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How to lose weight without starving yourself What is the most difficult thing to lose weight in sports? One is perseverance, exercise and weight loss are not a day or two.
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Many people are on the road of perseverance, not perseverance; the other is hunger, because they can not resist the hunger after controlling the diet, so they eventually failed Give yourself an appetite. It can be seen that the goal of successful weight loss can be achieved only by persevering and eliminating hunger.
How to start keto diet We have talked a lot about the effect of exercise on weight loss. Let me put it down for now. Just talk about how to achieve “neither hungry, but can successfully lose weight”?
In fact, when you think about the habits in daily life, how is obesity caused? Breakfast is a rush to deal with, or even not to eat; lunch is ordered at random; dinner is extremely rich; hungry in the middle of the night, let’s have another supper.
How to lose weight without starving yourself Usually chocolate, cream cakes, pearl milk tea and other snacks are constantly on, especially when we are hungry at night
we will compromise with our body.
Eat something today, eat something tomorrow, and even if you are not hungry at night, you seem to have to eat something. thing. This is the formation of habits.
This is how bad habits are formed, and so are good habits, which is actually a process. Once this process persists for a while, it will slowly become your new habit. That is to say, long-term hunger is not completely spontaneously formed. Through a period of adjustment and habit development, hunger can also be effectively controlled.
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The most basic method is to “eat less and eat more meals.” Why does exercise lose weight and many people feel more hungry? I didn’t exercise, but now I’m starting to exercise. Naturally it consumes a lot. It’s normal for me to feel hungry after exercise, so I must adjust my eating habits. For example, if you eat three meals a day, assuming that the total food intake is 10 units, and now it is adjusted to four meals a day (or more), the total food intake is still 10 units.
Keto Virtual Summit Review What are the benefits? First, you may only be able to eat 70% of the same meal, but you will not be hungry. Second, it is more conducive to calorie consumption. But I didn’t say that you would evenly distribute the original 10 units of food into the four meals.
For example: breakfast is normal, lunch and dinner are full at six or seven, but a healthy snack (a small cup of yogurt, a piece of bread, a banana, etc.) is added between 3 and 5 pm, so that it will not let you Feeling hungry. The new diet plan needs to be considered as a whole, suitable for your body and achieving weight loss goals, and will not be repeated here.
How to keto diet Choose what you eat every day. There should be a more feasible and healthy diet plan to cooperate with your exercise to reduce fat, not only help to lose weight, but also try not to make you feel hungry. Eating the same thing,
eating 100 grams of fat (pork) and eating 100 grams of apples are completely different. The former allows you to eat 800-900 kilocalories at a time, while an apple of 100 grams is only 54 kilocalories, and apples can also increase your satiety. Obviously, the latter is more suitable for consumption during exercise to lose weight. Therefore, choosing healthy foods that increase satiety can help control hunger.
Tips: common healthy foods that increase satiety Soybeans (and beans, rich in dietary fiber), wheat (which makes you feel
fuller than most grains), Greek yogurt (which can help control appetite), potatoes (don’t fry and fry)
oats (rich in water) Dietary fiber), eggs (rich in amino acids, preferably boiled eggs), apples (rich in pectin, increase satiety)
Also pay attention to how the food is cooked.
For example, the most common potato, most of us will think that it is not suitable for eating during weight loss because of the starch.
In fact, you don’t want to make fried chips and chips, and don’t eat them fried in thick oil and red sauce. They are boiled or steamed, and they have a good sense of fullness.
Keto diet vegetables How to lose weight without starving yourself The easiest mistake novices make is to suddenly change their behavior, and the body simply has no way to accept or adapt to this change within a day or a few days.
For example, the Lord who had no meat and no joy every day suddenly let him control all three meals, and the dinner was mainly based on vegetables, and the hunger would come quickly and strongly.
It is estimated that he could not persist for a day or two. So there must be a transition period, change slowly, give yourself a little time to adapt.
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This is actually the process of habit development. Once you get used to it, you will find that it is okay not to eat supper at night, or even think of it.
Basically, if you achieve the above three points, you can better control your hunger sensation within the acceptable range of your body.
But based on my previous exercise weight loss experience and the cases I have seen, hunger is inevitable during exercise weight loss.
It does require our will to play a role in it. This may be what we want The price paid for health and beauty. In addition, controlling hunger during exercise to lose weight is not an isolated event. There must be a systematically considered dietary arrangement in order to really let you lose weight without being hungry.
