In recent years, many internet celebrity diets have been linked to “carbs”, such as pure meat diets, ketogenic diets, and carbohydrate cycling. Wait.
These weight loss recipes claim that without dieting or going to the gym, as long as you eat no or very little carbohydrates, just protein and fat, you can keep your body strong>Automatic Fat Burning…
Can you lose weight by eating meat every day without exercising?
It may sound like a painless and enjoyable meal, but is it true?
You can lose weight, but it is not recommended for everyone to try it lightly.
The ketogenic diet is actually a dietary pattern that reduces carbohydrate intake and replaces carbohydrates with moderate protein and high fat. It is more used in the treatment of diseases [1].
Originally, the proportion of calories provided by various nutrients in the balanced diet recommended by the Dietary Guidelines for Chinese Residents is:
Carbohydrates: 50%~60%;
Fat: 20%~30%;
Protein: 10%~20%[2].
The ketogenic diet reduces the proportion of calories provided by carbs to 5%~10% and increases the energy supply ratio of fat To 70%~80%, protein is 20%~25%[1-3].
under normal diet, carbohydrate is our body’s main energy source, which is converted from carbohydrates to Glucose is the “leader”[4] that powers the brain.
When carbohydrate intake is greatly reduced and the body is starved of glucose, it is forced to break down fat, producing “ketone bodies”, Instead of glucose, it is used as a alternative energy source for the human body [5,6].
With this eating pattern, fat consumption is increased, and ketones may also act on the brain to suppress appetite.
Therefore, the ketogenic diet may indeed achieve the goal of weight loss and fat loss[7-9].
While it is true that the ketogenic diet can cause some people to lose weight in a short period of time, it is recommended that you consult with a clinical nutritionist Try it out instead of doing it yourself.
Because the mechanism of the ketogenic diet is very complex and lacks long-term observation, it may have these effects on the human body: p>
1. Tired, irritable
A long-term low carbohydrate diet is prone to hypoglycemia, causing dizziness, drowsiness, fatigue, increased heart rate and other adverse reactions.
The brain also needs plenty of sugar to function.
Therefore, the lack of carbohydrates may cause the whole person to be in a state of stupor, listlessness, fatigue, and even cause brain confusion, insomnia, headache fainting, irritability, etc.
2. Increased burden on liver and kidney
Long-term high-fat and high-protein diets may increase the metabolic burden on the liver and kidneys, and may make urine acidic, increase urinary calcium excretion, increase Risk of kidney stones [10,11].
3. Increased risk of cardiovascular disease
Long-term high-fat diet, high intake of animal protein including red meat, reduced fruit and vegetable intake strong>, may increase the risk of hyperlipidemia, cardiovascular disease, and intestinal cancer[11-14].
4. Unbalanced Nutrition
The ketogenic diet typically reduces the intake of fruits and vegetables, whole grains and legumes, which can lead to deficiencies in vitamins, dietary fiber and these foods >Phytochemicals[15].
5. Bounce
Once you return to a carb-eating pattern, your body starts to store glycogen again and weight is likely to bounce back quickly.
Actually, weight loss does not mean that you can’t touch carbohydrates. Eating some carbohydrates in moderation, and paying attention to collocation and coordinating exercise, can also be good. weight loss effect.
For example, you can use whole grains, mixed beans, root vegetables to replace some of your favorite white rice, steamed bread, bread, noodles and other refined white rice noodles. Such as oats, quinoa, brown rice, peas, potatoes, yams, etc.
They’re high in carbohydrates like rice, plus morefiber, B vitamins, potassium, magnesium and more.
When substituting white rice and flour, canstart with a small amount, and then gradually increase the proportion after getting used to it. 25%-30%.
And be careful to try to eat whole grains, legumes, or potatoes instead of processed grain flours.
(Data source: Reference 16)
In addition, eating less packaged “bad carbs” – added sugars can also reduce your calorie intake, such as milk tea, juice, added sugar Dishes cooked with lots of sugar, etc.
These “bad carbs” are the sugar-coated shells we really have to say “NO”!
Finally, there’s really no need to beat yourself up to lose weight.
