How to eat ketogenic diet without getting weaker and weaker? The 6 major body types in traditional Chinese medicine can eat ketogenic diet to be healthy

"Doctor, is the ketogenic diet suitable for me? Will there be any problems?" With the popularity of the "ketogenic diet" in the weight loss market, many patients in weight loss or internal medicine clinics often ask questions about the ketogenic diet. From the perspective of the six major physical constitutions in traditional Chinese medicine, a diet that is both ketogenic and low in sugar should actually be healthier.

Ketogenic diet features: low carbohydrates, moderate protein, and high fat

In recent years, there has been a wave of ketogenic diet craze in society. Regardless of whether they really understand ketogenic diet or not, many people are keen to follow the ketogenic diet. The ketogenic diet is a low-carbohydrate diet that has a fat to protein to carbohydrate ratio of four to one (four for fat, one for protein and carbohydrates combined), with the goal of putting the body into a state of nutritional ketosis. To put it simply, the diet means that when you only take in a very small amount of carbohydrates, a moderate amount of protein and a very large amount of fat, the body's energy utilization method will change to a metabolic mode that uses "ketone bodies" as energy.

[10 benefits of entering ketosis]

Once you enter the ketosis state, your body will experience 10 major benefits including:

1. Reduce fatigue and maintain a clear mind.

2. Reduce hunger and suppress appetite.

3. Improve sleep quality and reduce chronic inflammation in the body.

4. Increase high-density lipoprotein and reduce triglycerides and low-density lipoprotein.

5. Reduce anxiety and improve mood.

6. Improve skin problems such as hypoallergenic dermatitis, acne, atopic dermatitis, etc.

7. Improve constipation, especially constipation caused by insufficient fat intake.

8. Improve muscle endurance and durability.

9. Stabilize the problem of excessive fluctuations in blood sugar

10. Improve reproductive and sexual abilities, and stabilize hormone secretion functions.

Characteristics of ketogenic diet: low carbohydrates, moderate protein, and high fat.

"Reduced sugar and low-carb diet" means reducing the intake of carbohydrates, keeping the daily intake of carbohydrates between 20 and 60 grams, and not exceeding 20% ​​of total calories.

Weight loss is not just about ketosis, there are also low-glycemic diets, paleo diets, etc.

Many people's understanding of the ketogenic diet is still mostly focused on weight management. Dr. Chen Junru, who has a background in Chinese medicine and nutritional medicine, said in his new book "Chinese Medicine Practitioners Teach You How to Eat Ketogenic, Low-Sugar and Reduced-Carb Food" that the purpose of the ketogenic diet is to lose weight. However, if people have not received professional ketogenic training, they are worried that it will cause cholesterol and triglycerides to soar. In fact, in addition to the ketogenic diet, there are other diets to choose from for weight loss, such as the low-glycemic diet and the paleo diet, which can achieve the goal of weight control and healthy eating, and are safer.

"Reduced sugar and low-carb diet" means reducing the intake of carbohydrates, keeping the daily intake of carbohydrates between 20 and 60 grams, not exceeding 20% ​​of total calories. This low-carbohydrate diet also replaces starches with a large amount of vegetables, avoiding the intake of sugars that are absorbed the fastest by the body, such as refined starch, white rice, bread, steamed buns, white noodles, etc.

A combination of Chinese and Western recipes, eat ketogenic, low-sugar and low-carb dishes that suit your body type

According to the six major body types in traditional Chinese medicine, eating healthy Chinese and Western cuisine that is both ketogenic and low in sugar can bring more benefits to your health! For example, some people have a cold constitution, so their diet should focus on high protein and high fat; but if they have a phlegm-damp constitution, their diet should be based on simple meals; if they have the yin deficiency and fire transformation type, their diet should focus on high-fat and large amounts of fresh vegetables. The principle of the ketogenic diet is a diet pattern of super high fat, partial protein and fruits and vegetables (4:1), and the proportions must be adjusted for people with different constitutions.

The ketogenic diet focuses on the types and combinations of ingredients, as well as the ratio of the three major nutrients, while Chinese herbal supplements focus on physical constitution and health care. The two seem to have nothing to do with each other, but they both take physical health as their starting point. Therefore, the following recommendations combine the two, allowing consumers to use a combination of Chinese and Western recipes to enjoy ketogenic, low-sugar and low-carbon dishes that suit their own constitution.

【Lettuce and Shrimp Floss】

Glycemic index: ★★★

Suitable for: General physique

Suitable constitution: Qi deficiency and blood deficiency.

Material:

200g shrimp, 5g carrot, 5g celery, 20g fried dough sticks, 10g sweet potato (yam bean), 2 leaves of lettuce. Seasoning: a little salt and a little white pepper.

practice:

1. Chop the shrimp into dices. Cut the carrots, celery, fungus and sweet potatoes into dices and set aside. Crush the dough sticks and place on a plate.

2. Boil a pot of hot water, blanch all the ingredients except the celery in step 1, then set aside.

3. Heat a pan with oil, sauté the celery, then add the blanched ingredients and stir-fry together. Add seasonings and mix well before removing from the pan and pouring into a plate.

4. Wrap the above ingredients in lettuce and eat together for a more delicious taste.

【Lettuce and Shrimp Floss】（Photo provided by / Excellent Culture Publishing）

Crisp and refreshing shrimp floss without being greasy, it tastes healthy

In order to make the shrimp floss sold in the market stand out, more oil and seasonings are often used during the stir-frying step. However, when making it yourself, you can use less seasoning and it will taste healthier. If you feel that the starch content of fried dough sticks and sweet potatoes in the ingredients is too high, you can also replace some of the ingredients according to your preference.

【Winter melon and pork】

Glycemic index: ★★★★★

Suitable for people with hot constitution

Ingredients: 30g pork belly, 50g winter melon, 15g carrot, 5g scallion, 2g ginger, 2g coriander. Seasoning: 1 tablespoon soy sauce, 1/2 teaspoon sugar, a little pepper.

practice:

1. Wash and cut pork belly into pieces, peel and cut winter melon into pieces, cut carrot into pieces, cut green onion into sections, slice ginger, and cut coriander into small sections for later use.

2. Pour olive oil into a hot pan and sauté scallions and ginger. Add pork belly and stir-fry until the meat changes color.

3. Add carrots, winter melon and seasonings and simmer for about 1 hour until carrots and winter melon are cooked through.

【Winter melon and braised pork】（Photo provided by / Excellent Culture Publishing）

Winter melon is rich in water and is a treasure all over

Winter melon is cold in nature, sweet in taste, and can clear away heat and promote salivation. When you suffer from heatstroke in summer, you can peel the winter melon, boil it in water, and drink it instead of tea. Winter melon peel can promote diuresis and reduce swelling, while winter melon seeds can promote dampness and discharge pus, and can treat lung heat, cough and wheezing. The winter melon flesh itself has the effects of clearing heat and resolving phlegm. Therefore, the whole winter melon is a treasure and is a very suitable ingredient for consumption in summer, but people with weak and cold constitution should avoid excessive consumption.