Many friends asked me, what is the difference between low carbon and ketone ? How can I have low carbon and ketone for a while? I have been fainted.
For many new friends, the first time you hear about the concept of a low-carb diet and a ketogenic diet, you will be confused.
I have written some low-carbon and ketogenic diets before, although not comprehensive, but the basic principles can be understood.
Related reading: What is low carbon? What is a low-carb diet? What is low carbon weight loss?
What is a ketogenic diet? What does the ketogenic diet eat?
In fact, it is simple to understand that the low-carb diet is a relatively large range. Ketone is a type of low-carbon, which is more strict with low-carbon and high-fat. This is my current diet.
Today’s article, by the way, briefly introduces what is a low-carb diet and what is a ketogenic diet.
Then, let us explain, what is the difference between low carbon and ketone?
What is a low carbon and ketogenic diet?
The food we eat contains three major nutrients, carbohydrates, protein, and fat.
Most of us Chinese eat this way:
Morning: steamed buns, fried dough, rice noodles, rice noodles, minced meat, spicy soup, pancakes
at noon: rice, stir-fry, pasta, etc. Evening: rice stir-fry, porridge , pickles, barbecue, hot pot, etc.
If you eat this, it is a typical high-carbon water diet , which means that the staple food such as rice noodles eat too much.
Most people, not only high-carbon diets, have high fat intake, and some have high protein intake.
Because carbohydrates affect blood sugar, stimulate insulin, and excessive intake for a long time, may lead to insulin resistance, which is the main cause of diabetes, various chronic diseases.
Reducing the intake of carbohydrates can improve chronic diseases and reduce weight . Therefore, a low-carbon water diet has emerged.
As the name implies, a low-carb diet is to reduce the intake of carbohydrates . Before you gave a picture, the main sources of carbohydrates are these:
Current dietary guidelines recommend more than 50% of energy from carbohydrates, this diet, it is not conducive to weight loss and control of chronic diseases of.
Low-carb diets, it is recommended to reduce the intake of carbohydrates to a relatively healthy level, which is generally done by people:
Do not eat refined carbon water (rice sugar) , because they digest fast, fast sugar , not conducive to improving insulin resistance, replaced by coarse grains and the like, the sugar is slower.
Some people choose to eat less carbon water . For example, three meals a day in the past, now only eat a meal of rice, or a small bowl of rice, try not to eat too much, do not cause too high blood sugar, become fat.
When you have a low-carb diet, carbohydrate intake is generally less than 20% of the total intake. The intake of fat and protein varies from person to person and can be adjusted according to your own situation.
Many traditional fitness enthusiasts are low-carb , low-fat, high-protein diets , they are more afraid of fat, and the demand for protein is large.
The ketogenic diet has a lower intake of carbon water, which is below 10%, generally around 5%. It is a very low-carbohydrate diet, and the fat intake is high, generally around 70%.
However, this does not mean that ketonics must eat a lot of fat . For many Chinese, your fat is already high. After you cut off the carbon water, add some healthy fat, such as avocado, salmon, Drink bulletproof coffee , mix with olive oil and salad.
Because the fat density of fat is very high, a little bit of heat is added.
Therefore, the difference between the two is mainly the intake of fat and carbohydrates . The ketogenic diet has higher fat intake and lower carbon water intake. However, low carbon and ketone have something in common:
1, refuse to process food, refuse high-carbon water food such as refined rice noodles
2, protein intake is moderate, unless you are a professional fitness enthusiast
Next, we say the difference between low carbon and ketogenic:
The difference between a low carbon and ketogenic diet
Because of the different intakes of carbon water and fat, there are two main differences between low-carbon and ketogenic diets.
→The difference between the energy supply modes
Low-carb diets, in most cases, are still sugar-supply , although sugar-sweating sugars such as coarse grains are slow, but they also have a certain sugar content.
The ketogenic diet, because of its low intake of carbon water, will always be in a state of fat supply . The main source of sugar in the body is gluconeogenesis, and protein and fat are converted into sugar. Related reading → Do not eat staple food, will become stupid? | Eating too much may be stupid
→ The status of the two is different
Let us first talk about what is ketosis, which is a popular new word in recent years.
Small science: When the body is depleted of glycogen, it begins to use metabolic fat to produce a state in which the ketone body is energized.
Entering the complete ketogenic state requires an adaptation period of about 2 weeks, which varies from person to person.
After entering the ketogenic state, you will feel more focused, better energy, lower hunger, more stable mood and better sleep .
Low-carb diets may not enter the ketogenic state. The average person needs to control the carbon water intake to be around 50g in order to fully enter the ketogenic state.
The ketogenic diet is basically in this ketogenic state 24 hours a day.
→ ketogenic requirements for fat are higher
Ketone needs to increase fat, and the quality of fat is also very strict. It is generally recommended to choose olive oil, coconut oil, lard and other animal oils, avocado oil, and so on.
Will try to avoid vegetable oil (peanut oil, soybean oil, corn oil, sunflower oil and other nut oils, etc.), as well as some unhealthy margarine, trans fat.
Small science: the fat background of the ketogenic diet, these years, more and more research on fat reversal, fat has no problem, slowly has become common sense.
