The ketogenic diet, which is now very popular, is used to treat epilepsy. It is also a relatively extreme diet.
I don’t know much about Keto myself, but I know that it is more restrictive than a sugar-controlled diet to control carbohydrates – the dietary fiber intake in a sugar-controlled diet does not belong to the category of “sugar” that needs to be controlled (for details, see my previous article), and the daily intake of sugar (= carbohydrate-fiber) is relatively high. Even “advanced sugar control” can have a daily sugar intake of 50g.
The ketogenic diet refers to a diet that is low in carbohydrates and high in fat. This low and high are relative. Strictly speaking, you need 75% of your daily energy to come from fat, 20% from protein, and 5% from carbohydrates. But for ordinary people, especially Chinese people who eat a lot of carbon and water, it is very good to have 65% from fat, 25% from protein, and 10% from carbohydrates. The following will give examples of what to eat for three meals a day to illustrate.
After defining the ketogenic diet, let’s talk about why we need a ketogenic diet. First of all, of course, ketogenic (as we know it now) is the fastest and most effective for weight loss! Under the same calorie intake, people who eat a ketogenic diet lose 2.2 times more weight than those who eat a low-fat diet, have better blood lipids and cholesterol, and have better skin. The ketogenic diet is also very helpful for diabetes, improving insulin sensitivity, but it’s not that the doctor doesn’t say much about the treatment.
The principle of ketogenesis is simply that if you eat sugar and carbohydrate, your body will burn sugar and carbohydrate for energy. It is not your turn to burn fat, and over time you will not be good at burning fat. If you do not eat sugar and carbohydrate and eat more fat, then your body will be familiar with burning fat for energy. Of course, many situations need to be discussed. I recommend the book The Obesity Code: unlocking the secrets of weight loss by Dr. Jason Fung of the University of Toronto. It is clear and easy to understand, and cooperates with scientific research results. This article mainly talks about operations and misunderstandings, and does not delve into medical reasons.
In fact, medical studies have shown that there are many beneficial diets. I chose ketogenic because it is particularly suitable for me. I am a carnivore, especially I like to eat fat, pork, cheese and cream; and the ketogenic diet is completely. I encourage eating these high-fat and high-protein foods. You make me eat boiled green vegetable tofu every day. I can’t stand it, so I follow ketogenic diets more easily than other diets. In addition, I have been overweight recently mainly for some personal reasons last year. I have no other medical conditions or need to take medicine. I just want to lose weight quickly, so ketogenic is very suitable.
If you need anything else, you should still consult a doctor. Maybe ketogenic is not good.
There are so many benefits of ketogenesis, but there are also many people who criticize ketogenesis in real life. Mainly because they think that this method is extreme and unbalanced, and it is wrong to not eat carbohydrates, and it hurts the body. I have read several rebuttal posts on the Internet, and the arguments are all untenable. Reasonably, ketogenesis does not need to drink oil or nausea, but it is a very comfortable combination of vegetables and meat. If you don’t eat carbohydrates, it hurts the body. For us fat people, the insulin resistance caused by eating too much carbohydrates is not good for our health. It has been proven by many medical treatments.
It is also said that ketogenic will cause dizziness and bad breath, which I have never encountered; will you feel dizzy if you miss a meal? Will you have bad breath if you drink less water? These problems are hippos crossing the river. If you encounter them, think of a way to avoid being intimidated in advance.
Now let me give an example of my ketogenic diet to illustrate what ketogenic food is like. If you read my article, you will remember a sentence: Carbohydrates come from vegetables, and meat is relatively fat.
One day: an omelette for breakfast, two slices of bacon, an avocado for lunch, a plate of pork elbow for dinner, some stir-fried canola, and a bowl of vegetable soup.
Another day: breakfast an egg cake wrapped in cheese, lunch a piece of duck liver, dinner a bowl of braised pork a plate of garlic fried rape.
Another day: breakfast an egg with lemon juice and mayonnaise, skip lunch, dinner a steak + olive oil grilled cruciferous vegetables.
