Who is suitable for ketogenic diet?
1, short-term use of ketogenic diet has a certain health care effect on the body, and can be used for people who need to lose weight quickly due to other physical and medical conditions.
2, not suitable for everyone, such as children, pregnant women, gastrointestinal dysfunction, stones, gout tendency and other physical conditions can not be used.
4. At the same time, ketogenic diet has certain adverse reactions, such as frequent urination, fatigue, dizziness, hypoglycemia, headache and constipation.
The main advantage of ketogenic diet is rapid weight loss caused by lipolysis without damaging muscle tissue. You don't need to go hungry because this diet allows you to eat between meals. Generally speaking, there is no need to completely reject fried food. Unlike most diets, there is no need to refuse salt to produce ketone. Besides seasoning food, it can also restore electrolyte balance. But ketogenic diet is not suitable for long-term use, because it is unbalanced and cannot be used as a way of life.
Can I drink alcohol on a ketogenic diet?
You can drink alcohol during the ketogenic diet, but pay attention to low-carbohydrate alcohol. Generally speaking, the higher the alcohol concentration, the lower the carbohydrate content. Therefore, whisky, sorghum and vodka are better than beer, but we should also pay attention to people who can't drink, spleen and stomach, fatty liver and so on. Ketogenic diet is to control the daily carbohydrate not to exceed 100g, strictly speaking, not to exceed 50 g. It is still a little difficult to control drinking in this range, so don't make peace.
Three points for attention in ketogenic diet
1, control the ratio of carbohydrate and fat in daily diet.
Dietary calories of regular diet: (carbohydrate: protein: fat): 50%:15%: 35%)
Dietary calories of ketogenic diet: (carbohydrate: protein: fat): 5%: 20%: 75%)
Small partners who just start to try a low-carbon water diet can first reduce carbohydrates to 50g- 100g. Then gradually control the intake of carbohydrates within 50g.
Eat when you are hungry and stop when you are full.
Do not advocate dieting, low-carbon diet is not hungry, but do not eat foods with high carbohydrate content. Excessive dieting can lead to anorexia and malnutrition. Then you are thin, thin, but not beautiful!
Pay attention to the fructose content when eating fruit.
Fructose is a monosaccharide, which is abundant in fruits and honey. Fructose can also combine with glucose to produce sucrose. Try not to eat anything with high fructose content when eating fruit.
It is dangerous to lose weight blindly on a ketogenic diet.
When using ketogenic diet to lose weight, after most carbohydrates are eliminated, the blood sugar level will drop, which is prone to "hypoglycemia reaction" such as dizziness, blackness in front of eyes, cold sweat and fatigue. When hypoglycemia is severe, it may even damage brain cells, resulting in irreversible brain damage. In addition, when a large number of ketone bodies are accumulated in the body, the body may fall into ketonemia or ketonuria. At this time, the blood is acidified, which can cause symptoms such as nausea and vomiting, and even dehydration and shock, which is life-threatening. Experts remind that the ketogenic diet must be carried out under the guidance of a doctor, and it is very dangerous to blindly generate ketones. Before ketogenic diet, you should go to the hospital for nutritional evaluation. Enter the ketogenic diet stage, and follow up in time. All diet plans should be made by doctors. For example, the ketogenic clinic of Beijing Millennium Hospital requires a weekly review and adjusts the diet at any time according to health indicators. Ketogenic outpatient service is mainly aimed at menopausal obesity, obese polycystic syndrome and tumor nutritional support patients. Experts stressed that "ketogenesis is a kind of treatment, just like' prescription drugs', it is not a matter of eating casually, and it must be carried out under the guidance of a doctor".
In the final analysis, most people who use ketogenic diet are trying to lose weight. Nowadays, people have to pay attention to their waistlines, more because people like to compare with others, especially women. Ketogenic diet was originally used to treat intractable epilepsy in children, not to lose weight. At that time, it was a balanced diet with high fat and low carbon water. At present, the ketogenic diet used to reduce fat mainly emphasizes low-carbon water and high protein. In short, the important point of ketogenic diet is to have low-carbon water. Many people don't know what the so-called low carbon water means. In fact, it is to eat less starch, that is, the staple food, not only rice and noodles, but also the potatoes, carrots and sweet potatoes they usually eat have high carbohydrate content. Why can eating less carbohydrates reduce fat? Among the seven nutrients, glucose is the priority energy supply substance. When the staple food we eat enters the stomach, it will be decomposed into a lot of glucose to provide energy for our body. But what if we eat too much and can't consume it? Nature is stored in the body in the form of fat, so we will become fuller and fuller.
Ketogenic diet will greatly reduce the intake of staple food, which is the main functional substance of the body will be converted from glucose to fat, and the treatment of epilepsy will consume high-fat food. But we don't eat high-fat foods to lose fat. At this time, the body will burn fat quickly, and the fat in the body will be consumed in large quantities, so it will naturally lose weight. However, some people are not physically fit and can't stop eating staple foods, such as people with severe hypoglycemia. To reduce fat, we must change afternoon tea dessert into ketogenic diet instead of eating dinner under the premise of health. However, this method is very effective in the short term, and the long-term effect will get worse and worse, which is not good for the body, so it is recommended to eat a ketogenic diet for about 2 weeks. Reducing fat really means eating for nine minutes and practicing for one minute. In two weeks, we will adopt another diet. I won't go into details in this article. After all, there are too many. The focus of this article is the ketogenic diet.
You think it's a ketogenic diet to lose weight? No! Some experts pointed out that the secret of the good weight loss effect of ketogenic diet is that eating too greasy every day makes participants have a bad appetite and eat less and less. Therefore, the total energy intake per day is reduced and the weight is reduced. From 2003 to 20 1 1 year, 10, published by SCI magazine, showed that participants lost 4.8 ~12.8kg on average in half a year. However, the calorie proportion of carbohydrates in their diet is controlled between 1 1%- 18%, and the fat is between 50% and 57%. Although these studies have achieved some results, if you make a deeper comparison, you may not be surprised by these results. Comparing the weight loss effect of these participants with those who used other diets (such as Paleolithic diet and Mediterranean diet), it is found that all kinds of diets can make you thinner as long as they can reduce the total energy intake. In 20 18, American news and world report made a comprehensive evaluation of 40 dietary patterns, and the evaluation latitude included: the effectiveness of short-term weight loss, the effectiveness of long-term weight loss, the effectiveness of diabetes prevention or maintenance, the effectiveness of cardiovascular disease prevention, relief and compliance, nutritional integrity and health risks. Results The overall score of ketogenic diet was 1.9 (the total score was 5), ranking second from the bottom among 40 dietary patterns. In addition to the comprehensive ranking, experts also ranked the weight loss effect separately, with a score of 2.8 (out of 5), ranking 24th. In addition, its health score is only 1.9. In the first week of trying a ketogenic diet, you may have symptoms such as muscle pain, headache, fatigue and mental confusion. Long-term adherence to ketogenic diet will increase the risk of malnutrition, constipation, kidney calculi and osteoporosis.