Have you ever heard of the term “ketogenic diet”? This diet method, which restricts carbohydrates and uses lipids as the main energy source, is attracting attention from people who want to lose weight and improve their physical condition in a short period of time.
In this article, we will explain in an easy-to-understand manner everything from the basic structure of the ketogenic diet to specific methods, meal menus, and points to note.
Find tips for successful dieting and achieve the healthy life you desire!
What is the Ketogenic Diet?
The ketogenic diet is a dietary method that aims to reduce weight and improve health by restricting carbohydrates and using lipids as the main energy source.
By limiting carbohydrate intake to 20-50g per day, the body’s energy metabolism switches to “ketone body” production mode.
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What are ketone bodies? How lipids are used as an energy source
Normally, our bodies use carbohydrates (glucose) as an energy source.
However, when carbohydrates are insufficient, ketone bodies, which are produced by breaking down fat, are used as an energy source instead. This process is called "ketosis."
In a state of ketosis, fat is burned efficiently, which is a characteristic of dieting.
In addition, the brain and muscles can use ketone bodies, preventing a lack of energy due to a lack of carbohydrates.
Basic characteristics of the ketogenic diet
The ketogenic diet has the following features:
Limit carbohydrate intake to the absolute minimum by avoiding carbohydrates such as rice, bread, and pasta.- Eat
more fats: Focus your diet on foods high in healthy fats, such as olive oil, avocado, nuts, and oily fish. - It is important to eat the right amount of protein
, as too much protein can be converted into carbohydrates.
Difference from carbohydrate restricted diet
Although ketogenic and low-carb diets are similar, there are some differences.
A carbohydrate-restricted diet allows you to choose a flexible dietary plan that limits carbohydrates without focusing on proteins or lipids.
On the other hand, a ketogenic diet aims to use lipids as the main energy source and strictly controls the PFC balance.
Which diet is right for you will depend on your goals and lifestyle. If you prioritize fast weight loss and fat burning, then a ketogenic diet may be the way to go.
Who is the ketogenic diet suitable for?
The ketogenic diet is especially recommended for people who:
People who want to reduce body fat in a short period of time
The ketogenic diet is a diet method that efficiently burns fat by reducing carbohydrates to almost zero.
Therefore, it is particularly suitable for people who want to reduce body fat in a short period of time. For example, it is effective when you have a special event or goal and want to get slim quickly.
People who want to continue dieting while suppressing hunger
Fats make you feel full easily and stabilize your blood sugar level, so you don't feel hungry as much. They
also help you avoid snacking and unnecessary appetite, so you can prevent overeating and continue your diet without stress.
People who take up exercise
The ketogenic diet works well with strength training and aerobic exercise, and is great for maintaining muscle while burning fat.
It is especially great for people who want to lose body fat but not lose muscle mass.
People who are good at managing their food
Since you need to carefully manage your PFC balance (protein, fat, carbohydrates), this diet is suitable for people who are good at planning and preparing meals.
Specifically, people who can measure the weight of ingredients or use a recording app to manage their weight are more likely to succeed.
People who are sensitive to sugar
The ketogenic diet is suitable for people whose blood sugar levels rise quickly or who tend to feel sleepy or sluggish after consuming carbohydrates.
By limiting carbohydrates, blood sugar levels are stabilized and energy efficiency is improved.
Who the ketogenic diet isn't for
On the other hand, who is not suitable for the ketogenic diet?
People who have difficulty quitting sugar completely
The ketogenic diet requires extreme restrictions on carbohydrates, which can be very stressful for people who like rice, bread, sweets, etc. and find it difficult to completely give up these foods. For
such people, a more gradual carbohydrate restriction may be more suitable.
People who are not good at managing their food
For this reason, it is not suitable for people who find it troublesome to record their daily meals or who cannot plan and prepare ingredients.
People with kidney or liver disease
A high-protein, high-fat diet can put a strain on the kidneys and liver, so
if you have a pre-existing medical condition or are on a doctor's diet, you should always consult a specialist before starting a ketogenic diet.
People who feel anxious about the early symptoms (keto flu)
Immediately after starting the ketogenic diet, you may experience initial symptoms called the "keto flu," such as headaches, fatigue, and irritability, while your body gets used to the lack of carbohydrates.
If you are not prepared to get through this period, it may be better to try a more gradual carbohydrate restriction.
High-intensity athletes who want to maintain muscle mass
A lack of carbohydrates can be a disadvantage in sports that require explosive power, such as sprinting and heavy weight training. For athletes who place importance on performance, a diet that includes a moderate intake of carbohydrates is recommended.