You say it's not difficult, right?

But obesity does plague many people, tried countless methods: diet, exercise, and finally either adhere to not go on, or rebound, said: "weight loss is too difficult!"

You said it was hard, right?

But there are people who can easily lose weight, such as the following: Caitlin Graham (Caitlin Graham), she also tried to diet, but could not stick to it, but also prone to retaliatory overeating, no confidence in weight loss. Finally, she decided to try again, began the last attempt: ketogenic diet , to her surprise, she lost 50 pounds (23 kg) in just four months, which she did not even dare to think of before, change the diet can lie thin!

Lost 46 pounds in just 4 months!

Why do many people diet and exercise can not stick?

Because dieting is difficult to thin ah, exercise is very tired ah! Painful things to stick to, inevitably need a strong willpower , if the diet and exercise is not thin, it is simply to doubt life.

Why skeptical?

There is no return on investment! The first thing you need to do is to get your hands on a new one, and you'll be able to do it. The only point of willpower is also shattered by the merciless reality.

To really lose weight, you have to make yourself happy to lose weight, enjoy yourself, rather than feel the pain, the pain of the process is difficult to adhere to. Eat happy, eat satisfied to continue , and even do not need much self-control, because it is your body like, is a natural process.

Here we will introduce a happy eating diet - ketogenic diet.

Yes, the key is to feel satisfied, which is the key to successful weight loss!

What is the low carb ketogenic diet?

First of all, we need to understand the obesity hormone - insulin

In fact, most of the fat people are eaten out, for the fat people, the more important question is, what is it that determines your appetite, makes you want to eat, makes you fat?

In fact, modern science has found that the fundamental factor affecting fat and thin is hormones. The hormones in your body also determine whether you want to burn fat or store it. Most of the healthy, skinny people in our lives are not so much eating as they are simply not eating much.

Dr. Jason Fung, a Canadian doctor, said the truth: "I can make anyone fat, just give him an injection of insulin, and I can make him get fat fast."

Jason Fung's speech: the cause of obesity, the calorie scam

That's right, Insulin is the hormone responsible for storing fat, and if the insulin in your body is always very high, then you will easily gain weight.

What foods are the least stimulating to insulin?

The foods we eat usually consist of carbohydrates, proteins, and fats.

Carbohydrates stimulate insulin (the obesity hormone) the most, followed by proteins, and fats, which have almost no effect on insulin.

(Carbohydrates, protein, and fat on insulin)

So the answer is simple: high fat, moderate protein, and very low carb, which has less effect on insulin, and also allows you to go into fat-burning mode and become a fat-burning machine!

How do you eat a low-carb diet?

1, eat less carbohydrates!

It is very simple, carbon is carbohydrate, mainly refers to sugar and starchy food, eat less carbohydrate can lose weight.

There are three forms of carbohydrates: sugar, starch, fiber. Fiber is not involved in metabolism, just like water, so you can basically leave it alone.

The main sources of carbohydrates are these: rice flour sugar, starchy food

Do not eat do not eat!

2. Eat more meat, eggs, fish and vegetables

Eat eat eat, eat eat eat!

Summarized into one sentence is: when eating, only eat vegetables and meat, do not eat rice, eat until full, eat not full eat a few pieces of fat meat on the full.

A reminder: grow underground starchy vegetables eat less! Underground root vegetables are potatoes, sweet potatoes, yams, lotus dishes and so on.

Some underground vegetables, relatively less starch, can be eaten in moderation, such as radish, carrots, carrots, white radish, they are less starch.

Another example is pumpkin, although it grows on the ground, but it also has a certain amount of starch, so it is also recommended to eat in moderation.

Starchy foods, eat less

What's the difference between a low carb diet and a ketogenic diet?

The ketogenic diet is stricter and has fewer carbohydrates than the low carb diet!

On a low carb diet, carbohydrate intake is generally under 20% of total intake, and fat and protein intake varies from person to person and can be adjusted accordingly.

The ketogenic diet has an even lower carb intake, under 10%, usually around 5%, and is a very low carb diet with a high fat intake, usually around 70%.

Remember here, it's not about eating a lot of fat, the basis of the ketogenic diet is, don't eat if you're not hungry, eat if you're full, you'll naturally eat less, but you're going to have to learn to control the proportions of what you're eating.

For example, if your daily calorie requirement is 2,000 calories, that means you can't eat more than 50 grams of carbohydrates, 155 to 178 grams of fat, and 50 to 100 grams of protein.

A low-carb diet allows you to eat about 50g of carbohydrates a day, which means you can eat 2 slices of bread, or a little bit of pasta, or a small bowl of rice, or 3 small potatoes a day. Remember: it's all about choosing one of the four!

On the ketogenic diet, carbohydrates are limited to less than 20g a day, so carbs are basically just a bite. Still 4 choose one, can only eat a slice of bread, or a potato, this is the limit.

The effect is of course ketogenic diet is better, in fact, you can not eat a potato, so the weight loss effect is better.

Why does the low-carb ketogenic diet suppress your appetite so you naturally eat less?

→ Doesn't stimulate insulin, so it's easy to stop eating when you're full

Here, we're going to introduce you to a hormone that will help you get thinner - leptin.

Leptin is secreted by fat cells, and it signals the brain (hypothalamus) that it has enough energy and doesn't need to eat anymore.

So leptin is a hormone that makes you "stop when you're full", and it works as follows:

The process of leptin working in the body is like this: we eat → fat rises when we're full → leptin is secreted → the brain receives the signal → stop eating.

