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A full analysis of the effects and side effects of the ketogenic diet! Dietitian demonstrates a daily ketogenic menu

 A full analysis of the effects and side effects of the ketogenic diet! Dietitian demonstrates a daily ketogenic menu

ketogenic diet(Ketogenic diet) It is almost impossible to eat digestible carbohydrates (starch, fruit, sugar, etc.), which can force fat metabolism to achieve weight loss. Therefore, the ketogenic diet has become a trendy diet in recent years.


In addition, the ketogenic diet may also have the benefits of regulating blood sugar, but it has health concerns such as increased blood lipids and ketoacidosis. In this topic, the good food class will take everyone to quickly understand the ketogenic diet!


The origin of the ketogenic diet

The ketogenic diet can be divided into "starvation ketogenic" and "nutritive ketogenic". The former uses extremely low calorie intake to force the metabolism of fat to produce ketone bodies. In this way, increasing fat intake can also force fat metabolism to produce ketone bodies, so this diet is called "ketogenic diet", which can generate ketone bodies.


In the early 20th century, the ketogenic diet started with a starvation type, mainly to starve epileptic children. The ketone bodies produced can inhibit abnormal brain discharge, so it can treat epilepsy. Biochemical properties of the keto diet for weight loss.


Nutritional Features of the Ketogenic Diet

The proportion of a balanced diet, carbohydrates account for about 50-60% of total calories, protein about 20%, and fat about 30%; but the proportion of carbohydrates in a ketogenic diet is only 5%, and protein is maintained at 20-25%. About 50% of the heat, so it needs to be provided by fat, accounting for 70% of the overall heat.


The ketogenic diet almost cuts off digestible carbohydrates, so it limits the intake of many foods, such as: rice pasta (containing starch), fruits (containing fructose, sucrose), milk (containing lactose), etc. There is a chance to cause the deficiency of micronutrients. At the end of this article, a daily ketogenic menu will be attached for your reference.


Ultimate easy Keto diet Plan


Biochemical Mechanisms of the Ketogenic Diet

The ketogenic diet almost cuts off digestible carbohydrates, so blood sugar will decrease. In order to maintain sufficient blood sugar and energy, the liver and muscles will release glycogen in the early stage of ketosis, and at the same time release water into the blood, which has the effect of diuresis and dehydration .

Then, in order to provide glycerol as a raw material for gluconeogenesis, a large amount of fat begins to be decomposed. Glycogen can produce blood sugar in the liver and kidneys, and the decomposed fatty acids can be oxidized in cells to generate energy.


Under normal physiological conditions, if fatty acids are to be completely oxidized to generate energy, they need the assistance of a "carbon skeleton" from carbohydrate metabolism.


However, the carbohydrates in the ketogenic diet are insufficient to provide enough carbon skeletons for the complete oxidation of fatty acids, so ketone bodies are produced instead, which is a by-product of fat metabolism and is also the source of the name of the ketogenic diet.

Since nerve cells only use blood sugar and ketone bodies, the body's mechanism for producing ketone bodies is also innate to avoid damage to the brain due to lack of blood sugar caused by lack of energy during famine.

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