What is a ketogenic diet? How do you eat it? Follow the 3 steps to match the weekly menu, easy to get started!

Ketogenic diets have gained popularity in recent years, but they are controversial because of their extreme content. The ketogenic diet is highly recommended because it can not only help you lose weight, but also improve some health problems. Opponents were put off by its more extreme diet establishment, and even criticized it, as well as its promoters and popularisers.

In fact, every thing comes out, there is a certain truth, we just choose from it according to the pros and cons. So is the ketogenic diet good or bad? How does it work? What about its diet, which has been criticized by its opponents? What are the side effects of implementing a ketogenic diet? How should we choose? Read on to explain how the ketogenic diet works, a weekly ketogenic diet menu, and its side effects.

Quick guide to the content:

1. What is a ketogenic diet? How to eat the ketogenic diet?

2. Ketogenic Diet Menu on the 7th

Three, what are the side effects of ketogenic diet? What's worse than a low-sugar diet? ?

1. What is a ketogenic diet? What about the diet?

Ketogenic diets have exploded in popularity in recent years, with many people sharing their own experiences of losing weight on the diet. Most people have probably heard of ketogenic diets, but don't know what they're doing. What exactly is a ketogenic diet, and what are the advantages? What can and can't be eaten on the ketogenic diet?

(a) What is ketogenic diet?

The ketogenic diet was first developed by physicians in ancient Greece. At that time, due to a lack of drugs, it was discovered that a compound called ketone bodies could be produced in a "starvation" way to suppress the abnormal electrical discharge of the brain, thus treating epilepsy.

However, complete fasting was very difficult to implement, so the ketogenic diet was developed to replace the "starving" fasting regimen. However, with the development of medicine and the availability of drugs to treat epilepsy, the ketogenic diet was no longer used as a treatment, so the diet gradually lost its popularity, until the rise of weight loss awareness in the 21st century, ketogenic diet because of its help in weight loss.

How does the ketogenic diet work?

The body uses sugars first for energy. When sugars run out, it uses lipids. If lipids run out again, it uses protein for energy. The ketogenic diet is to limit the intake of sugars, improve the intake of lipids, so that the lipids can directly supply the production of ketone bodies, and then achieve the purpose of weight loss.

So, for now, the benefits of the ketogenic diet are that it regulates blood sugar and reduces appetite and weight. That's why ketogenic diets are also used by some people with diabetes, and many obese people. But is a ketogenic diet healthier in the long run? There is not enough medical evidence to support this claim!

Obesity is known to be a high risk factor for many chronic diseases, so people who lose weight on a ketogenic diet in the short term are generally in better overall health than they would be if they were obese. Generally, strict implementation of ketogenic about 2~3 weeks will be significantly improved, but continue to carry out ketogenic diet, even as a long-term diet pattern will there be side effects? This part is unclear.

Note: Why are ketones produced? Because ketones are a product of fat burning metabolism, a high concentration of ketones in the blood indicates that the body is actually using fat as an energy source.

(2) Ketogenic diet for what people? How to start?

If you decide to go on a ketogenic diet, there are two other things you need to do before you start:

Consult a doctor or dietitian to fully understand your physical condition and condition

Understand food types and energy allocation

Here's a look at the difference between the ketogenic diet and the generally recommended diet:

How to eat the ketogenic diet? The secret of proportion

Based on the percentages in the table above and your daily caloric requirements, you can figure out the amount of nutrients you need. The carbohydrate intake in the ketogenic diet should be limited to 25 to 50 grams per day, and the rest of the calories should be provided by protein and fat. (See section 2 below for the actual ketogenic diet menu.)

For example, suppose a person who weighs 70 kilograms needs at least 2,000 calories a day.

Sugar (1g=4 calories) :

2,000*5%=100 calories =25g sugars. The ketogenic diet requires the body to get used to slowly, so it is recommended to take a gradual approach at the beginning, so you can start with 50g sugars and then slowly reduce to 25g sugars.

Protein (1g=4 kcal) :

Protein is special because it is an important substance for maintaining normal physiological function and muscle mass. It is not recommended to eat too little. As recommended *1~1.3g per kg of body weight, so about 70g to 91g=280~364 kcal, about 15-20% of total calories.

Fat (1g=9 calories) :

The rest of the calorie deficit comes from fat. It's calculated as 2,000-100 calories of sugar -364 calories of protein = 1,536 calories (about 170g of fat).

What can be eaten on a ketogenic diet?

What can't you eat on a ketogenic diet?

Generally common high starch and high sugar food belong to digestible carbohydrates, easy to increase insulin and accelerate the storage of liver sugar, is not conducive to burning fat.