At the same time, there is no problem with saturated fat. The problem is that polyunsaturated fat rich in omega-6 fatty acids can cause inflammation in the body .
Maintaining the ketogenic state, it is possible to consume more coconut oil, and coconut oil (MCT oil) rich in medium-chain fatty acids is more easily metabolized.
People with special needs for this condition may need to maintain ketonics, such as special diseases, such as epilepsy.
→ ketogenic requirements for food are more stringent
For example, fruit , ketone is also a restriction, low-carbon can eat some fruit in moderation, ketogenic can eat some low-sugar fruit, avocado, lemon, raspberry berries.
There are also some special foods, such as beans, milk, and ketones, which are limited , while low-carb diets can be eaten in moderation.
Low carbon and ketogenic, which weight loss effect is good?
First of all, these two are good ways to lose weight, because after low carbon, your appetite will be greatly reduced, and you will naturally eat less.
Also, as the intake of vegetables and meat increases, dietary fiber and protein in these two foods will greatly prolong satiety and reduce hunger.
In addition, studies have found that eating foods with high nutrient density will greatly reduce appetite and reduce the number of binge eating. Related reading → I always want to eat in my mouth, maybe this is the reason…
The benefits of these weight loss, low-carb and ketogenic diets will be there.
However, the ketogenic diet has another added effect . After burning fat, the ketone body produced will also suppress appetite, especially some fats that can be directly burned, such as medium chain fatty acid MCT oil.
However, to compare the weight loss effects of the two, who is good, this is not easy to say.
Because some people eat less after eating ketones, some people will eat too much fat (such gluttons are mainly psychologically related reasons).
Under normal circumstances, the low-carbon effect is good at first, but it will slowly slow down, you can reduce carbon water, slowly increase fat, and transition to ketone.
However, ketene to the end, the weight loss effect is not necessarily good , many people maintain ketogenic, not necessarily to lose weight, just to maintain this state.
If I want to say that the weight loss effect is the best , it should be fasting , but it is very difficult for people with high carbon water.
People who are ketogenic are more likely to eat fast, and a low-carb diet is OK, but it is not as easy as ketogenic.
I think the best effect is the ketogenic diet, which is combined with fasting.
However, the low-carbon effect is also good, more suitable for the first tester, for beginners, it is recommended to start low-carbon, try to avoid eating too much carbon water.
Low carbon and ketogenic, which is healthier?
This is not very good to say, I think the threshold of ketone will be higher , some special diseases, it is recommended to carry out under the guidance of a doctor.
At the same time, ketene will encounter more problems, you need to learn to adjust.
Low-carbon may be more suitable for people who compare Buddhism, do not eat processed foods, do not eat refined rice noodles , and people who do this are already very healthy.
However, you may not be able to enter the ketone state, and you must lose it.
If you only take health indicators, low carbon and ketones will generally lower blood sugar, and triglycerides, as well as inflammation indicators (C-reactive protein).
People who are ketogenic, but also learn to interpret their own lipid index, if the ketones increase the intake of saturated fat, some people may show high levels of LDL in the blood lipid index, I also wrote a lot of specific reasons Article, reference reading → low carbon, blood lipid changes, an article said clearly ….
I think that the ketogenic diet may lower blood sugar, the inflammation index will decrease faster , and the effect of improving Alzheimer’s disease may be better.
Frequent ketones, is there a problem?
Many people have asked me, often switching between low carbon and ketones, and exiting the ketogenic state. Is there any problem?
I know that many people are worried that they will not burn fat when they leave the ketogenic state.
First of all, to figure out a problem, the ketogenic state, burning fat, may be fat intake, or may be body fat.
Therefore, the ketogenic state has little to do with the weight loss effect.
The ketogenic state, the more benefits are higher attention, better energy, better sleep quality, etc., rather than losing weight faster.
For example, I have been in the ketogenic state, and now I am not so thin. For me, it doesn’t matter if you are thin or thin.
For those who enjoy the ketogenic state, regular ketol is not recommended , and it is not recommended to eat carbs, so that it may take a while to enter the complete ketogenic state, usually 1-2 weeks.
For ordinary low-carb dieters, occasionally eat more carbon water, it’s okay, your health level is more important than the ketogenic state.
Ordinary low-carb dieters can pay more attention to their health and do more exercise, especially strength training .
The key thin dragon said
Therefore, which one is better for low carbon and ketamine, I can’t make a conclusion. I think it is suitable for myself. If you exercise a lot, it doesn’t matter if you are in the ketone state. You insist on low carbon.
However, if you are a mental worker, I really recommend trying the ketone status to see if you like it or if you benefit.
For me, ketonics can focus my attention, be emotionally stable, energetic, reduce hunger, and even enjoy hunger.
Eat a little more carbon water, you will want to sleep, dizziness, dizzy carbon is very serious, I enjoy the ketone state.
Of course, not everyone is suitable for ketones. For example, patients with eating disorders are not suitable .
There are also some patients with special diseases, such as type 1 diabetes. There are some risks that need to be carried out under the guidance of a doctor.
For those who are exposed to the low-carbon ketogenic diet for the first time, I suggest starting with low-carbon, slowly transitioning, slowly learning, monitoring, and feeling the changes in the body.