What is a ketogenic diet?Can insisting not to eat staple foods can be extended?Teach you scientific method
In the past one or two years, there is a popular dietary method, especially sought after by people with weight loss, that is, “Ketogenic Diet”.
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To what extent? Many celebrities and Internet celebrities claim that how many pounds of weight loss can not only lose weight for a month, but also reduce blood lipids and control diabetes.
Do you think “this is so amazing”?
Wait, before you try, let’s take a look at what is the ketogenic diet.
1. ketogenic diet, simulation of the human body’s hunger
The ketogenic diet is a relatively extremely high -fat, low -carbohydrate diet mode, and it is a diet method that can produce a large amount of ketone body.
The supply source of human energy is blood glucose. In a normal diet, the human body will convert the carbohydrates ingested into blood glucose. When an empty stomach, the glycogen stored in the liver will maintain the balance of blood sugar in the human body. When a person is hungry for a long time, the sugar gogs of the liver will be exhausted. If there is no foreign sugar supplement, the human body will force other ingredients to “burn” to maintain the heat required for daily, such as important components of fat, glycerin.
When a person takes a ketogenic diet, due to the low carbohydrates and less blood sugar sources, the body is forced to enter the state of “simulation of hunger”. At this time, the body’s fat will be decomposed in large quantities to provide the body’s daily life. In the process, a large amount of ketone body will be generated, which is the principle of ketogenic diet.
Second, it is a pity, but not eating staple food but reducing life
A study of “Liuye Knife · Public Health” has been tracked by 430,000 people in 25 years that the diet of low carbohydrates will reduce the expected life expectancy for 4 years.
Studies have found that the intake and expected life of carbohydrates have a U -shaped relationship (as shown below).
Picture source: Hele.com
From the age of 50, carbohydrates account for 50%to 55%of people with total intake energy, which can live for an average of 33 years; carbohydrate intake accounts for less than 30%, and the expected life expectancy will be shortened by 4 years; carbohydrates are photographed by carbohydrates. People with an input ratio of 30%to 40%, the expected life expectancy will be shortened by 2 to 3 years; people with more than 65%of carbohydrates will be shortened by 1 year.
Researchers speculate that in general, reducing grain intake will increase animal protein and fat intake, while increasing inflammation of the body and promoting aging, which may be a cause of risk of death. This study shows that the diet of low carbohydrates may cause great harm to long -term health.
Third, clinical ketogenic diet ≠ to lose weight to lose weight
Beginning in the 1920s, ketogenic diet was applied to the clinic as a means of treating epilepsy, but clinical ketogenic diets ≠ ketogenic diet in weight loss.
The clinical ketogenic diet requirements are very strict and need to be implemented under the joint supervision of doctors and nutritionists. In daily life, it is difficult for ordinary people to have such a strict diet control. Many people think that they are practicing a “ketogenic diet”. Coupled with individual differences, even if there is no discomfort, our body does not like this “hunger” state.
Some people think that the ketogenic diet can be reduced and the treatment of diabetes, but after multiple studies, this does not have enough evidence support.
A random test for a ketogenic diet for diabetic patients shows that the ketogenic diet is not significantly different in terms of blood sugar control. In terms of blood lipids, studies have proved that the ketogenic diet cannot significantly improve low density lipoprotein cholesterol and lipoprotein levels, and even increases the level.
Not only that, patients may also have other health risks due to the ketogenic diet.
Fourth, a lot of harm, do you dare to try?
Reports from ketogenic diet for children’s epilepsy, the most obvious side effects of ketogenic diet include fatigue, gastrointestinal dysfunction, and stricken due to selenium deficiency in the diet. Other discomfort also includes constipation, diarrhea, headache, dysplasia, kidney stones, fractures, pancreatitis, etc.
In addition, the ketogenic diet rejects all carbohydrates, including non -precision carbohydrates such as beans, fruits, and whole grains. A large number of studies have proved that these non -precision carbohydrates can reduce the risk of coronary heart disease, cardiovascular disease, cancer and other diseases, and more in moderation.
The new study in “Cell” also shows that although high -level ketone body helps to maintain a large number of adult stem cells in the intestine, these stem cells may be related to intestinal tumors or other tumors, and the specific mechanism has not yet been clarified.
Fifth, carbohydrates are “how much”, only moderate is the best!
A large number of experiments have proved that too much or too little carbohydrate intake is not good for health.
“Liu Ye Dao” pointed out that China’s cardiovascular disease mortality and cancer mortality due to the diet structure ranks first in the top 20 of the world’s population. Enter less.
Balanced diet is the best choice for health. The proportion of carbohydrates is controlled at about 50%. In terms of choice, it takes more non -precipitated carbohydrates such as beans, whole grains, and eat more fresh fruits and vegetables. Use plant fat and plant protein instead of some animal meat, which will be healthier; at the same time, keep a low -salt diet and eat less high -fat, contains trans fatty acids.
Hold your mouth and open your legs. It is the real way to lose weight. The extreme method of ketogenic diet is by no means a long -term plan.
Reference materials:
[1] What is the fairy technology of the ketogenic diet? Can fried chicken grilled be lost by mistake?. Fruit shell. 2018-09-06
[2] Jama sub -magazine: net red recipe filter is shattered?Ketogenic diet to lose weight, reduce blood sugar lack of scientific support. New Perspective of Medicine. 2019-08-30
[3] “Willow Knife”: Low -carbon water diet can shorten the expected life expectancy by 4 years!After 25 years of tracking, do you dare not eat staple food?Hele.com gogodutch.2020-12-12