Is Keto Diet Healthy ? or Ketogenic diet ! What is diet therapy ?In general we believed that the new anti epilepsy is only effective for 30-40% of children with refractory epilepsy (more than 50% reduction in seizures);
While the ketogenic diet is effective for 50-80% of children with refractory epilepsy, 30% Children can reduce seizures by 90%, and 10-20% of patients can fully control seizures
So the efficacy is similar or slightly higher than any new anti epilepsy drug. Usually the age of receiving dietary treatment is 1-10 years old.
But patients of other ages are not excluded from trial. Many patients can reduce the use of anti epilepsy drugs, reduce side effects, and improve cognitive and behavioral disorders.
Since the ketogenic diet was first used in the treatment of epilepsy in 1921, it has proved to be an effective therapy.
However, with the emergence of new anti epileptic drugs, people’s enthusiasm for it has begun to decrease. However, in the past two decades, despite the continuous advent of various new antiepileptic drugs.
Some doctors regard the ketogenic diet as the last option after multiple treatments are ineffective. Infact, when patients with epilepsy do not respond to two or three anti epileptic drugs.
Foods to eat on keto diet The ketogenic diet can be considered applicable. For patients with certain special seizures such as myoclonus and seizure-free seizures, the ketogenic diet can be the first choice.
And after many medications are ineffective, it is indeed still effective. Some studies have found that even when 6 anti epileptic drugs are ineffective, 30% of patients can still reduce their attacks by 90% after 1 year of treatment.
Some doctors believe that the ketogenic diet is a high-fat diet that may cause hyper lipidemia, heart disease, and stroke. In fact, no evidence has been found to increase the risk of heart disease and stroke.
Diet soda on keto Ketogenic Origin As early as the 1920s, American doctor Hugh Conklin
used fasting but not water to treat children with epilepsy, and achieved a high treatment success rate.
Many patients had no seizures for a long time.In 1921, Dr. Wilder of Mayo Clinic in the United States first proposed a ketogenic diet
(high-fat, low-carbohydrate diet) to simulate the metabolic effects of hunger.
In 1924, Dr. Peterman of the United States reported that 10 of the 17
patients initially treated with this ketogenic diet had complete seizure control, and 9 of them used only the ketogenic diet.
In 1939, the new antiepileptic drug phenytoin (Dalentine) came out. The era of new drug treatment for epilepsy began.
Compared with drugs, the ketogenic diet is relatively complicated and expensive. When phenobarbital and phenytoin sodium are effective in the treatment of epilepsy, people’s interest in dietary therapy has diminished.Early 1990s:
The beginning of a new era of ketogenic therapy benefited from a Hollywood producer, Abraham, whose son Charlie suffered from intractable epilepsy.
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Without medication, he achieved complete seizure-free effects and insisted on the ketogenic diet for many years. He could go to school and live a normal and happy life.
In order to let more parents know about the ketogenic diet, Abraham founded the Charlie Fund, published a monograph on the ketogenic diet, made a movie about the ketogenic diet for patients and doctors, and made a TV version of the movie.
The result is dramatic. Since the 1920s, the results of the ketogenic diet reported for different age groups, different epilepsy frequencies, and different countries have been basically consistent.
Benefits of keto diet Keto Brain Effect Energy metabolism and ketone body metabolism During eating, glucose enters the brain by promoting the glucose transporter (GLUT1).
During fasting, fatty acids provide energy to muscles and other tissues, but it cannot enter the brain.
Ketone bodies produced by fatty acids and ketogenic amino acids ( Ketogenesis ) in the liver enter the brain through a transporter (MCT1 transporter) to provide another kind of energy.
The “ketone body” contains three components: acetoacetic acid, hydroxybutyric acid, and acetone. Newborns and young children are more likely to produce and use brain ketones 3-4 times than adults.
Keto diet and diabetes Ketogenic diet mechanism The ketogenic diet is a high-fat, low-carbohydrate and proper protein diet, which mimics the state of human hunger.
The ketone body produced by fat metabolism as another source of energy for the body can produce anticonvulsant effects on the brain. Its specific anticonvulsant mechanism is unclear.
It is generally believed that there may be the following aspects
Side effects of keto diet
1) Precautions Refractory childhood epilepsy : Applicable to all types of intractable epilepsy patients of all ages. The most effective epilepsy syndromes are: severe infant myoclonic epilepsy and myoclonic dystonia epilepsy.
Epilepsy syndromes with better curative effects include infantile spasms and tuberous sclerosis .
Case reports of effective diseases include: phosphofructokinase deficiency, type V glycogen disease , and complex mitochondrial respiratory chain diseases.
