The method of reducing fat with high-fat and low-carbon water is commonly referred to as a ketogenic diet. The ketogenic diet significantly reduces carbohydrate intake, increases fat percentage, and forces the body into a ketotic state to burn fat for energy. It mainly has the effects of rapid weight loss, improving insulin sensitivity, and controlling appetite. The ketogenic diet requires a daily carbohydrate intake of less than 50 grams and a fat content of over 70%. Under this dietary pattern, the liver converts fat into ketone bodies as an alternative energy source, while inhibiting insulin secretion and reducing fat accumulation. Common foods include high-fat ingredients such as avocados, nuts, olive oil, salmon, and strict restrictions on high carbohydrate foods such as rice and bread. In the initial stage, symptoms such as dizziness and fatigue may occur due to ketogenic flu, usually adapting after 1-2 weeks.
Some populations adopt an improved low-carbon water diet, such as the Atkins diet or Mediterranean ketogenic diet, with a relaxed carbohydrate intake of around 100 grams, which is more suitable for long-term implementation. Under special circumstances, such as type 1 diabetes patients, pregnant women or those with abnormal liver and kidney functions should avoid ketogenic diet, which may induce ketoacidosis and other risks. During the execution period, it is necessary to monitor blood ketone levels and pay attention to supplementing electrolytes.
Adopting a high-fat, low-carbon diet should be accompanied by high-quality protein and dietary fiber intake to avoid nutritional imbalance. It is recommended to undergo regular checks on blood lipids and liver and kidney function under the guidance of a doctor or nutritionist. During weight loss, resistance training can be combined to protect muscles and avoid excessive reliance on a single dietary pattern. Long term healthy weight loss still requires a balanced diet and regular exercise.
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