogenic fat loss is a very professional fat loss method, the implementation of the process, due to the individual physique of some personalized response, non-professionals are not recommended to operate privately, I have a professional dietitian one-on-one guidance, the body has any feeling reaction, timely communication with the teacher to deal with.
The body fat data can clearly tell you the answer to the question of whether or not the fat loss effect is good. And through the changes of various indicators in the body fat data, you can also determine whether your fat loss program is well executed!
And then there is the question of rebound. You can get the answer through the chart above!