What is a ketogenic diet and what do you eat on a ketogenic diet
What is a ketogenic diet and what do you eat on a ketogenic diet?
I have mentioned the ketogenic diet in many articles. Many people still don't know it well. There are too many people in the background asking what is the ketogenic diet. I think I should write an article to introduce this diet in detail.
The ketogenic diet is a very strict low-carbon diet. Compared with other low-carbon diets, its biggest feature is that it is high in fat , yes, it is high in fat. Many people abroad use this diet to lose weight and improve Health, reversal of diabetes , treatment of cancer , epilepsy, Alzheimer's disease (senile dementia), etc.
This article can be used as a beginner's guide to the ketogenic diet . I hope I can write it as comprehensively as possible. I may gradually enrich it in all aspects in the future. I hope you will read the article carefully and ask me questions again. Thank you.
What is a ketogenic diet
The Ketogenic Diet (Ketogenic Diet, keto) is an ultra-low-carb, high-fat diet, which is different from the Atkins weight loss method. Unlike other low-carb weight loss methods, it has a very high fat intake ratio. The intake of carbohydrates is strictly controlled, with an appropriate amount of protein.
The main principle of the ketogenic diet is to replace carbohydrates with fat. After the body consumes glucose, it slowly begins to burn fat to supply energy to the body. The body slowly enters a ketogenic state, and finally, the body enters a high-speed fat burning. status.
When the body enters the ketogenic state, the ketone bodies produced can energize the body as well as the brain. Your energy will be better, your state will be better, your attention will be more concentrated, and your brain functioning ability will be fully upgraded.
The ketogenic diet can also quickly lower blood sugar and stabilize blood sugar. The body produces ketones and has many other health benefits.
What are the ways of ketogenic diet
In fact, there are many different versions of the ketogenic diet. You can find out the right diet according to your needs.
Standard ketogenic diet , low-carb water, moderate amount of protein, high-fat diet, fat more than 70%, 20% protein, 10% carbohydrates (or even 5%).
The cyclic ketogenic diet is similar to the carbohydrate cycle. Many fitness enthusiasts abroad use this diet. For example, within a week, strictly control carbohydrate for 5 days, and take in a certain amount of carbohydrate for the other two days.
A targeted ketogenic diet is also a requirement for high-intensity strength training enthusiasts. They usually limit carbohydrates and only take in appropriate amounts of carbohydrates before and after high-intensity training.
The high-protein ketogenic diet is to increase the intake of protein in an appropriate amount, with a little less fat, for example, 60 fat, 35% protein, and 5% carbohydrate. For people who need to gain muscle, It might be more appropriate.
In short, ketogenesis is a kind of low-carb diet. Carbohydrates must be strictly restricted. As for the amount of protein, you can adjust it according to your needs. For bulky fitness enthusiasts, you can add some protein, or you can train Daily intake of appropriate amount of carbon water.
Today’s article mainly talks about the standard ketogenic diet. For other articles, please see the previous articles, such as this → Breaking the plateau sharp weapon, a special method for increasing muscle mass and reducing fat, the "Carbon Water Cycle Method" .
How is the weight loss effect of the ketogenic diet?
I believe that most people understand that ketosis is because of weight loss. It was once considered the fastest way to lose weight. In foreign countries, low-carb diets have been popular for a long time. Now ketogenic diets are also very popular. Ins knows that there are too many ketogenic practitioners above.
The biggest feature of the ketogenic diet is that for many people who lose weight, you can eat very good, meat, fat, these can make a lot of delicious food, for patients with carbohydrate addiction, the ketogenic diet is a good way to lose weight. However, there is also the risk of carbon water storms.
On the effect of weight loss, the ketogenic diet that does not control calories is compared with the traditional "low-fat diet" that controls calories. Ketogenic can cut off the low-fat diet for several blocks, which is so much better . A lot of research has been done abroad. Basically All ketogenic diets win. I have shared a lot with you before. Should I eat less rice noodles and sugar or less oil and salt for weight loss?
(Comparison of the effects of low-carb and low-fat on weight loss and heart disease)
In fact, it is not only the weight loss effect, but also the improvement of other health levels. One of the studies found that the weight loss effect of the ketogenic diet is 2.2 times that of the traditional low-fat diet. Other health levels, good cholesterol and triglyceride levels, There are obvious improvements. ①
Some people compare the traditional diet recommended by the Diabetes Association with the ketogenic diet. The ketogenic diet is three times as effective as the diet recommended by the Diabetes Association. ②
Because of the characteristics of the ketogenic diet, strict control of carbohydrate intake, a large amount of fat, the body begins to burn fat, with these conditions, the weight loss effect will far exceed other weight loss methods.