Attention, please! Attention, please! Attention, please!

As I said at the beginning, ketogenic diet is a relatively extreme diet, so it is not nutritionally balanced and prone to lack of certain minerals and vitamins (side effects will be explained in detail in the last paragraph). Therefore, it is necessary to establish a correct idea before trying to lose weight by using ketogenic diet. It is also necessary to consult a professional dietitian and physician for advice and evaluation. And at any time to observe the body changes to make elastic adjustment.

Second and seventh Ketogenic diet Menu & Examples of ketogenic diet Bulletproof coffee

Now that we know the energy ratio of the ketogenic diet, we will look at the ketogenic diet menu and let you know more about how to plan the ketogenic menu! By the way, have you heard of the ketogenic diet bulletproof coffee that's half the sky red? Bulletproof coffee diet taboo and what? What are the options for ketogenic drinks? The following is followed by understanding!

(a) Produce keto diet bulletproof coffee how to drink?

For those who are not accustomed to a large breakfast, consider switching to bulletproof coffee. However, bulletproof coffee is intended to replenish the large amount of fat needed in ketogenic foods, and is not a necessary ketogenic drink.

The recipe for Bulletproof coffee is 240C.C American Black coffee +1 tablespoon unsalted cream +1 tablespoon coconut oil.

What is bulletproof coffee diet taboo that cannot be known?

Many people experience gastrointestinal discomfort after trying bulletproof coffee. This is because of the stimulation of caffeine, and coconut oil and cream are high fat foods, which is easy to cause gastrointestinal burden, and this is not suitable for patients with heart disease.

So it's not appropriate to drink bulletproof coffee if:

Poor gastrointestinal function

Fatty liver

Hyperlipidemia, high uric acid and other diseases

Suffer from heart disease

What other ketogenic drinks are available if coffee isn't suitable and you don't want to ruin your ketogenic program? Try unsweetened soy milk, almond milk, energy drinks, etc., but be careful to pay attention to the nutrition labels and make sure the carbohydrates and sugars are within the ketogenic limits!

(2) Ketogenic diet menu demonstration

Take 2,000 calories a day as an example. For reference:

Breakfast: Latte (ketogenic diet milk to avoid low fat) + scrambled eggs with vegetable bacon (olive oil, coconut oil, avocado oil available)

Lunch: Stir-fried vegetables (please avoid roots) + fried pork chop 1 serving + egg + radish rib soup

Dinner: Fried salmon + Fried lamb with green vegetables + fried cauliflower (olive oil, coconut oil available)

The core principle of the ketogenic diet: manage the ratio of carbohydrates (sugar) to fat and protein

How do you eat ketogenic bento if you can't afford it?

Vegetable options: Salads without dressing, buffets with scalded greens (lightly dipped in soy sauce or salt)

Choice of meat: Avoid frying, choose marinated, grilled, steamed meat dishes, such as salmon, pork belly are excellent choices.

Fruit choice: berries, small tomatoes and other low-GI fruits can be taken in small amounts.

(3) Sample ketogenic menu diet for a week

To help you understand how to eat the ketogenic diet, here are some more examples of the ketogenic diet and Bulletproof coffee diet menus, but the actual portion size will vary depending on your calories and current situation! (Consult a dietitian if you are not sure how much to use)

Monday

Breakfast: Bulletproof coffee (use good oils such as chia seed oil, avocado oil, linseed oil, olive oil)

Lunch: Alfalfa Sprouts + Avocado + coconut cream

Dinner: Fried gherkins with bacon

Tuesday (Eating Out Sample)

Breakfast: Bulletproof coffee

Lunch: Buffet, choose mustard greens + bean sprouts + marinated pork + fungus + okra

Dinner: Marinated, selected melon leaves + water cabbage + chicken wing + chicken gizzard (viscera) + kelp + good oil mix

Wednesday

Breakfast: Bulletproof black tea

Lunch: Fried salmon and celery

Dinner: Korean grilled pork belly + lettuce + olive oil dip

Thursday

Breakfast: Bulletproof coffee

Lunch: Beef stew with tomato cheese + broccoli

Dinner: Avocado + cauliflower + cheese + olive oil salad

Friday

Breakfast: Cream cheese egg + tomato

Lunch: Pancetta with bacon and broccoli

Dinner: Hamburger meat + Okra + lettuce

Saturday

Breakfast: Nut milk (such as almond milk) + cream + small amount of berries

Lunch: Fried pork belly with green vegetables

Dinner: Kelp rib soup

Sunday

Breakfast: Vegetable, chicken and tomato salad

Lunch: Garlic Salted Pork Belly + Lettuce + alfalfa sprouts + scrambled eggs

Dinner: Almond coffee + unsalted cream

Ketogenic diet takeout menu

Here are a few relatively easy store ingredients to try during your ketogenic diet:

Non-fruit salad dressing + Fat salad dressing (Check the packaging label for comparison)

Mushroom chicken soup

Boiled green bamboo shoots (can add your own cream, olive oil)

Water buei white bamboo shoot

Tea egg

Sweet egg

Kanto cooking (radish, Mushroom, pig blood, Buei bamboo shoot)

Spiced egg white (not dried beans!)

