What is a Ketogenic Diet?
A ketogenic diet is a ‘ low carb diet’ which is high fat, moderate in protein (too much will slow down the ketogenic processes) , and very low in carbohydrates (20-50g).
How does it process ?
Ketone bodies serve as an alternative energy source for neurons and other cells that cannot directly metabolize fatty acids.
Simply put, a ketogenic diet involves eating a lot of fat in place of carbohydrates. Therefore, when the body consumes its own glucose, it will start to burn fat, give itself body functions, and the body will slowly enter a state of ketosis. At this time, a high-speed combustion state will occur.
Then when the body enters the state of ketosis, the ketone bodies produced can give the body function, the brain function, better energy, better state and concentration.
Especially for whom?
Usually, people who lose weight and people with diabetes will be more useful.
"For Weight Loss"
Its biggest highlight is that dieters can still eat meat and high-fat foods to lose weight. But for carbohydrate lovers, it is a challenge and a good way to lose weight, because carbohydrate intake is very low.
According to the data, the weight loss effect of the ketogenic diet is 2.2 times more effective than that of the traditional low-fat diet, and cholesterol is also significantly improved.
Benefits
The ketogenic diet also has unexpected benefits.
It can also help with diabetes, it can treat heart disease, cancer, and it can slow the progression of Alzheimer's disease. It can also improve acne and reduce breakouts.
OF COURSE, the most important thing is to control your diet and maintain self-discipline.
What cannot eat
Sugar-sweetened foods: sugar-sweetened beverages, juices, desserts, cakes, ice cream, candies, etc.
Starchy staples: wheat, rice, pasta, and other grains.
Fruits: Almost all fruits that are high in sugar, with the exception of a small selection such as blueberries.
Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: potatoes, sweet potatoes, yams, lotus, carrots, etc.
Low-fat processed foods: These low-fat, highly processed foods are usually high in carbohydrates.
Unhealthy fats: Limit your intake of refined vegetable oils, trans fats.
Alcohol: Most alcohol contains carbohydrates, and many alcoholic beverages can take you out of ketosis.
What can eat
Meat: Poultry like chicken, red meat like pork, fish, steak, bacon.
Fatty fish: such as salmon, trout, tuna and mackerel.
Eggs: omega-3-rich whole eggs.
Butter and cream: Look for grass-fed butter whenever possible.
Cheese: Unprocessed cheese (cheese, cream, etc.).
Nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, etc.
Healthy oils: mainly extra virgin olive oil, coconut and avocado oils, animal oils.
Avocado: Or avocado oil, guacamole.
Low-carb vegetables: Most green vegetables, other vegetables that grow in the ground, such as tomatoes, peppers, cucumbers, etc. in moderation.
Condiments: salt, pepper, and a variety of healthy herbs and spices, sugar-free sauces.