In fact, stopping when you're full is normal behavior for small children, but it becomes very difficult for some adults.

Because many people like to eat rice flour sugar, which is what we call carbohydrates, the most insulin-stimulating food, and when insulin levels are high, it also blocks the leptin signal, and the brain doesn't receive the signal to stop eating when full.

(Screenshot from: Robert Lustig's speech)

Eating this way for a long time will lead to insulin resistance, and then the insulin in the body may be very high for a long time, and you can't stop eating.

A lot of fat people, why can't they stop eating insulin resistance, every time they have to eat until they can't stop, most of them are because they can't receive the satiety signal, leptin resistance.

A low carbon diet can stabilize blood sugar and lower insulin levels, which will allow leptin resistance to slowly recover, and you will naturally eat less as you can receive the satiety signal normally.

→Blood sugar stabilization, appetite more stable

Low-carbon diets have a natural appetite reduction effect. Most people eat too much because they consume too many refined carbohydrates, too quickly, causing insulin to rise and fall, making people hungry quickly, and then, it will make you eat more, so it will enter a vicious cycle of eating more, very cool, but soon hungry, long-term, naturally get fat.

The effect of blood sugar on appetite is also very large, after eating a high-carb meal, for example, the morning buns fritters, blood sugar will rise, and then will fall back to a low-glycemic state, and at this time, the signal is sent to the receptors in the brain, and after that, the appetite increases.

The rationale behind this "glucose suppression theory" is that a decrease in glucose supply to the brain leads to hunger, and an increase in blood sugar levels leads to a decrease in hunger.

And after a low carb diet, hypoglycemia is rare, blood sugar is always stable, there is no special hunger, even if the stomach is empty, it is still very comfortable hunger.

→ Enter the fat burning mode, continue to produce ketone bodies, decreased appetite

The main principle of the ketogenic diet is to limit carbohydrates, switch the mode of energy supply, burn fat (dietary fat and body fat) to produce ketone bodies, and instantly become a fat burning machine!

The ketone body has many effects, and one of the biggest benefits is that it can control your appetite and allow you to naturally reduce the amount of food you eat.

→Hunger hormone levels are more stable

Hunger hormone (ghrelin) is a hormone produced by the gut, as the name suggests, it makes you hungry, it tells you to eat, and leptin works in the opposite way.

When your stomach is empty, it releases growth hormone-releasing peptide, which sends a message to the hypothalamus telling you to eat. Typically, ghrelin levels are highest just before eating and lowest about an hour after the meal.

Low-carb dieters, who eat nutritious, calorie-dense foods that are small, a big bowl of pasta has about as many calories as a fistful of fat.

So, after a low-carbon diet, you will not stretch your stomach, and even if you have an empty stomach, you will not secrete too much hunger hormone, which will not make you unbearably hungry.

That is to say that after you eat to satisfy, you find that your stomach is still flat, haha.

Doesn't a ketogenic diet cause ketoacidosis?

Actually, it's normal for the body to produce ketones.

Technology is evolving, humans are advancing, and recently, we've learned that ketone bodies are actually a common component of the bloodstream, and that even a healthy person who isn't ketogenic has ketones in his bloodstream all the time.

The longer you go without food, the more ketones you have, with ketones supplying 2% to 6% of the body's energy after an overnight fast, and 30% to 40% after a three-day fast.

Ketones are also produced after heavy exercise, so it's common sense that as long as you're getting lean and burning fat, you're in a ketogenic state.

In the last few years, the term nutritional ketosis has become very popular, and it's a special state that a normal person, on a normal low carb diet, enters.

Nutritional ketosisi was introduced by Dr Phinney, a professor at Harvard-Stanford who is the originator of ketogenesis, and has been ketogenic for over 40 years, and is still very healthy, and is currently one of the technical leaders of Virta.

Nutritional ketogenicity: is the gradual progression of the ketogenic diet, and is the state that we usually refer to ketogenic dieters as being in.

Ketoacidosis: is diabetic ketoacidosis (DKA), which is an extremely dangerous metabolic state.

It usually occurs in type 1 diabetics or other patients, because the body's insulin function is destroyed and it is unable to secrete insulin normally, or in type 2 diabetics who do not take their medication normally, and so on in other pathologies, and it is very rare.

Written in the last

How to eat?

In a word: summed up in one sentence is: when eating, only eat vegetables and meat, do not eat rice, eat more green vegetables, eat to satiety, eat not full eat a few pieces of fat meat on satiety. Really too simple!

Eat good meat and eat good oil

Let you naturally eat less, not hungry, even if hungry, it is not difficult, this is the principle of low-carbon weight loss.

Low-carbon diet, why more and more popular, the main reason is that it works well, because it solves the pain point of many people → can not control the mouth.

Of course, you may start out low carb and not feel the effect, or you don't fully enter the ketogenic state, and you won't have such an effect.

A little more patience, after a period of time, you will also feel this effect, when you try to light fasting stress-free, you may have entered a better state.

Of course, some people because of emotional, stress and other factors, the appetite has been down, if you low carbon, or eat more, it is recommended to cooperate with the light fasting, of course, serious eating disorders (binge eating vomiting, etc.) patients, it is recommended that the guidance of the counselor.

Remember: slow is fast, rush will increase the pressure, poor management of emotions, then lose weight is really difficult.

I hope you can accept yourself first, accept yourself to slowly change yourself, and finally hope to see this article friends can lose weight successfully Oh ~