What is a ketogenic diet? Can you prolong your life by insisting on not eating staple foods? Teach you scientific methods

In the past one or two years, one diet has become popular on the Internet and is especially popular among people who lose weight. That is the "Ketogenic Diet".

How popular is it? Many celebrities and Internet celebrities claim that relying on it to lose a lot of weight in a month can not only lose weight, but also reduce blood lipids and control diabetes.

Are you thinking,"This is amazing"?

Wait, before you try it, let's take a look at what a ketogenic diet actually works.

1. Ketogenic diet, which simulates the hunger state of the human body. Ketogenic diet is a relatively extreme high-fat, low-carbohydrate diet pattern. It is a diet that allows the human body to produce a large number of ketone bodies. method.

The source of energy supply to the body is blood sugar. In normal diet, the body converts the carbohydrates it ingested into blood sugar. On an empty stomach, the glycogen stored in the liver maintains the balance of the body's blood sugar. When people are hungry for a long time, the glycogen in the liver will be exhausted. If there is no external sugar supplement, the body will force other ingredients to "burn" to maintain daily calories, such as glycerol, an important component of fat.

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When a person adopts a ketogenic diet, due to low carbohydrate intake and few blood sugar sources, the body is forced to enter a "simulated hunger" state. At this time, the body's fat will be decomposed in large quantities to provide the body's daily needs. A large number of ketone bodies are produced during this process, which is the principle of a ketogenic diet.

2. Unfortunately, not eating staple foods reduces life expectancy. A study in The Lancet Public Health that tracked 430,000 people for 25 years showed that a low-carbohydrate diet can shorten life expectancy by up to 4 years.

Studies have found a U-shaped relationship between carbohydrate intake and life expectancy (see below).

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: From the age of 50, people whose carbohydrates account for 50% to 55% of their total energy intake can live for an average of 33 years; People whose carbohydrate intake is less than 30% will have a life expectancy shortened by 4 years; People whose carbohydrate intake is between 30% and 40% will have a life expectancy shortened by 2 to 3 years; People whose carbohydrate intake exceeds 65% will have a life expectancy shortened by 1 year.

The researchers speculate that in general, lower grain intake will increase the intake of animal protein and fat, increase inflammation in the body and promote aging, which may be a reason for the increased risk of death. This study shows that a low-carbohydrate diet can be extremely harmful to long-term health.

3. Clinical ketogenic diet ≠ ketogenic diet for weight loss Since the 1920s, ketogenic diet has been used clinically as a means to treat epilepsy, but clinical ketogenic diet ≠ ketogenic diet in weight loss.

Clinical ketogenic diet requirements are very strict and need to be implemented under the joint supervision of doctors and nutritionists. In daily life, it is difficult for ordinary people to achieve such strict dietary control. Many people think they are practicing a "ketogenic diet", but in fact they are not. Coupled with individual differences, our bodies do not like this "hungry" state even if there is no discomfort.

people think that ketogenic diet can reduce blood lipids and treat diabetes, but after multiple studies, there is not enough evidence to support this. A randomized trial of ketogenic diet in diabetic patients showed that there is no significant difference in blood sugar control between ketogenic diet and non-ketogenic diet. In terms of blood lipids, studies have shown that ketogenic diet cannot significantly improve low-density lipoprotein cholesterol and lipoprotein levels, and may even increase levels.

Not only that, patients may also face other health risks due to a ketogenic diet.

4. There is a lot of harm. Do you dare to try?

Reports from ketogenic diet to treat epilepsy in children show that the most obvious side effects of ketogenic diet include fatigue, gastrointestinal dysfunction, and arrhythmia caused by dietary selenium deficiency. Other discomforts include constipation, diarrhea, headache, dysplasia, kidney stones, fractures, pancreatitis, etc.

In addition, the ketogenic diet rejects all carbohydrates, including non-refined carbohydrates such as beans, fruits, and whole grains. A large number of studies have proved that these non-refined carbohydrates can reduce the risk of coronary heart disease, cardiovascular disease, cancer and other diseases, and moderate intake has more benefits. New research inalso shows that although high levels of ketone bodies help the intestine maintain a large number of adult stem cells, these stem cells may be related to intestinal tumors or other tumors, and the specific mechanism has not yet been clarified.

5. No matter how much carbon and water is allowed, only moderate is the best!

A large number of experiments have proved that too much or too little carbohydrate intake is bad for health.

The Lancet pointed out that China ranks first among the world's top 20 countries in terms of cardiovascular disease mortality and cancer mortality due to its diet structure. The reasons are high-salt diet, low whole grain intake, and low fruit intake.balanced diet is the best choice for health. The proportion of carbohydrates is controlled at about 50%. In terms of choice, eat more non-refined carbohydrates such as beans and whole grains, and eat more fresh fruits and vegetables; Eat meat appropriately and replace some animal meat with vegetable fats and vegetable proteins, which will be healthier; At the same time, maintain a low-salt diet and eat less foods with high fat and trans fatty acids.

Control your mouth and open your legs are the real way to lose weight. The extreme method of ketogenic diet is by no means a long-term solution.

References: [1] What kind of magical technology is a ketogenic diet? Can you really lose weight by eating fried chicken and barbecue? Fruit Shell. 2018 -09-06 [2]JAMA Subissue: Internet celebrity recipe filters shattered? Ketogenic diet lacks scientific support for weight loss and blood sugar lowering. New perspectives on medicine. 2019 -08-30 [3] Lancet: Low-carbon water diet can shorten life expectancy by 4 years! After 25 years of tracking, do you still dare not eat staple foods? Hele.com GoDutch.2020 -12-12 Reprinting without the author's permission is prohibited