To avoid rapid aging and obesity, your body needs "this" fuel! 4 tips to start ketosis and fat burning

If you don’t want to age quickly and gain weight, you must eat the right foods to provide fuel for your body. In the past, people believed that they had to rely on glucose as the body's "fuel" and consumed large amounts of carbohydrates from rice and noodles, thinking that this would convert the carbohydrates into glucose, allowing the body to function normally and not become old or obese. In fact, the latest concept is to use "ketone bodies" as the body's fuel, which is the healthy fuel. And it can only be achieved by adopting the "sugar-free, low-sugar" "ketogenic diet" method.

A sugar-free diet can turn on the ketosis fat burning switch

The human body does not need excessive sugar as it can lead to obesity, high blood pressure, and may also cause cancer, dementia and arthritis. Therefore, only by adopting a "sugar-free, low-sugar" ketogenic diet in moderation can you be healthy. Giving up sugar can help you lose weight because the body won't secrete a large amount of insulin due to the intake of sugary foods, which leads to the accumulation of body fat that is difficult to decompose. Even if you don’t exercise, your body can continue to burn body fat. The key to this fat burning is “ketone bodies”, which is also the focus of the ketogenic diet.

The human body does not need excessive sugar as it can lead to obesity, high blood pressure, and may also cause cancer, dementia and arthritis.

For busy office workers, how can they build a "ketone body"? In fact, it is closely related to eating habits. Ryozo Saito, director of the Japan Institute of Functional Medicine and an obstetrician and gynecologist, said in his new book "Eat a Lot of Meat and Lose 5 Kilograms in a Week on the Ketogenic Diet" that the goal of the "ketogenic diet" can be easily achieved by following the following five points.

5 easy ways to achieve a ketogenic diet

1. Avoid rice bowls and hamburgers, and people who eat out can easily achieve a ketogenic diet.

2. The "3, 3, 3" principle for daily total amount: 3 palms of cooked vegetables, 3 handfuls of lettuce, and 3 palm-sized pieces of meat.

3. Avoid over-seasoning.

4. Meat can be selected from beef, pork, chicken, and mutton, and can also be replaced with seafood and tofu dishes. The menu is highly flexible.

5. When you are busy, you can use fruit and vegetable juice instead of vegetables, but pay attention to the sugar content of the fruit, for example: no more than 1/4 of an apple or half a banana.

When you are busy, you can replace vegetables with fruit and vegetable juice, but pay attention to the sugar content of the fruit, for example: no more than 1/4 of an apple or half a banana.

For example, simple ingredients that help accelerate the ketosis effect include: eating tofu, which is low in sugar and nutritious, and is easy to fill you up without worrying about getting fat; you can cook with vegetable juice, which is more time-saving, but be careful not to add too much fruit to avoid exceeding the calorie limit. Drinking a bowl of vegetable miso soup in the morning can help you wake up. Take advantage of the weekend lunch break to take a 20-minute walk to supplement vitamin D and prevent osteoporosis.

4 reminders to turn on the ketosis switch

Guo Ye-lin, director of the Department of Radiology at Lianxin International Hospital, has further practiced the "low-sugar ketogenic diet" and gained health benefits. He proposed the following 4 tips to share with everyone to help everyone quickly turn on the ketogenic switch and enjoy the health benefits.

1. Pay attention to the intake of carbohydrates and protein:

It is recommended that each person consume less than 50 grams of carbohydrates (sugar or starch) per day and about 1 to 1.5 grams of protein per kilogram of body weight. It is reminded that people with diabetes (metabolic syndrome) need to consume less than 20 grams of carbohydrates per day to enter the ketosis state.

2. Self-check whether you are in ketosis:

You can use a blood ketone meter or urine ketone test strips to do self-testing. The blood ketone level must be between 0.5 and 5 mmol/L or the urine ketone level must be above positive one. If this value is not reached, it means there is a loophole in the diet or the individual's physical condition is abnormal, and adjustments must be made.

3. Eat more salt and drink more water:

People who adopt a low-sugar ketogenic diet have very low insulin secretion, so salt and water are easily lost, which will eliminate edema and are not prone to high blood pressure. However, you must supplement more salt and water, otherwise the body will lose too much salt and water, causing weakness and dizziness, and it will be impossible to continue the ketogenic diet. It is recommended to add a little salt to each bottle of water. Of course, everyone's physique is different, so this still needs to be considered.

People who adopt a low-sugar ketogenic diet have very low insulin secretion, so salt and water are easily lost, which will eliminate edema and are not prone to high blood pressure. But you must replenish more salt and water, otherwise the body will lose too much salt and water.

4. Eat more good fats:

Eat more cold-pressed coconut oil, cold-pressed olive oil, cold-pressed camellia oil, etc. Eating good oils in moderation can increase the good cholesterol (HDL) in the blood, reduce triglycerides, and reduce glycated hemoglobin.