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Essential short article "Keto diet" is super effective for weight loss? Physicians find amazing truth after experimenting in person
Is the "ketogenic diet" effective for weight loss? Physicians find amazing truth after experimenting in person.

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Regardless of domestic and foreign, the Ultra Fast Keto Pills diet has recently been the focus of the lamp, and many people use this diet to lose weight. Dr. Scott tested the ketogenic diet in person and found that after a period of time, he had really lost weight, but other health indexes had also changed.

In fact, as early as four years ago, Scottrade had personally experimented with a ketogenic diet and learned that it was "not" a proper diet for me.

In this article, I will share my experience with a ketogenic diet as objectively as possible. This is just experience sharing. It is not a "push" or "anti" ketogenic diet. The diet that suits me may not be suitable for everyone, and vice versa.

My story hopes to make friends who are interested or performing ketogenic know more about their bodies. (Further reading: Ketogenic, sugar-reducing, bullet-proof coffee? Are these methods effective for weight loss?)

Question 1: Why should I try ketogenic?
In 2013, I contacted the American physician Peter Attia's blog, Eating Academy, and began to have a rough understanding of low-carb diets. As more literature was read, my curiosity grew stronger.

After trying a low-carb diet, I decided to try the most extreme ketogenic diet and see how effective this diet, which claims to have various health benefits. I was not particularly dissatisfied with my health or weight at the time. This experiment was purely a product of curiosity. (Further reading: 8 FAQs on the ketogenic diet)

Q2: What are the benefits and risks of ketogenic?
The ketogenic diet was first used in the treatment of epilepsy. Doctors found that removing carbohydrates from the diet could prevent children with epilepsy from even having to take medication. As research progresses, the potential of ketogenic diets in obesity, cancer, diabetes, and cardiovascular disease has begun to be explored. (Further reading: Taiwan ’s crazy "ketogenic diet" can reduce weight and starve cancer cells?)

The use of ketogenic diets in cancer, neurodegenerative diseases, and polycystic ovary is also being studied. However, the progress of science is exciting, but before the decisive evidence emerges, we should not be stunned by optimism. We must carefully evaluate the risks of ketogenic diets.

Possible adverse effects of a ketogenic diet include fatigue, high blood fat, constipation, bad breath, dehydration, gastrointestinal upset, hypoglycemia, and hepatitis. Although rare, case reports indicate that a ketogenic diet may still cause ketoacidosis.

In children with epilepsy, infections, stunted growth, pancreatitis, bone loss, and kidney stones have been reported. Side effects in a small number of children are severe enough to be fatal.

Q3: What did I do beforehand?
First, familiarize yourself with the knowledge of the ketogenic diet, read a lot of books and literature, and learn how to prepare ketogenic meals that are not bad. Then I performed detailed measurements on the body, including weight, waist, arm circumference, and leg circumference. Blood tests included blood cells, electrolytes, blood fat, ketone bodies, liver and kidney index, blood glucose, and uric acid.

In retrospect, I hope that at that time, there were measurements of dietary records before ketogenic, body composition (such as in body), maximum muscle strength (squat, supine, hard lift), and maximum oxygen uptake (cardiorespiratory endurance). Unfortunately, I didn't realize the importance of these data at the time.

I recommend that all friends planning a ketogenic diet, like me, record changes in their bodies in order to understand how the diet affects the body.

Q4: How do I perform a ketogenic diet?
The ketogenic diet principle I give is:

Daily calorie intake is 2800-3000 kcal.

Carbohydrates are less than 50 grams per day.

Protein calories account for 25% of total calories.

In other words, the calories obtained from fat every day are about 2,000 calories, which is not a small number! It takes some ingenuity to eat so much fat.

Because almost no food can meet the needs of the ketogenic diet, I have the consciousness of taking care of myself with three meals. First, I went to the hypermarket to buy ingredients, high-fat pork, beef, cheese, olive oil, eggs, cream, avocado, nuts, bacon, etc., which are my main sources of fat. To keep carbohydrates down, rice, bread, noodles, whole grains, fruits, sweets, and sugar are not touched at all.

In addition, I eat as many vegetables as possible, and the Chinese food is a ketogenic salad prepared by myself. The following is an example of my meal.

Lunch: Grilled Chicken Salad

I plan to implement a ketogenic diet for eight weeks. Before I started, I explained this diet experiment with my family and friends, so they can fully understand my strangeness, which is very important for maintaining the diet!

During the 56 days, my compliance was very good. I have never touched a grain of rice or a piece of fruit. The exercise habits are the same as weight training for 3 days a week. "It's not very regular.

Q5: How does ketogenic affect me?
Weight and appearance: In eight weeks, my weight has dropped from 80.3 kg to 78.3 kg, my waistline has shrunk by 5 cm, and my leg and arm circumference have dropped by about 1-2 cm. Not much to say, the most accurate picture.