Also, after burning fat, the ketones produced by the body can provide energy to the body. After the body adapts to fat, patients will feel more other benefits. The ketogenic diet can also stabilize blood sugar and improve insulin sensitivity.
The relationship between ketogenic diet and diabetes
Diabetes is a typical metabolic disease, because long-term intake of too much carbohydrates leads to insulin resistance, which eventually leads to diabetes.
I have shared a lot of this information with you recently. Although the authority does not approve the ketogenic diet, more and more institutions abroad are using the ketogenic diet to treat diabetes. There are many studies on the ketogenic diet and diabetes. I Let me share a few.
One study found that a ketogenic diet improves insulin sensitivity by more than 75%. ③
Studies have also found that after a ketogenic diet, 7 of 21 patients with type 2 diabetes can no longer take drugs such as insulin. ④
Studies have also found that 95.2% of people reduced or stopped their diabetes medications after a ketogenic diet, while only 65% of the group with a low glycemic index diet (eating whole grains and whole grains and other carbohydrates). It can be said that ketogenicity may be better than A diet with a low glycemic index is more effective. ⑤
Dad, listen to me, I can cure your diabetes.
After immigrating abroad, I stumbled upon a quick way to lose weight and cure diabetes.
Warning: There will be a mouse picture below, just drag it over as soon as possible if you are afraid of the mouse.
Other health benefits of the ketogenic diet
In addition to weight loss and reversing diabetes, the ketogenic diet has many other health benefits. For example, the ketogenic diet was originally used to treat epilepsy in children, and the effect is also very good.
In addition, the ketogenic diet has a good effect on many diseases.
The ketogenic diet treats heart disease . The ketogenic diet can burn fat, increase HDL levels, lower blood pressure, blood sugar, etc. Studies have found that the ketogenic diet has a good effect on heart disease. ⑥
The ketogenic diet treats cancer . The ketogenic diet allows the body to use ketones for energy. When the body's glucose is exhausted, cancer cells may not survive because cancer cells need to eat glucose. Many people abroad try to use the ketogenic diet. Starve cancer cells to stop tumor growth. Starving cancer cells, curing cancer, and still eating enough, this foreigner is so amazing . Many animal experiments have found that the ketogenic diet works very well.
(The tumor becomes smaller after the ketogenic diet)
The ketogenic diet treats Alzheimer's disease . The ketogenic diet can improve Alzheimer's disease (Alzheimer's disease) and slow down the deterioration of the disease. ⑦
Ketogenic diet to treat epilepsy : Ketogenic diet was used to treat the symptoms of epilepsy in children since its debut. Studies have found that ketogenic diet can greatly reduce the incidence of epilepsy in children. ⑧
Ketogenic diet to treat Parsons' disease : Ketogenic diet can improve Parsons' disease. ⑨
Ketogenic diet for the treatment of polycystic ovary : low carbon can relieve insulin resistance and lower insulin levels. This is the main cause of polycystic ovary syndrome. ⑩
Ketogenic diet to treat brain injury : Studies have found that ketogenic diet can relieve concussions and help the brain recover after a brain injury. ⑪
The ketogenic diet treats acne . As I wrote in a previous article, lower insulin levels may relieve acne. Related reading → After eating this way for 4 days, all the acne on her face was lost. How did she do it?
How to eat ketones?
Many people like to ask, how to eat low-carb and how to eat ketones? What’s more amazing is that some people leave a message directly. You can quickly come up with a recipe. I can just eat it. Why do you say so many useless? I just want to tell you that you can’t make a recipe for you. I I have said it countless times, and everyone is different at every stage.
Today I will tell you how to eat ketones. First of all, foods with high carbohydrate content must be rejected.
What can't you eat in ketones?
Sugary foods: sugary drinks, juices, desserts, cakes, ice creams, candies, etc.
Starchy staple food: wheat, rice, pasta, and other grains.
Fruits: Almost all fruits with high sugar content, except for a small portion of fruits such as blueberries.
Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: potatoes, sweet potatoes, yams, lotus vegetables, carrots, etc.
Low-fat processed foods: These low-fat, highly processed foods are usually high in carbohydrates.
Some sugary condiments or sauces.
Unhealthy fats: limit your intake of refined vegetable oils and trans fats.
Alcohol: Most alcohol contains carbohydrates, and many alcoholic beverages will leave you in a ketogenic state.
What can you eat on a ketogenic diet?
Meat: chicken and other poultry, pork and other red meat, fish, steak, bacon.
Fatty fish: such as salmon, trout, tuna and mackerel.
Eggs: It is best to be wild-raised, whole eggs rich in omega 3.
Butter and cream: Look for grass-fed butter whenever possible.
