If you need to lose weight fast for a competition or if seeing your scale weight drop fast when you’re trying to lose fat keeps you motivated.
Simply put it’s a low carbohydrate, high-fat diet. The goal of the ketogenic diet is to get the body into ketosis whereby the body uses fat rather than carbs as the primary fuel.
This is not meant to be dietary advice. Please consult a dietician or physician before starting a new diet.
≤50 grams of carbohydrates a day.
Carbohydrate Examples
🍌Fruit
🍝Pasta
🥔Starchy Vegetables
🧂Sugar
🍜Noodles
🍚Rice
Also includes bread, cereal, sodas, candy, and any foods that have a high amount of sugar.
生酮飲食原理
When you begin a Ketogenic diet changes start to happen in your body in the following ways:
💦Hydrated -> Dehydrated
🍬Full Glycogen (Carbohydrate) Stores -> Depleted Glycogen (Carbohydrate) Stores
You lose what is called wet weight. This happens because of carbohydrate restriction (≤50g per day) and if your body reaches a state of negative energy, i.e. a calorie deficit. When your body is in a calorie deficit you burn fat and ketones are released.
Ketones expel water from your body which will dehydrate you.
You can expect to lose 1-5kgs of wet weight during the first weeks of a Ketogenic diet.
體重下降 VS 減脂？
A Ketogenic diet can induce a rapid drop in weight due to the loss of wet weight. However, if you want to lose fat you must consistently maintain a net negative energy balance. This means eating less energy than your body requires. One of the benefits of a Ketogenic diet is that it’s generally good at reducing hunger.
A Ketogenic diet isn’t for everyone, especially if you love rice. However, it can be a useful short-term tool if you need to drop weight fast.