So my daily calorie intake is controlled at about 1200 calories, of which about 70% comes from fat, 25% from protein, and 5% from carbohydrates. Carbohydrates mainly come from vegetables, and choose vegetables with less sugar. Of course, the most important thing is to choose vegetables that you like to eat. In fact, there is not much sugar.
My basal metabolism of not moving anything every day is a little more than 1300 calories. With some exercise, running, rock climbing, swimming, skiing, and rotation, I lost more than 5 kilograms in a month, and my waist circumference was nearly 5 cm smaller, basically returning to the level of a year ago. In the past, this month was the Christmas holiday, and friends had a lot of meals together. It was inevitable that I would eat dessert occasionally, otherwise I would lose more.
I didn’t focus on strength training this month because I focused on brushing fat, so I was afraid that I would be anxious when I saw that I wouldn’t lose weight. Of course, I used to have a certain foundation in strength training. I have practiced with a private trainer for more than two years. Squat deadlifts are 1.4 times my body weight, so I may lose fat faster than people with less muscle. Losing some muscle is certain, but this time I just want to lose weight, and the goal is different for each person; I have always exercised a lot, and I am not new in terms of muscle.
Everyone may find that I eat very little for lunch, and they will say that your weight loss is not the effect of ketogenesis at all, but the effect of you eating one less meal and eating less calories. Then let me talk about the common misunderstandings of the ketogenic diet, which is also the painful experience of my previous ketogenic weight loss failure:
Myth 1: Do you need to control calorie if you have ketones? I don’t think so. Many ketogenic diet enthusiasts will say that eating fat is very full, you don’t need to deliberately count calorie, just eat full naturally. But I am a big eater who eats 20 dumplings in a meal without blinking. My stomach is very flexible, and I will never be full when I see delicious food. I can’t be trusted. And fat is high in calories. A cup of butter coffee is 400 calories. Women whose basal metabolism is only about 1300 a day can easily exceed it. But you have to know that no matter what method you use to lose weight, there must be a calorie gap, so that you can lose weight and respect the laws of physics.
Myth 2: About the ketogenic diet, such as butter coffee, and the food marked “ketogenic” on the market, and the fat bomb that youtube bloggers often teach you to make. These things should be eaten very carefully, and I don’t even need to touch them in the early stage of ketogenic. Some people think that ketogenic people must drink oil, so you have to ask yourself, do you like to drink oil? We choose ketogenic for physical and mental destruction. Why drink oil to destroy ourselves? And less than 400 calories of butter coffee, you can eat a large plate of pig elbow, which one is more happy for you?
You still have to choose from your favorite foods that meet the ketogenic standards, rather than eating them when you see the “ketogenic” label.
Myth 3: Can you eat more of other “healthy foods”? I think the answer is to look at the nutrition table and how much you eat. For example, yogurt, even if you drink sugar-free, each box still has 10g of carbohydrates, which takes up half of your daily carbohydrate intake. But don’t forget that we basically reach the carbohydrate intake by eating enough vegetables in a day, so if you drink this yogurt and eat normally, your ketogenic diet will be cold. But if you drink this yogurt and eat less meals, it’s not a problem, don’t be discouraged.
My method is that if you break your abstinence and eat undesirable nutrients, then eat one less meal to let your body rest.
In short, the ketogenic diet is a shortcut to lose weight for animals like me, but even if it is a shortcut, it must be practiced with willpower and scientific rigor. Those who like to eat fruit can try the apple diet, and those who like to drink juice can try the juice detox package. Personally, I think that is not as good for the body as ketogenic; but if you can stick to it and be happy, it is suitable for you. There is no way to lose weight that is completely “harmless”. After all, you have to lose meat. There is even no way of life that is completely “harmless”. The device of the body is too delicate for even scientists to fully understand.
Eating rice, eating fruit must be good? Eating a generation of people from the rice is still diabetes, the fat is still fat. It can only be said that we can find their own way to stick to thin.