Cheese: Unprocessed cheese (cheese, cream, etc.).
Nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, etc.
Healthy oils: mainly extra virgin olive oil, coconut oil and avocado oil, animal oils.
Avocado: Or avocado oil, guacamole.
Low-carbon vegetable: most of the green vegetables, other vegetables growing on the ground, for example, the right amount of tomatoes, peppers, cucumbers, etc.
Seasoning: You can use salt, pepper and various healthy herbs and spices, sugar-free sauces.
Sweetener: General sweeteners are not recommended. The best sweetener is known as stevia, which is healthy and effective. You can add this to sweets if you want, or you can add it to coffee. It is available at Shoulong Weidian.
What snacks can you eat with ketones?
Sugar-free beef jerky, and small dried fish
Fatty fish, meat
Right amount of nuts
Celery sticks with guacamole
Appropriate amount of high-purity dark chocolate
Homemade unsweetened full-fat yogurt
Blueberries, raspberries and other berries
Eat a boiled egg
Some cheese cheese
Homemade fat fat bomb
The ketogenic diet basically does not eat any processed foods, because all processed foods may contain sugar, so you must eat fresh, real foods.
How to eat three meals a day on the ketogenic diet?
Background many people asked me the recipe, under normal circumstances, faced with such a problem, I do not want to answer, because, for many people, the recipe does not make sense to you, a person from a high to a strict diet of low-carbon life The keto diet still has a long way to go . You can't do it all at once unless you have a serious illness and have to change it.
Since so many people are requesting it, I will give you a menu. If it can be done, I will leave it to you.
Breakfast : eggs, bacon, various vegetables, mushrooms, olive oil, blueberries, some nuts, bulletproof coffee , or not eat.
Lunch : olive oil and avocado vegetable salad, shrimp vegetable salad, nut vegetable salad, boiled vegetables, self-fried vegetables.
Dinner : poultry, fish, red meat, various vegetables, stir-fried vegetables in coconut oil and olive oil, boiled vegetables.
Don’t eat any staple foods, rhizomes, starchy foods, all these dishes, it is best to add enough fat, olive oil, coconut oil, grass-fed butter, or avocado oil, nut oil, animal oil, etc., if you eat less other foods It’s okay to take in these fats directly, but it may be a little difficult to swallow.
In China, if you have the conditions to cook by yourself and want to eat deliciously, it is best to make your own hot pot, boiled vegetables, or stir-fry them yourself. Try to avoid deep-frying at high temperature for a long time. Put in more good oil.
In fact, it is very simple to do. However, if you do not have the conditions and eat out often, there are still some challenges, but as long as you do it with your heart, you can also do it. It is best to bring some good cooking oil with you, mostly vegetable oil outside. .
From high carbon to ketogenicity, what might you experience?
To completely change the diet structure, we have to go through a lot, and no one can do it in a day.
Most people will give up quickly after trying low-carbon for a period of time due to social needs, opposition from family members, personal psychology, inner uncertainty, hesitation, hesitation, etc. Most people will try again after a period of time. Low-carb as a short-term weight loss method, rather than a diet.
The average person will go through several processes. At first they understand that low-carbon is effective, and then they decide to try. The effect is not bad, but the body feels unwell, and then they are afraid, give up, resume their diet, become fat again, and try low-carbon again. repeatedly.
From trying low-carbon, to recognizing low-carbon, and finally taking low-carbon diet as the way of eating in our hearts for a lifetime, there is a long way to go . Along the way, we need to be determined in our hearts, keep learning, and update our own cognition. Slowly you may recognize it from the bottom of your heart, because all the behaviors that you don't recognize are just a flash in the pan.
At the same time, the most important thing is that it is best to have a person who is here to lead, because he has basically experienced the problems you encounter.
What is the difference between ketogenic status and ketosis?
Ketogenesis has always been misunderstood by many people. The reason why it is misunderstood by many people is because of the three words ketosis . Many people are too scared to try it easily. Many experts are not clear on this issue. As far as I know, Back then, in order to avoid this topic, Mr. Atkins, the originator of low-carbon, generally did not dare to mention the word.
The normal state of ketosis (ketosis) in English is very similar to ketoacidsis (ketoacidsis), and there are many people who confuse it abroad.
Normal people who practice a ketogenic diet will enter a very healthy nutritional ketosis (nutritional ketosis), while ketoacidsis (ketoacidsis) is a very serious pathological state , which generally occurs in people with type 1 diabetes or In other patients, because the body's insulin function is damaged, insulin cannot be secreted normally, or people with type 2 diabetes are taking drugs abnormally, etc., it is very rare.