Sugar-free, unsalted nuts (macadamia nuts are preferred for their high oil content)

When purchasing ingredients in convenience stores, follow these four basic criteria:

Rice and noodles are not selected

Non-prototype foods are not selected

Sauces (Some sauces are too high in carbohydrates and not recommended)

Carbohydrates too high (such as bananas, sweet potatoes, cereal, corn) do not choose

The advantage of buying food from convenience stores is that nutrients are clearly labeled, so we can see at a glance what proportion of ingredients are in our diet. However, the disadvantage is that most of the foods sold in supermarkets are high in sugar, high in carbohydrates and low in high-quality fats. So the choice will be more limited, but also need to add their own extra cream or other oil to increase the amount of fat.

Three, ketogenic diet side effects have what to notice? What's worse than a low-sugar diet? ?

Based on the previous introduction, we have seen the principle and benefits of the ketogenic diet, but is it something everyone can try? Have you ever heard of a low-carbohydrate diet (low-carb diet) that is as hotly debated as the ketogenic diet?

(a) Possible side effects of ketogenic diet

Constipation: Easy to occur at the beginning of the ketogenic diet, due to switching to a new diet, the digestive system is not adapted to the result;

Cramps: Ketogenic diet is the use of fatty acid metabolism ketone body to produce energy, so need to supplement magnesium to help the use of fatty acid, if the body magnesium deficiency, easy to cause muscle cell contraction and can not relax, and then produce cramps or muscle spasms;

Lipid issues: High levels of fat can have adverse effects on people who already have high cholesterol and may increase the risk of cardiovascular disease;

Acidemia (ketoacidosis) : Because ketone bodies are acidic substances, ketoacidosis may occur if ketone bodies are too much. Diabetic patients with insulin metabolism problems should pay special attention to it. Although the proportion of normal people is not high, it is not without cases.

Dehydration problem: when a large number of ketones in the body rise, will lead to diuresis, easy to lead to dehydration;

Dizziness, bad breath: lack of minerals and trace elements, in addition to lead to cramps, irregular heartbeat problems, may also appear fatigue, dizziness, bad breath and other problems.

Attention, please! Attention, please! Attention, please!

If ketogenic diet is to be carried out, diabetic patients should fully communicate with their physicians in advance. Although the blood sugar may be temporarily improved, the patient's insulin problem may cause ketoacidosis, which may lead to life danger!

In addition, ketogenic diet is not recommended for developing children, pregnant women and breastfeeding, because it may cause developmental disturbance. At the same time, for general healthy adults, ketogenic diet changes the energy source of the body, and it takes at least 1 week to adapt to it, so it is recommended to implement it gradually in the early stage, and do not have to eat in proportion once.

(2) What is a low sugar diet? What are the side effects?

Low sugar Diet (Low Carbohydrate Diet), also known as low carbohydrate diet, and ketogenic diet is the same as many people love to lose weight diet method, what does that mean low sugar diet? What are his side effects?

A low-glycemic diet, which means a reduced intake of carbohydrates, is more moderate than a ketogenic diet, reducing the percentage of carbohydrates to 20%, protein to 30%, and fat to 50%. In the case of low sugar, the body does not need to produce a lot of insulin mediation, can keep blood sugar and lipid stable.

The advantages of a low-sugar diet are not only controlling blood sugar, but also burning fat and increasing satiety. However, what are the side effects of a low-sugar diet?

Dizzy and dizzy

cramp

constipation

(See this article for more details on low-sugar diets: Is a low-carb diet Easier than ketogenic? Want to diet control from low carbon to start!

A low-sugar diet will take in more protein and fat than a normal balanced diet. The body may have uncomfortable reactions to the new diet. If you have any questions or are under treatment for chronic diseases, you should communicate with your doctor to discuss whether your physical condition and condition are suitable or not.

Finally, if you're not sure how to start cutting carbs, start with a reduced-sugar diet.