If your weight, waistline, and body fat percentage are normal, and you are not at risk for other diseases, eat a balanced diet,do more exercise that suits you strong>, it is enough to maintain a healthy body.
Reviewer
Lin Chen| Dietitian, Department of Clinical Nutrition, Beijing Tongren Hospital Affiliated to Capital Medical University
References
[1]Masood W, Annamaraju P, Uppaluri KR. Ketogenic Diet. [Updated2021 Nov 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https: //www.ncbi.nlm.nih.gov/books/NBK499830/
[2] China Yingyang Academy. Chinese Residents’ Diet Guidance (2016) [M]. Beijing: People’s Home Publishing Company, 2016.
[3] HALL KD, CHEN KY, GUO J, et al. Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men [J]. American Journal of Clinical Nutrition, 2016, 104 (2): 324-333.
[4] Ma S, Suzuki K. Keto-Adaptation and Endurance Exercise Capacity, Fatigue Recovery, and Exercise-Induced Muscle and Organ Damage Prevention: A Narrative Review. Sports (Basel). 2019 7 (2): 40. Published 2019 Feb 13. doi: 10.3390 / sports7020040
[5] Astrup A., Larsen T.M., Harper A. Atkins and other low-carbohydrate diets: Hoax or an effective tool for weight loss? Lancet. 2004; 364: 897C899. Doi: 10.1016 / S0140-6736 (04) 16986-9.
[6] McGrice M., Porter J. The effect of low carbohydrate diets on fertility hormones and outcomes in overweight and obese women: A systematic review. Nutrients. 2017; 9: 204. doi : 10.3390 / nu9030204.
[7] Effects of a low carbohydrate diet on energy expenditure during weight low maintenance: randomized trial. Ebbeling CB, Feldman HA, Klein GL, et al. BMJ. 2018; 363: 0.
[8] Yamada, Y, Uchida J, Izumi, H, et al. A non-calorie-restricted low-carbohydrate diet is effective as an alternative therapy for patients with type 2 diabetes. Intern Med 2014; 53: 13-9.
[9] Godaday A, Bellido D, Sajoux I, Crujeiras AB, Burguera B, García-Luna PP, Oleaga A, Moreno B, Casanueva FF. Short-term safety, tolerability and efficacy of a very low-calorie-ketogenic diet interventional weight loss program versus hypocaloric diet in patients with type 2 diabetes mellitus. Nutr Diabetes. 2016 Sep 19; 6 (9): e230. Doi: 10.1038 / nutd. 2016.36. PMID: 27643725; PMCID: PMC5048014.
[10] Furth, Susan L., et al. “Risk factors for urolithiasis in children on the ketogenic diet.” Pediatric nephrology 15.1 (2000): 125-128.
[11] Schoeler NE, Simpson Z, Zhou R, Pujar S, Eltze C, Cross JH. Dietary Management of Children With Super-Refractory Status Epilepticus: A Systematic Review and Experience in a Single UK Tertiary Center. Front Neurol. 2021 Mar 12; 12: 643105. Doi: 10.3389 / fneur.2021.643105. PMID: 33776895; PMCID: PMC7994594.
[12] Letterst l K, Svendsen M, Narverud I, et al. Effect of low carbohydrate high fat diet on LDL cholesterol and gene expression in normal-weight, young adults: A randomized controlled study [J]. Atherosclerosis, 2018, 279: 52-61.
[13] Floegel A, Pischon T. Low carbohydrate-high protein diets[J]. Bmj, 2012, 344.
[14]Larsson S C, Wolk A. Meat consumption and risk of colorectal cancer: a metaanalysis of prospective studies[J]. International journal of cancer, 2006, 119(11): 2657- 2664.
[15]Joshi S, Ostfeld RJ, McMacken M. The Ketogenic Diet for Obesity and Diabetes—Enthusiasm Outpaces Evidence. JAMA Intern Med. 2019;179(9):1163C1164. doi:10.1001 /jamainternmed.2019.2633
[16] Gu Jingfan, Du Shouping, Guo Changjiang. Modern Clinical Nutrition [M]. Beijing: Science Press, 2009: 539-542
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