2) GLUT1 deficiency (Glucose transporter deficiency syndrome ): Because glucose cannot enter the brain, it causes seizures, stunting, and complex movement disorders.
3) PDH deficiency (Pyruvate dehydrogenase deficiency), pyruvate dehydrogenase deficiency, pyruvate inability to metabolize or acetyl-CoA cause severe developmental disorders and lactic acidosis. The above two (2, 3) are the preferred treatment.
Dangers Of Keto Diet or palmitoyl transferase I or II deficiency Carnitine transferase Ⅱ deficiency β-oxidation deficiency Medium chain acyl dehydrogenase deficiency Long-chain acyl dehydrogenase deficiency Short-chain acyl dehydrogenase deficiencyLong-chain 3-hydroxyacyl
Acyl coenzyme deficiency Medium Chain 3-Hydroxyacyl Coenzyme Deficiencym Pyruvate carboxylase deficiency PorphyriaThe above patients mainly manifested as stunting, cardiomyopathy, low tension, fatigue after exercise, and myoglobinuria.
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How to lose weight without starving yourself I personally do not like to eat rice or bread, if you want to eat, you can add an appropriate amount of rice on the 10th day (do not add whole wheat if you eat refined carbon).
Control the increase in the amount of carbon water and the amount of meat every day. Vegetables do not need to be controlled.
Step by step, the carbon water is more and more every day, and the meat is less than one day.
(If you increase the carbon water, you must avoid the meat.
Eat everything, if you are not fat, who are you fat?)
How to lose weight without starving yourself Ketogenic Example In the first two days, in order to quickly get rid of the ketones to adapt to the carbon water, I planned to eat usually not dare to eat it.
The result became two days of binge eating. Figure 2 is the weight of the highest two days is the weight after binge eating.
Ketogenic Pills to Control your appetite (Temperament and beauty are all eaten by small mouths, want to eat thicker and thinner? Do you think you are a big stomach king)
Gradually increase the appropriate amount of carbon water every day. You can’t eat snacks after 3.4 days. It is also a week later)
Two weeks is the best time to extend the withdrawal of ketones. Of course, you can also extend it longer. The key is to maintain a good attitude and continue to live a healthy lifestyle suitable for you (there is an article on my own healthy lifestyle) .
Do not live for weight loss, live for health, develop habits, you will find that weight loss is actually not difficult, it is difficult to persevere. After I binge eat.
I will use a way that my body is accustomed
to “fasting” to help my intestinal rest recover, fasting ≠ dieting, ketogenic phase oil off, now water off (return to normal diet after fasting and avoid overeating again).
ketogenic diet diabetes type 1
My snack afew days ago , two pieces of sweet chocolate
many kinds of biscuits, all the strawberries I bought in the morning (a catty)
were eaten by me, salted egg yolk crisp, a small
piece of homemade cake, a big cup of goat’s milk)
Important It’s because of the pain in my buttocks and legs. I didn’t move at all and went to bed early. Then I lost about 1 and a half pounds.
Look, this is what I have always emphasized. Find a healthy lifestyle that suits you (except for me sometimes Overeating is unhealthy, and I will change it if I post 4) Even if you don’t lose weight deliberately, your weight will not fluctuate too much.
The normal ketones will float up 2-3 kg, because there will be water, I use body fat to say that the water is indeed floating, but I control my weight!
I still hope that the little fairy will eat more vegetables and drink more water, at least take her legs to go out for a walk three or four times, don’t hesitate to eat well (not overeating), and have a happy and beautiful year.
Ketogenic Valley Keto Protein Diet is necessary for the human body. Without specific protein components, the human body cannot maintain balanced nutrition and health and cannot survive. The most important thing is that protein can provide you with muscle and body recovery and essential nutrients during your fat-reducing shaping.
If you don’t have a kitchen scale, you can also measure the weight by visual inspection, so that you can cook quickly and easily, and accurately absorb nutrients and calories.
glucogenic and ketogenic amino acids, Meat weight visual inspection method:
Raw meat, one with a large palm and one finger thick meat is about 100g, pay attention to the palm, excluding fingers.
After cooking, if the meat or fish is cut into small pieces, about half a bowl of meat (a common home-cooked bowl) is 100g. If you are not cooking by yourself, for example, when you eat in the restaurant, you can estimate it according to the weight of 100g per half bowl of meat.
Of course, it is best to refer to the weight on the meat or fish food packaging, or use a kitchen scale to weigh the weight to ensure accurate weight.
