Can the ketogenic diet quickly burn fat and lose weight? Ketogenic weight loss can easily cause fatigue and bad mood! Doctor: Master 3 principles to prevent side effects

The ketogenic diet is effective in weight loss. Some people use it to lose weight, while others think it can improve their health. What is the ketogenic diet? Doctors point out that the ketogenic diet mainly adopts the dietary principle of "extremely low carbohydrates, moderate protein, and sufficient fat", which is suitable for rapid fat burning and weight loss, but it still needs to be evaluated based on individual circumstances. It is recommended that people who want to try the ketogenic diet to lose weight should master three principles to reduce possible health risks during the initial body adaptation period, and should implement it under professional supervision to ensure safety.

Zhou Shuoqu, a family medicine physician at Shuanghe Hospital of the Ministry of Health and Welfare, pointed out that the ketogenic diet is also known as the "sugar-restricted weight loss diet," which means eating very few carbohydrates (starches, sugars, etc.) and replacing the energy usually obtained from carbohydrates with fats, simulating a state of hunger and forcing the body to burn fat.

Ketogenic diet is not a panacea for weight loss, it is suitable for short-term rapid fat burning

Since "ketone bodies" are produced after fat is broken down in the body, this diet that uses fat as the main energy source and continuously produces ketone bodies is called a ketogenic diet. But in fact, no matter which weight loss diet you use, including: low oil, low carbohydrates, or limited sugar, as long as you control calorie intake, you can achieve the effect of weight loss.

In particular, "ketogenic diet ≠ eating meat to lose weight" as long as the daily diet ratio is fixed and combined with moderate fitness exercises, it can indeed achieve significant fat reduction effects in a short period of time. However, since a diet that involves eating large amounts of fat is extremely extreme and can easily lead to malnutrition, it often leads to the risk of regaining weight due to rapid weight loss in a short period of time and should not be taken lightly.

Early application direction of ketogenic diet: helping to inhibit epilepsy and brain tumors

Dr. Zhou Shuoqu emphasized that treating epilepsy is the earliest effect of the ketogenic diet. Since ketone bodies can provide energy to brain nerve cells and promote the stability of the neurotransmitter GABA, they are believed by the medical community to have the effect of alleviating epileptic seizures. Among many treatments for epilepsy, the ketogenic diet is listed as a very important and effective one.

In addition, the ketogenic diet is also very effective in inhibiting brain tumors. Because tumor cells can only use glucose as an energy source, but normal brain cells operate on ketone bodies. When the glucose content in the body decreases but the ketone body content increases, tumor cells can be inhibited and the normal functioning of the brain can be maintained.

During the ketogenic diet period, it is important to supplement with enough vegetables, as they are rich in fiber and can moderate the rise in sugar, thus bringing a sense of fullness and relatively stable blood sugar.

Ketogenic diet reduces weight and reduces possible health risks, mastering 3 principles

Dr. Zhou Shuoqu reminds us that the ketogenic diet can effectively control obesity and blood sugar, but it is not a panacea. It cannot be ignored that there is still a lack of long-term research on the ketogenic diet. What are the benefits or possible side effects? Time will tell. At the same time, everyone's physical condition and living conditions are different, so individual differences must be taken into consideration.

It is recommended that during weight loss, if you want to avoid the side effects of dehydration, fatigue, depression, etc. caused by the ketogenic diet, you should master the following three principles:

Principle 1: Supplement more water and electrolytes:

During the rapid metabolism of glycogen on a ketogenic diet, the body is prone to the side effect of dehydration, and may even cause symptoms such as headaches, irritability, fatigue, and muscle aches. Increasing the intake of water and electrolytes allows electrolytes to assist the nerve function of the whole body and maintain fluid balance, thereby reducing discomfort. It is recommended to drink 3000-4000cc of water every day.

Principle 2: Eat more high-quality protein and vegetables:

It is recommended to choose nutrients that can improve mood, such as avocados, almonds, or dark chocolate rich in magnesium, which can make people feel happy and well-being. Sufficient vegetables should be consumed as they are rich in fiber and can moderate the rise in sugar, thus bringing a sense of fullness and relatively stable blood sugar levels. If you cannot stop eating rice, you can gradually reduce your carbohydrate intake in the early stages. For example, if you originally eat a bowl of rice per meal, you can reduce it to 70% full or even half a bowl, and increase your intake of vegetables and protein. The amount of sugar in 1 and a half bowls of vegetables is roughly equal to 1/4 bowl of rice.

Principle 3: 2 days of extra starch per week:

The ketogenic diet is only adopted 5 to 6 days a week, adopting a mild version of the ketogenic diet, and more starch is consumed on the remaining 1 to 2 days. This approach is more conducive to long-term implementation.

Before taking a ketogenic diet for a long time, you should discuss this with your doctor or nutritionist.

Although the ketogenic diet is effective for short-term weight loss, the composition of the diet is very extreme. It is recommended to discuss it with a doctor or nutritionist before implementing it, and avoid eating a ketogenic diet for a long time. If you really want to lose weight long-term, you should focus on a balanced diet and exercise to lose weight healthily. In addition, this weight loss method is not recommended for people with high cholesterol, diabetes, or chronic diseases.