Ketogenic diet was initially used in the treatment research of refractory epilepsy in children, but in recent years, it has become an increasingly popular dietary weight loss method, especially among young people. Young people believe that its weight loss effect is fast and obvious, but with the popularity of the ketogenic diet, there is increasing controversy about it. The key points of controversy are whether it has a negative impact on human health and whether it is suitable for people with all constitutions. Before engaging in a ketogenic diet, we need to have a thorough understanding and knowledge of it. It can have many side effects on the human body, and based on existing evidence, the risks outweigh the benefits, so careful selection is necessary. The structural characteristic is that the proportion of carbohydrates is extremely low and the proportion of fat is high. The most obvious feature of a ketogenic diet is that the proportion of carbohydrate diets in the dietary structure is extremely low. The traditional ketogenic diet consists of three major macronutrients: high fat (accounting for 70% -80% of total calories), moderate protein, and extremely low carbohydrates (daily carbohydrate intake should be less than 50 grams or sometimes less than 20 grams). Protein intake promotes the conversion of amino acids into glucose, thereby preventing the formation of ketone bodies. Therefore, a ketogenic diet also limits protein intake. When the carbohydrates in our diet reach the above amount, the glucose in the blood will be quickly used up, and then the stored energy will begin to be utilized - glycogen in the liver provides energy for the whole body. Two to three days later, glycogen will also be depleted, and insulin secretion will significantly decrease. At this point, the body will transition from a state of primarily using glucose for energy to a mode of primarily using fatty acids for energy. The intermediate products of fatty acid metabolism are ketone bodies, which can enter the central nervous system through the blood-brain barrier to provide energy to the brain - this is the principle of ketogenic diet. Under this principle, what are the effective weight loss effects of a ketogenic diet? Firstly, glycogen depletion leads to water loss in the body (1 gram of glycogen stores 3 grams of water), resulting in lower insulin levels after ketone body formation, which accelerates sodium excretion and diuresis, leading to rapid weight loss in the early stages. Secondly, a decrease in carbohydrate intake can reduce insulin secretion and also decrease the secretion of hunger hormones that promote appetite, thereby reducing active eating and preventing the storage of excess calories as fat. Thirdly, the intake of fat can increase satiety and reduce eating. What adverse effects will a ketogenic diet have if the risk outweighs the benefit? Short term clinical trials and some individual cases of ketogenic diet have shown good weight loss effects, as well as good regulatory effects on metabolic indicators such as blood glucose, insulin sensitivity, and blood lipids. However, the long-term effects are not better than other dietary patterns, and there may be many risks involved. 1. Restricting the intake of various nutrients can lead to nutritional deficiencies. Extreme restrictions on carbohydrates can affect the quality of the diet and usually reduce the intake of fruits, vegetables, whole grains, and legumes, resulting in a lack of vitamins, minerals, dietary fiber, and phytochemicals in these foods. Without multiple vitamin supplements, nutritional deficiencies may occur, and low dietary fiber content is not conducive to intestinal health, making constipation more likely. 2. Many discomfort symptoms may occur and even increase the risk of cardiovascular and cerebrovascular diseases. Ketogenic diet changes the body's energy supply mode, and the body may experience a series of uncomfortable feelings, such as headache, fatigue, nausea, dizziness, gastrointestinal discomfort, fatigue, abnormal heartbeat, etc. Most of these situations are caused by low blood sugar, and the body needs to adapt to this low sugar state. Research shows that long-term use of a ketogenic diet pattern may increase the risk of developing cardiovascular and cerebrovascular diseases such as angina and stroke. 