Lean meat can provide you with high-quality and high-value protein, and the content of carbohydrate and fat is relatively low, which is the best choice for protein source.
Carbohydrate content should also be less than 3 grams per 100 grams.
Optional meat:
Red meat: beef, steak, hind leg steak (without fat), veal steak
White meat: chicken breast (or turkey breast), chicken thigh/turkey leg (without skin) or lean meat of other poultry
Pork: lean pork
Lamb: lean lamb
Of course, for convenience, you can also choose lean meat sausage cooked food (such as chicken sausage cooked food or lean pork sausage cooked food, etc.).
Glucogenic vs ketogenic Seafood Diet, Fish and other seafood
Fish is also a good source of protein. Please choose fish that is not too high in fat, that is, no more than 5 grams of fat per 100 grams.
For example, salmon and tuna (tuna) are not only a good source of protein, but also rich in Omega-3 beneficial fats, but because fish are also higher in calories than other lean meats, please consume 1-2 per week Times.
Ketogenic breakfast menu Optional Diet Fish: Recommended high unsaturated fat fish: salmon (sashimi), tuna (sashimi), herring, mackerel.
Recommended low-fat fish: yellow croaker, salmon, cod, catfish, sea bass, bream, plaice, halibut, carp, red snapper, anchovy, canned tuna.
Other seafood products (please choose less than 3 grams per 100 grams of carbohydrate): shrimp, crab, prawn, crayfish, lobster, octopus, squid, mussel, snail, conch, scallop, squid, oyster, scallop Aquatic products
When eating eggs, please pay attention to whether the whole egg or just egg white.
Because the heat of egg yolk is very high, it is mainly based
How to eat eggs: scrambled eggs, fried eggs (stalled eggs), boiled eggs, egg rolls or omelets
How to lose weight without starving yourself ? You can also obtain protein by eating dairy products (if you are vegetarian, not absolute vegetarian, dairy products are a good source of protein). However, I still recommend that you consume as little high-fat milk or high-fat cheese as possible (except high-protein, low-fat), because the lactose and salt in high-fat milk and cheese will make your body look bloated, so for For fat reduction, it is not the best choice. However, among all cheeses, Quark (quark cheese)
Recommended dairy products (overseas/imported): defatted cheese (high protein, low fat), cheese, Cottage cheese, Quark quark cheese, Skyr yogurt, Mozzarella (buffalo milk cheese/mozzarella cheese)
If you can’t buy the recommended dairy products, you can also consume these dairy products: low-fat milk, non-fat yogurt, sliced low-fat cheese
Soy diet (milk, tofu, gluten, etc.) are very good choices (if you are vegetarian or absolutely vegetarian, soy products are the best source of protein, and if you are not a vegetarian, meat is the best source of protein).
products are relatively low in fat and carbohydrates. Please try to choose soy products with high protein content (at least 10%) and low fat content (up to 6%).
Nutrition conversion:
Gluten X 2 = tofu, that is, 200 grams of tofu = 100 grams of gluten
Tofu X 2.5 = soy yogurt, that is, 200 grams of tofu = 500 grams of soy yogurt
Fat diet is indispensable to the human body and is closely related to health and maintenance of life. Like the proteins necessary for human survival, people cannot survive without certain essential fats.
Since fat has more than twice the calories of carbohydrates and protein, we should consume a small amount of beneficial fats with high nutritional value.
How to lose weight without starving yourself ? When cooking, it is recommended to choose cold press extra virgin coconut oil or, because of all the oils, coconut oil is most stable when exposed to high temperature, it is the least likely to produce harmful carcinogens and oil fumes, and is rich in a large amount of Chain unsaturated fat is very good for health, so it is the best recommendation for cooking oil.
Secondly, it is recommended to use refined olive oil
(refined, refined, high temperature resistant) for cooking and cooking. It is also possible. It is more resistant to high temperature than ordinary olive oil.
If heating oil is not required, such as salad dressing, it is recommended to use initial cold-pressed flax oil or initial cold-pressed olive oil.
How to lose weight without starving yourself ? The omega 3 beneficial fat content of flax oil is the highest of all oils (more nutritious than olive oil), because In case of high temperature and instability.
it is best not to heat linseed oil and unrefined olive oil, otherwise it will produce carcinogens, but it can be used to mix salads or eat raw with high nutrition.
Visual weight of oil: It is recommended that the maximum
intake of half a spoon of oil per meal, about 3-4g, can be used for cooking or direct consumption.
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