Is it useful to adopt a "ketogenic diet"? Nutritionist: If you fail to do "3 things", you will be afraid of white work!
The ketogenic diet has been a popular weight loss method in recent years, but should you be careful that your body may quietly change? Tu Shufen, a nutritionist at Lian An Clinic, said that when many people undergoing health check-ups at the clinic found that their total cholesterol and low-density lipoprotein cholesterol (commonly known as bad cholesterol) had a significant upward trend compared with the previous report, they asked them carefully. Only then did I discover that a large proportion of people are following the ketogenic diet.
Is following a “ketogenic diet” useful for losing weight? You must understand the “2 major models” before implementation
Nutritionist Tu Shufen said that the nutritional ratio of the “ketogenic diet” is different from that of the general “balanced diet”, and the “ketogenic diet” can be subdivided into the following 2 eating patterns:
Nutritional ketosis: It is a diet that strictly limits carbohydrates. Carbohydrates only account for 5% of the total calories. The reduced calories are made up by fat, which is a very high proportion of 75% fat, and protein maintains about 20%. The advantage is that you don’t have to go hungry and you can get enough protein and fat, so it is very popular.
Starvation ketosis: By ingesting very low calories or long-term fasting, the body is forced to break down fat as a source of energy. It is more difficult to implement and less acceptable, so most people will choose to use the former method.
Nutritionist Tu Shufen explains that when ingesting extremely low carbohydrates, there is not enough glucose as an energy source after the food is decomposed, and physiological metabolism will shift to decomposing “glycogen” in the body to produce energy. When glycogen is depleted, the insufficient energy is used to break down fat to produce fatty acids for maintenance. The process of metabolizing fat in the liver produces “ketone bodies”, which can be used as an energy source for the brain and other organs. A diet that increases fat intake can also promote the production of ketone bodies. Coupled with limiting the amount of carbohydrates, the body can burn fat and achieve the effect of fat burning and weight loss.
Failure to control the heat may result in “wasted work”! “3 major things” to pay attention to before starting ketosis
Nutritionist Tu Shufen pointed out that people who have not studied the ketogenic diet in detail may think that it is a diet that as long as they do not eat vegetables or starch, they can eat meat and fried foods and they will lose weight. However, when implementing the ketogenic diet, Before proceeding, you need to understand the following points:
Remember to calculate calories. If you want to lose weight on a ketogenic diet, of course you still have to control your daily caloric intake, instead of eating all you want, eating unlimited amounts of food, excessive calories and no exercise, it will be difficult to lose weight. It is recommended that you consult a professional nutritionist before implementation to provide customized menu and meal planning services.
Those who eat out should evaluate first. It is difficult to find meals that are suitable for the ketogenic diet, such as pasta, fried rice, bento, etc., which are most common for eating out. Even if you find a suitable meal, you will find that the price is not cheap and requires a high cost. Due to the above reasons, it is difficult to sustain it. implement. It would be ideal if you have time to prepare meals yourself. In addition to controlling costs, you can also avoid eating unsuitable foods that may affect your weight loss results.
Be aware of health risks. Many people use coconut oil, butter, lard and other oils containing high saturated fat when practicing a ketogenic diet, and often use commercially available fried chicken or salty crispy chicken for a meal. Ingesting too much low-quality oil can easily increase bad cholesterol and increase the risk of cardiovascular diseases such as atherosclerosis and stroke. Therefore, the quality of the oil used is also very important. Be sure to choose a good source of oil.
In addition, nutritionist Tu Shufen emphasized that greatly reducing the intake of whole grains, vegetables, and fruits for a long time, and reducing the intake of micronutrients and antioxidant nutrients such as vitamin C, folic acid, magnesium, phytochemicals, and dietary fiber, may cause metabolic abnormalities, Problems such as body inflammation and intestinal discomfort.
Nutritionist Tu Shufen appeals that even for healthy people, there are still many health risks when implementing the ketogenic diet. Therefore, the ketogenic diet is not suitable for long-term implementation. If you have three high blood pressure, kidney disease, cardiovascular disease or other chronic diseases, etc. And don’t try it easily.
A must read before starting the ketogenic diet! Nutritionists remind you of 5 key points
If you really want to implement a ketogenic diet, nutritionist Tu Shufen reminds the following 5 key points:
Choose the type of protein carefully, and some can use plant-based protein to avoid excessive intake of saturated fat, which may affect blood fat.
Supplement high-fiber foods in a timely manner, such as whole grains, nuts, seeds, etc.
To avoid nutritional imbalance, it is recommended to supplement with multivitamin and fiber tablets.
Choose good sources of oils, such as omega-3 fish oil, linseed oil, omega-9 olive oil, tea oil, etc.
Track changes in cholesterol regularly.
Nutritionist Tu Shufen said that there are pros and cons to the ketogenic diet, and people should learn more about it before assessing whether their physical condition is suitable. It is recommended to consult a professional physician or nutritionist for evaluation before implementation, and do not blindly implement it just to keep up with the trend. Only by finding the eating method that makes you happiest, most comfortable and most suitable can you maintain healthy weight loss in the long term.
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