The principle of burning fat ① After not eating carbohydrate, the carbohydrate burns out. There is no sugar source in food, and the body's sugar reserves gradually decrease until the sugar energy is exhausted. ② Switching energy: grease. The body lacks energy sources, switches metabolic modes, and the main fuel becomes fat. ③ The body becomes a fat burning machine. Burning fat continuously produces small molecules of energy: ketone bodies, which are transported to cells for function.
Benefits of ketogenic diet ① The body automatically becomes a fat-burning machine, burning fat for almost 24 hours, and you can be thin when you really lie down. ② The skin becomes better, and sugar and insulin are the enemies of the skin. Ketogenic diet has a good effect on acne and skin care. ③ The mind is clearer, and the ketone body is an excellent fuel for the brain. After ketogenesis, you will feel quick-thinking, and you will no longer feel sleepy and daze easily.
④ Improve health index, reduce blood sugar and blood pressure, gradually eliminate fatty liver, make blood lipid healthier, reduce body inflammation and relieve epilepsy symptoms.
Learn ketogenic diet in four steps.
Step 1: Stay away from refined carbohydrates, including: white rice, steamed bread, noodles, flower rolls, fried dough sticks, moon cakes, biscuits, cakes, and all other foods with deep processing of starch. Step 2: Three principles of food choice. ① Eat good meat. ② Eat more vegetables. 3 eat good oil. It is best not to be too single in the types of food, and to keep the diversity of nutritional sources.
The following foods are safe to eat
Protein: fish, eggs, poultry, meat, seafood and animal offal. Vegetables: green leafy vegetables, cucumber, wax gourd, loofah, leek, garlic bolt, kelp, onion, laver, fungus, asparagus, eggplant, mushroom, broccoli, zucchini, cauliflower and tomato. Fruits: blueberries, strawberries, raspberries, lemons, prunes, plums, grapefruit and olives.
Beverages: bullet-proof coffee, black coffee, tea, lemonade and soda water. Nuts: macadamia nuts, pecans, almonds, pine nuts and hazelnuts. Snacks: lard residue, salted egg yolk, sugar-free coconut slices, cheese chips. Oil and fat: butter, lard, butter, olive oil, coconut oil, avocado, fat meat, bone marrow. Dairy products: cheese, cream and ghee.
Don't eat the following foods
Protein: Bean protein. Vegetables: potato, sweet potato, purple potato, yam, taro and lotus root. Cereals: corn, glutinous rice, white rice and wheat products. Fruits: jujube, grape, banana, persimmon, mango, papaya, cantaloupe, watermelon and durian. Drinks: sugary drinks: fruit juice, milk tea, sports drinks and wine.
Nuts: most beans: mung beans, soybeans, soybeans, peanuts, green beans, Dutch beans, red beans and black beans. Snacks: cakes, biscuits, sweets, preserved fruits, potato chips, ice cream, sweet garden and bread. Oils and fats: margarine, trans fatty acids, soybean oil, peanut oil, corn oil, sunflower oil and other vegetable oils. Dairy products: condensed milk, skim milk, margarine, high-sugar ice cream.
Learn ketogenic diet in four steps.
Step 3: How much do you eat every day? Generally, the ketogenic diet is 75% fat, 15% protein and 10% carbohydrate, but the proportion will be adjusted according to the physique and needs of each person. For most people, the daily intake of nutrients will enter the ketogenic state of fuel in the following range.
① Eat 20-50g of net carbohydrate every day. ② Take1-2g protein per kg of body weight every day. (3) Under the premise of controlling carbohydrate and protein, fat can be eaten until the appetite is satisfied, and it can be controlled without need. Net carbohydrate = total carbohydrate-dietary fiber-sugar alcohol Step 4: Test whether to enter ketogenic state. The ultimate goal of ketogenic diet is to make the body enter the fat burning mode, that is, the ketogenic state, so that the body can burn more fat. There are three methods to detect ketone bodies in the market: urine ketone, blood ketone and breath ketone.
Step 4: Test whether to enter the ketogenic state. After a period of ketogenic diet, because the body has been able to effectively use ketone bodies, the blood ketone is generally maintained at 0.5-1.5 MMO1L. In addition to blood ketone, there is also an index called GK 1 value, which is used to judge whether the body is effectively using ketone bodies.