3. Difficulty in adhering to and lacking sufficient research support. For most people, the ketogenic diet differs greatly from our daily diet and is difficult to sustain in the long term. Currently, there is a lack of long-term and large-scale research. Nine groups of people are not suitable for adopting a ketogenic diet. Due to the special dietary structure of a ketogenic diet, it is not recommended to try a ketogenic diet if you belong to the following groups: 1. People with abnormal lipid metabolism, 2. People with decreased liver and kidney function, 3. Elderly people, 4. Gout and hyperuricemia, 5. People with gallstones and cholecystitis, 6. People with urinary system stones, 7. Patients with osteoporosis, 8. Patients with depression and mental illness, 9. Pregnant women and nursing mothers who want to lose weight but do not want to go on a diet? Teach you how to use the "food exchange method". Snacks can satisfy your "appetite", but if consumed too much, it can have a significant impact on your body, especially for weight loss enthusiasts who can eat less. It's better to try replacing unhealthy foods with equally delicious but healthier ones. Below are a few food exchange methods that may sacrifice some taste, but have more benefits for your body. 1. White bread is replaced with whole wheat bread. White bread is made from refined flour, which loses some nutrients during the processing, including dietary fiber, B vitamins, magnesium, and iron. Whole wheat bread uses whole wheat flour, which retains the outer layer of bran during processing and contains rich nutrients such as dietary fiber, B vitamins, magnesium, and iron. Therefore, whole wheat bread contains more nutrients and dietary fiber than white bread, which can increase satiety, help control weight, and prevent constipation caused by reduced food intake for weight loss. Attention: Due to the fact that many whole wheat breads on the market are not made with real whole wheat flour or only contain a small amount of whole wheat flour, it is important to refer to the food ingredient list when choosing whole wheat bread. The first item on the ingredient list is whole wheat flour, which is the true whole wheat bread. 2. Replace crispy snacks with nut crispy snacks such as cookies and potato chips, which usually contain a lot of sugar, butter, or hydrogenated oil. Snacks like potato chips also need to be fried at high temperatures. These snacks are not only high in energy, but also contain saturated fat or trans fat. Long term excessive consumption of trans fats will increase the risk of cardiovascular disease, and may also increase the risk of chronic diseases such as diabetes and obesity. Therefore, nuts such as cashews, walnuts, or almonds can be chosen. Nuts are rich in oil, with monounsaturated fatty acids being the majority. They have been proven to have protective effects on the heart and improve insulin sensitivity. Nuts are also rich in protein, vitamin E, dietary fiber, and minerals, which are beneficial for the body's digestion and metabolism, improving blood lipids, and antioxidation. Attention: Although nuts are rich in nutrients, due to their high energy content, it is recommended to consume 10 grams per day. For weight loss individuals, excessive consumption is even less recommended. 3. When replacing ice cream with sugar free yogurt and pairing it with fruit ice cream, the main ingredients include drinking water, milk, formula, cream, and edible sugar. Due to the presence of cream and sugar, the content of energy and fat is high, and cream also contains trans fatty acids. You can choose to use sugar free yogurt instead of ice cream, which not only has lower energy than ice cream, but also provides rich nutrients such as protein and calcium. Adding some fruits on top of sugar free yogurt can not only bring a sweet taste, but also bring substances such as vitamin C, minerals, dietary fiber, etc., which are crucial for intestinal health and blood sugar control. Caution: When consuming yogurt and fruits together, be careful not to eat too much at once, as both yogurt and fruits are rich in vitamin C. Overconsumption may lead to diarrhea. 4. The sugary drinks replaced by plain water, bubble water and tea are rich in added sugar, which can easily lead to obesity, obesity related metabolic syndrome and diabetes. It is recommended that people choose plain water instead of sugary drinks. If you are not used to drinking plain water, you can also choose tea. For people who are accustomed to drinking carbonated drinks such as cola, if they still want to pursue oral stimulation, they can also drink carbonated water in moderation, but it is not recommended to drink it frequently. Attention: Many people tend to choose beverages containing sweeteners, which not only satisfy their craving for sweetness, but also avoid excessive energy intake. However, there is currently no high-quality evidence to prove that artificial sweeteners help with weight loss or control, and the safety of some artificial sweeteners is also controversial. Therefore, it is not recommended to consume them in large quantities for a long time. (New Society)