The nutritional ketogenic state of ordinary people is far from ketoacidosis. The blood ketone concentration of ketoacidosis exceeds 20mmol/L. Even if a healthy person does not eat for more than ten days, it will only be 10mml/L, which is far from ketoacidosis. Poisoning is still far away. If you are healthy, it is almost impossible for you to achieve ketoacidosis unless you want to starve yourself to death, but a ketogenic diet can be full, you can eat a lot of food, and there is a certain amount of protein.
Imagine that our ancestors have lived on the earth for millions of years, and it was only 10,000 years ago that they began to switch from collecting to farming . Survived), after humans learned to farm, humans began to slowly take in a small amount of carbohydrates.
Before the ancestors could not grow wheat and rice, they were basically in a ketogenic state. They often ate meat and a small amount of fruit. Even if there is fruit, it is very sour, with little sugar, and in winter when food is scarce. Sometimes it takes more than ten days to be hungry, which is very normal.
Our ancestors have been ketogenic on the earth for millions of years. It is only these thousands of years that they have begun to get out of the ketogenic state. You even said that ketones are poisonous. I don’t know the people who say these words have a little common sense. The body is not suitable for ketogenesis, and humans have long been extinct .
So, as long as you are a healthy person, you don't need to worry about this problem. I will write an article about this problem in the future.
Other issues with the ketogenic diet
Can I resume my diet in the future?
This question is asked the most, what should I do if I want to resume my diet? In fact, when you enter ketogenesis, and you feel the benefits of low-carbon, you may not ask this question again, but you now feel that ketogenic diet is so uncomfortable and worry that you will not be able to stick to it for the rest of your life.
Of course, you can also eat carbs, no problem. My suggestion is that after you reach your weight goal, you should try to eat less refined carbs, don’t eat large amounts, don’t eat every day, especially when you want to eat, eat one or two a week. This is not a big problem, you must exercise enough to consume the carbon water you take in.
Is it necessary to eat carbs?
My suggestion is to look at your personal needs. You can take in some carbon water intermittently in the early stage. After adapting, if you enjoy this ketogenic state by yourself, there is no need to take it.
Will I lose muscle?
If you eat less, you may lose muscle. If you insist on strength training and eat enough, not only will you not lose muscle, but you will increase muscle. You can eat enough protein. Note that it is not a large amount of protein.
How much protein do I need to eat?
If you want to produce ketones thoroughly, don't have too much protein, just an appropriate amount, try not to exceed 30%. Protein will also affect insulin and affect the ketogenic state.
Can I gain muscle?
Of course, I have shared a lot with you before. Many muscular men abroad are practitioners of the ketogenic diet, and so am I, haha, although I am not a big muscular man, I am the kind who looks very thin and has meat without clothes. For muscular people, articles on low-carbon muscle gain should be written around eleven.
What should I do if I am weak in the early stage and wait for various discomforts?
All people who switch from a high-carbon diet to a low-carbon diet will have to go through this process. Unless you reduce little by little and your body adapts slowly, it may not feel obvious. If you switch from a high-carb diet to a low-carb diet, this discomfort The feeling will be obvious.
My suggestion is, stick to it, don’t care, usually it will pass quickly, all that is not, usually disappear in ten and a half months, once you enter the state of fat burning, after the full production of ketones, this discomfort will be relieved a lot , More intake of coconut oil, or medium chain fatty acids (MCT) will help you produce ketones, this discomfort will be relieved to a certain extent, you can also drink bulletproof coffee .
Breath, body smell?
There will be such a phenomenon in the early stage, it is also very normal, it will disappear soon, you can eat some chewing gum, or breath freshener.
The key thin dragon says
Although I have written a lot, it is certainly not comprehensive enough. I really hope that an article can write this method clearly. Although I know that this is impossible, a book may not be enough, so I will gradually spread it to everyone in the future. .
For many dieters, the effect of the ketogenic diet alone is definitely good. However, the many tests to be experienced during the period are only really clear after trying it by yourself.
It’s easy to go from high-carbon to low-carbon, and from low-carbon to ketosis, it may require a little more faith or the ultimate pursuit of health . If you don’t have this need, try to keep low-carbon as much as possible.
I don’t lose weight through ketogenesis. I am just a normal low-carb. Now I am practicing ketogenesis. I know very well what I need to go through in this process. Ketogenesis is not suitable for everyone, especially many young people who cannot control it. It is unreasonable for a dieter who has his own appetite to be cruel to himself blindly, but forget what he needs.
If you don’t have faith in yourself and just want to lose weight quickly, it may be counterproductive. So, before practicing the ketogenic diet, think about it. What are you doing? What are your concerns? What should you do if you encounter a situation?
Well, this beginner's guide to ketogenicity is here for everyone.