[Improve your constitution] Introducing the effects and methods of the ketogenic diet!
There are so many different diet methods out there, and many people are wondering which diet is best for their body!
Diets that approach both dietary restrictions and muscle training, and diets such as mini fasting, are highly effective for some people, but there are also those who say that they are only effective at that time and that they do not last. .
That's why we're talking about a diet called the ketogenic diet.
Fortunately, this diet
Diet method to eat and lose weight That's it.
If you can improve your constitution to be easy to lose weight without holding back on eating, there is no more attractive diet than this!
Therefore, in this article, we will introduce the effects and methods of the ketogenic diet, a diet that improves your constitution by eating and losing weight.
What is a ketogenic diet?
What exactly is a ketogenic diet anyway?
The ketogenic diet is also known as the ketogenic diet.
Normally, the body converts the glucose ingested through food into a source of energy.
However, when glucose, which is the energy source, is insufficient, fat accumulated in the body becomes the energy source instead of glucose.
When fat becomes an energy source, ketone bodies are produced.
A ketogenic diet is a diet designed to increase ketone bodies.
Effects of the ketogenic diet
So why is the ketogenic diet aimed at increasing ketone bodies?
When too many ketone bodies are produced in the body, a state called ketosis occurs.
This state of ketosis has a positive effect on diet.
When your body is in ketosis, your blood sugar stabilises and you feel less hungry.
As a result, you won't feel as hungry, and you can eat less without overdoing it, and you can prevent overeating.
On the ketogenic diet, the energy source is fat instead of glucose, so fat is rapidly metabolised.
In the normal metabolism that uses glucose as an energy source, excess glucose that could not be metabolised will become fat when accumulated in the body.
However, the ketogenic diet, which converts the energy source from glucose to fat, prevents fat accumulation and promotes fat burning, resulting in a high diet effect.
The metabolism of fat means that fat is burning, that is, the body is becoming leaner.
Thus, the ketogenic diet has
Effect of converting energy source from glucose to fat
fat burning effect
Hunger suppressing effect
You can expect these diet effects.
How to do the ketogenic diet,
Now let's take a look at the ketogenic diet.
There are rules to follow when following the ketogenic diet.
Ketogenic Diet Rule #1: Save Carbs
First of all, the first essential rule is to thoroughly save carbohydrates.
The ketogenic diet is actually the ultimate low carb diet.
Amount of sugar per day
60g or less
should be reduced to
Considering polished rice, one bowl of rice will have 60g of sugar.
In order to reduce the sugar content to 60g or less, you basically have to avoid eating staple foods such as polished rice, bread, and noodles, and avoid sweets and other sugary foods.
Ketogenic Diet Rule #2: Eat Protein
Take a certain amount of protein.
How much protein do you need on a ketogenic diet
1.2-1.6 g/kg body weight per day
It has been with.
For example, a person weighing 50kg should consume 50 x 1.2-1.6g = 60-80g of protein.
Depending on the part of meat and fish, 100g contains about 20g of protein.
Therefore, if you want to get 60g of protein from meat or fish, eat 300g, and if you want to get 80g of protein, eat 400g of meat or fish.
Protein should be taken not only from meat and fish, but also from eggs and soy products.
It's a diet that you can continue without unreasonableness because you can get plenty of protein.
Ketogenic Diet Rule #3: Get Fiber
You should also eat plenty of fiber.
There are two types of dietary fiber: soluble and insoluble, but the total amount of the two combined is 20g or more per day.
For leafy vegetables, eating 400g of salad provides about 20g of dietary fiber.
Keep in mind that 400g of leafy green salad is about the size of two hands full.
It may be difficult to eat it all at once, but it's a good idea to divide it into three portions, breakfast, lunch and dinner.
First of all, eating from vegetables will also suppress the sudden rise of blood sugar.
It is better to eat stir-fried mushrooms with leafy green salad.
Ketogenic Diet Rule #4: Take MTC Oil
MTC oil is an edible oil extracted from seeds such as coconut.
This MTC oil is said to be a medium-chain fatty acid oil.
MTC oil is an essential part of a ketogenic diet, as it has been shown that consuming 20g of medium-chain fatty acids per day has an effect on fat metabolism.
Take two tablespoons of MTC oil daily.
To make your ketogenic diet more effective, try using MTC oil for cooking instead of your regular oil.
Ketogenic Diet Rule #5: Duration
The ketogenic diet should be continued for 2-3 months.
By continuing to do it, you will change to a constitution that turns fat into energy instead of glucose.
After that, you can gradually increase the amount of carbohydrates, or you can continue the ketogenic diet.
Summary
The ketogenic diet is an effective diet that converts fat into energy instead of glucose.
Let's improve your constitution and get a skinny constitution!
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