What is a ketogenic diet? How to lose weight with what kind of fat?
- Nick J. Keto diet (Ketogenic Diet) is focused on high-fat eating. Followed by protein By reducing carbohydrates to a very small amount In order to allow the body to burn fat as energy The food types are 70% good fat, 25% protein of all types and 5% of daily calories.
- To lose weight by diet Quito (Keto Diet) or elsewhere, such as the Atkins diet (Atkins Diet), Palio diet (Paleo Diet) is not a solution for everyone. People with health problems should always consult their doctor first. Because each method takes the body to adjust If you do it yourself without a referrer, you may experience flashes, fainting, and loss of consciousness, as is news on social media at this time.
- They exercise little or no value for themselves. Excessive stress and insufficient sleep can lead to unsuccessful weight loss.
The trend of sharing Keto Diet (Keto Diet) or Ketogenic Diet (Ketogenic Diet) in the social world, including Line in the age group 50+, causing many people who follow the symptoms to flash. Mindfulness, because the Keto Diet is not for everyone.
At present, there are many dietary guidelines to lose weight, but there are 3 types that are popular in Thailand and abroad. Each model has different origins, principles, advantages, and disadvantages that can be easily understood. And put into practice
- Keto Diet
- Definition
- High Fat & Low Carb Diet
- Eat It To Burn Fat
- Food characteristics and principles
- Focus on dietary fats in the 70% good fat group, 25% protein, and 5% of your daily calorie intake.
- The body normally uses glucose from carbohydrates for energy. When there is little glucose Thus adjusting by bringing fat to burn And the liver converts those digested fatty acids into ketones Give energy instead
* Note: The original Keto Diet can eat all types of high fat foods. But in the long run, it can have negative health effects and can increase the bad fats in the blood. We can eat healthy fats by focusing on healthy fats from nature.
- Atkins Diet
- Mother Low Carb
- Focus on eating protein foods in a high proportion Good fats in moderate amounts And carbohydrates in the amount specified in 4 Phase, with each Phase there is a strict amount of carbohydrates. (You can read more from https://ketoslimfast.blogspot.com/)
- To eat foods that contain a lot of carbohydrates. Will cause the secretion of the hormone insulin (insulin) from the pancreas, which will make you hungry. And weight gain When reducing carbohydrate intake Thus reducing appetite And the body will use the fat that has been accumulated Cause weight loss
- Paleo Diet
- High Protein & Fiber
- clean eating like a caveman
- Focus on clean building Vegetables, fruits, and meat that are naturally raised. Free from growth additives And all food must be least seasoned Without counting calories
- The body normally uses glucose from carbohydrates as energy. When there is little glucose Thus adjusting by bringing fat to burn And the liver converts those digested fatty acids into ketones Give energy instead
Foods that are high in protein, meat. And healthy fats from nuts, avocados, olive oil, fish oil, and carbohydrates, as determined by Atkins.
Focus on unsweetened fruits and vegetables. Good protein, lean meats, fish, eggs, healthy fats derived from nuts, avocados, olive oil, coconut oil, fish oil. Foods require minimal flavoring.
Fats that are bad for the body, such as Fatty meats, processed oils, non-dairy creamer, trans fats, repetitive fries, desserts, cakes, rice flour foods (focus on Atkins' good carbohydrates).
All kinds of flour, sugar, snacks, cakes, candied fruits, bread, cereals, milk, cheese, other vegetable oils. That is not mentioned above All processed foods, alcohol, fast food MSG seasoning
- Weight is gradually reduced in the first 1-2 months, no clear indication of how many kilograms. After that, it will depend on each person's physical condition to adjust.
- Weight is gradually reduced by a maximum of 6 kg during the first 2 weeks, with no more than 20 grams of carbohydrate per day at this stage, after which it will depend on the individual body's condition
- Get good health, lower LDL and triglycerides. The blood sugar returned to normal.
- Weight is gradually reduced in the first 1-2 months, no clear indication of how many kilograms. After that, it will depend on each person's physical condition to adjust.
- Do not starve Don't count calories, eat as usual. Only eat what is specified
- Get good health: LDL cholesterol and triglycerides decrease, sugar and blood pressure return to normal. Long term, it is not easy to get hungry.
- It causes bad breath because by eating foods high in fat, the body produces molecules called ketones and is excreted in urine and breath.
- Reducing all types of starches and sugars for the first 1-3 weeks can lead to sugar drop and numbness in people who are good at starches or desserts. After that, the body will gradually adjust during this exercise should be careful. Should not be too heavy as it may cause a flare.
- It Not suitable for people with diabetes because it can cause sugar to fall and flash.
- Reducing all types of starches and sugars for the first 1-3 weeks can lead to sugar drop and numbness in people who are good at starches or desserts. After that, the body will gradually adjust during this exercise should be careful. Should not be too heavy as it may cause a flare.
- It Not suitable for people with diabetes because it can cause sugar to fall and flash.
- People with health problems should always consult their doctor first.
- Little or inappropriate exercise Cumulative stress and insufficient sleep Resulting in unsuccessful weight loss
- People with health problems should always consult their doctor first.
- Little or inappropriate exercise Cumulative stress and insufficient sleep Resulting in unsuccessful weight loss
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