The ketogenic diet is trendy to lose weight, and I don’t know if it’s worth trying. What should I do?
1. A strict ketogenic diet can help you lose weight, but I don’t recommend it.
I have not used the ketogenic diet either.
2. Simply put, the ketogenic diet replaces carbohydrates with fat.
After the body consumes glucose, it mainly consumes fat. Ketone bodies are produced when the liver uses fatty acid oxidation for energy. At this time, the body is in a ketogenic state. Generally, when we exercise a lot after the body consumes sugar, the proportion of fat breakdown will increase, and ketone bodies will also be produced, but the amount is relatively small. The ketogenic diet keeps the body in a state of ketosis at a certain level for a long time. It is generally believed that the body burns fat faster in this state.
3. The ketogenic diet was first used in medicine, mainly for the adjuvant treatment of reversing diabetes, cancer, epilepsy, Alzheimer’s disease, etc.
Later, it was also used for people with a large base of obese weight, but they were all operated on under the guidance of doctors.
4. The implementation of the ketogenic diet needs to be very strict.
The ketogenic diet needs to calculate the food according to each person’s age, weight, height, etc. The more common proportions are 75% fat, 20% protein, and 5% very low carbohydrate. However, individual differences in the human body are substantial. For example, two people of the same age, weight, and height may need the same diet ratio. Therefore, most people often need to use urine ketone test strips to detect their urine ketone level to see if they have ketone production.
5. The most challenging part of the ketogenic diet is that ordinary people may not be able to implement such a low carbohydrate intake at all.
For example, if you strictly implement the ketogenic diet, you can eat very little fruit, and the carbohydrate intake of an apple a day may be too much. This is why avocados are the most recommended for a ketogenic diet. However, avocados are low in carbohydrates and high in unsaturated fatty acids. Moreover, the intake of cereals and potatoes has been seriously lacking for a long time. Therefore, it is difficult to rely only on vegetables to supply dietary fiber to increase satiety.
6. The ketogenic diet will also have the risk of rebounding.
After ketosis, many people will have higher and higher cravings for carbohydrate foods such as rice and noodles.
7. The individual difference in ketosis in each person is enormous. Some people have no discomfort in ketosis, while others will feel uncomfortable all over the body, which will also affect their mental state.
Specific symptoms include hair loss, memory loss, muscle weakness, urinary tract stones, hypothyroidism, gout, menstrual disorders, amenorrhea, hyperlipidemia, constipation, ketoacidosis, intestinal flora imbalance, etc., and even the risk of death from shock.
8. The ketogenic diet without a doctor’s guidance is unnecessary for ordinary people.
Because it may not be able to track their health status, there are side effects they do not know how to explain and solve. So especially if you have underlying diseases, you must use them according to the doctor’s advice!
9. Another main reason the ketogenic diet can lose weight is to reduce calorie intake.
The ketogenic diet can choose a relatively limited food, making some people reduce their calorie intake to a certain extent. But remember, a calorie deficit is always the root cause of weight loss.
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