At the beginning of 2014, I probably started regular weight training for a year, and the training method was disorderly. Now it looks really ashamed.

Photographed in November 2017, weight 90 kg, body fat about 17%

Appetite: I did not regularly measure my caloric intake before attempting a ketogenic diet. I probably knew it was around 2800 kcal, but I was not sure.

After starting ketogenic, I had a hard time eating every meal because I was so full. Half of the lunch will feel very high, but in order not to affect the results of the experiment, you still have to eat the food desperately to achieve the daily calorie goal. Every time I get close to mealtime, I always hope that time passes slowly because my stomach is really not hungry.

The ketogenic diet has an appetite-suppressing effect. This is well documented in the literature and in me.

Physical fitness: Unfortunately, there was no objective physical fitness measurement at the time. From a subjective perspective, I guess the muscle strength was about 8-9% off. I could have done 8 weights, and I could do 6-7 after ketogenic. There is no change in aerobic capacity, but this is only my guess.

Blood Index: Overall, my blood index is deteriorating.

First of all, my blood ketone increased from 0.3 to 1.0mmol / L, which means that the diet of these eight weeks really made me “ketogenic” successful.

But all kinds of data show that ketogenic is not a good idea for me. The most worrying thing is blood fat: HDL decreased, LDL increased, and triglyceride increased. These are not good. Variety.

Some experts on low-carbohydrate diets believe that it is not important that low-density cholesterol rises. The quantity of Apo-B lipoproteins carrying these cholesterols is the best indicator for predicting cardiovascular disease. The higher the Apo-B, the greater the cardiovascular risk.

But Rui Fan, my Apo-B rose from the 25th percentile to the 50th percentile of the total population. Although it is not high, it is not a good thing?

Mental mood: Some ketogenic dieters will feel fatigued, dizziness, mood swings and other symptoms in the first week or two. After the transition period, they can still feel the positive help of ketogenic to the nervous system, such as concentration and productivity. Rise and so on.

Fortunately (or unfortunately?) None of the above happened, and my mood and mental condition did not change significantly before and after ketogenic.

Social: Few people think of the relationship between diet and social interaction. The most common problems I encounter are:

Almost all foods are carbohydrate-based, and friends do n’t go for meals, neither do they.

Colleagues and chiefs have to refuse food and drinks, and they must refuse. Once or twice is okay. Even after a long time, I will be embarrassed.

Before implementing a diet plan, it is very important to communicate in advance. You must let relatives and friends understand what I am doing and why this is important. Otherwise, these weird eating habits will really have no friends for a long time.

Other: Common side effects such as mood swings, hair loss, gastrointestinal upset, and fortunately I have not experienced it. (Further reading: Top 10 reminders for a ketogenic diet).

Q6: What have I learned from my ketogenic diet experience?
I learned the most precious lesson: the conclusions of medical research may not be 100% applicable to everyone, and what is suitable for others may not be suitable for me, and vice versa.

The ketogenic diet will cause weight loss, muscle decline, and cholesterol increase to be expected, but I did not expect that the overall blood fat has significantly deteriorated, and even the uric acid and inflammation index has increased, which makes it difficult for me to replace my health. The keto diet makes excuses.

Ketogenic benefits: weight loss.

Disadvantages of ketogenic: soaring blood fat, muscle weakness, social problems, excessive dietary restrictions, and long-term side effects are unknown.

After considering various advantages and disadvantages, the decision to stop the ketogenic diet is not difficult:

Q7: What did I do after the ketogenic experiment ended?
After the ketogenic experiment, I still avoided refined carbohydrates as much as possible, but brown rice, beans, sweet potatoes, and fruits returned to my bento box. Overall, fat and protein intakes are still high, but never to the extent of ketogenic. Not surprisingly, my weight quickly returned to 80 kg before ketogenic.

The good news is that blood draws about six months later show that blood fat has completely recovered, and the ketogenic diet has left no long-term sequelae.

Conclusion
It must be emphasized that this is just my personal ketogenic diet experiment, and the conclusions cannot be applied to everyone. This article is by no means a "ketogenic diet" article, but just to share my experience and tell everyone how I found out that this diet is not suitable for me. (Further reading: 4 reasons why your ketogenic diet doesn't work at all)

The problem of blood fat made me have to stop ketogenic, but there are also many studies that show that a high-fat ketogenic diet can improve blood fat. Perhaps I reduced saturated fat intake during ketogenesis, and the results will be completely different and inconclusive.

Those who are on a ketogenic diet should have a complete body record to know if they are fit or not. Without these preparations, I would probably be complacent because of weight loss, but I don't know my health is being harmed.

(This article is reproduced from the "One-Minute Fitness Classroom" and only reflects the opinions of expert authors, and does not represent our position.

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