What is the principle of high-fat and low-carbon

A high-fat and low-carbon diet achieves weight loss by limiting carbohydrate intake and increasing the proportion of fat energy supply. Its principles mainly include fat metabolism energy supply, insulin level regulation, appetite suppression, gut microbiota regulation, and increased metabolic flexibility.

1. Fat metabolism energy supply:

When the daily carbohydrate intake is less than 50 grams, the liver breaks down fat into ketone bodies to replace glucose for energy supply. Ketones can penetrate the blood-brain barrier to provide energy to the brain, while promoting the breakdown of white adipose tissue, leading the body into a state of sustained fat burning. The ketogenic adaptation period usually lasts for 2-4 weeks, during which temporary discomfort such as fatigue and dizziness may occur.

2. Insulin level regulation:

Low carbon water intake can significantly reduce postprandial insulin peak and decrease fat synthase activity. Low insulin state promotes lipase activation and accelerates the hydrolysis of triglycerides into free fatty acids. Clinical observations have shown that after 8 weeks of implementing a high-fat, low-carbon diet, fasting insulin levels decrease by an average of 27%, which is particularly crucial for improving insulin resistance.

3. Appetite suppression:

High fat foods slow down gastric emptying and stimulate the secretion of cholecystokinin to produce a sense of fullness. Ketones themselves can directly act on the hypothalamic appetite regulation center, reducing the secretion of ghrelin. Research data shows that individuals on a ketogenic diet spontaneously reduce their daily intake by 300-500 calories, which is directly related to reduced blood sugar fluctuations.

4. Regulation of gut microbiota:

Low carbon water environment inhibits the proliferation of sugar fermenting bacteria such as Prevotella and promotes the colonization of beneficial bacteria such as Akkermansia. The short chain fatty acids produced by microbial metabolism can increase mitochondrial biosynthesis and enhance fat oxidation efficiency. Fecal microbiota testing showed that after 6 weeks of ketogenic diet, the number of butyrate producing bacteria increased by 2-3 times.

5. Improved metabolic flexibility:

Periodic carbohydrates limit the ability of trained cells to switch between glucose and lipid energy supply, resulting in a 30% -40% increase in mitochondrial density. This metabolic adaptation enhances fat utilization during exercise, reducing the resting respiratory quotient from 0.85 to 0.72, meaning that the proportion of fat supply has increased from 50% to 85%.

To implement a high-fat and low-carbon diet, it is necessary to ensure a daily intake of 20-50 grams of clean carbohydrates, choose high-quality fat sources such as avocados, deep-sea fish, olive oil, and combine them with low-carbon vegetables such as kale and broccoli. In the initial stage, it is recommended to monitor blood ketone levels and maintain them within the ideal range of 0.5-3mmol/L to avoid long-term intake of extremely low carbon water leading to thyroid dysfunction. One or two carbon water supplement days can be arranged every week to maintain metabolic flexibility, and special groups such as pregnant women and diabetes patients need to be guided by doctors.