[Thorough explanation of trainers] What is the difference between ketogenic and carbohydrate restriction?

What is the difference between ketogenic and carbohydrate restriction?

How long does it take to lose weight?

Ketogenic diets may have the image of being a relative of carbohydrate restriction, but there may be some people who do not know the difference. Also, some people don't know how long it will last.

From the conclusion, ketogenic and carbohydrate restriction differ in the amount of carbohydrate and fat intake.

Carbohydrate restriction is for beginners, Ketogenic is recommended for people who need to lose weight as soon as possible and people with metabolic syndrome.

However, if you make a mistake in either method, you will rebound.

Be sure to understand and plan accordingly!

In this article

Let me explain in detail!

In addition, the author has led many women to diet success. Let's clarify the difference between ketogenic and carbohydrate restriction. Please take a look to the end!

Contents

Ketogenic is a low-sugar, high-fat diet

The ketogenic diet is a diet method that uses low-sugar, high-fat meals and uses ketone bodies as an energy source.

Originally, it was incorporated as a diet for obese people to undergo heart surgery.

Because it is possible to lose weight in a short period of time, it is highly recommended by some dieters.

The reason why you lose weight when you use ketone bodies as an energy source

The reason why you lose weight when you use ketone bodies as an energy source is that lipid metabolism increases.

Glucose, which is a carbohydrate, is usually used as an energy source. Glucose promotes excessive secretion of insulin, resulting in an increase in triglycerides and body fat.

Therefore, the energy source is transferred from glucose to ketone bodies, preventing blood sugar from rising and suppressing the secretion of insulin, which increases body fat.

As a result, it creates a state where it is difficult for body fat to increase.

When ketone bodies are utilized, body fat is broken down to obtain energy.

Thus, ketogenic diets can reduce body fat in a relatively short period of time.

The point is to do the correct content for a short period of time

However, the ketogenic diet is a very difficult diet. The wrong way or long-term continuation will invite malfunction.

Ketogenic

This is important.

Four big disadvantages of ketogenic

Ketogenic is a diet method with many disadvantages.

If you are concerned about the content introduced, we recommend restricting carbohydrates.

There are four disadvantages.

[Disadvantage 1] Body odor becomes severe

When you start a ketogenic diet, you will start to worry about body odor at a relatively early stage.

This is because ketone bodies increase in the body and gas is easily generated in the intestines.

Ketone bodies have a sweet and sour smell, and intestinal gas smells like ammonia and sulfur.

When it gets worse, it may reach a level where people around you notice it.

[Disadvantage 2] Strong restrictions on ingredients

Ketogenic diets have strong restrictions on ingredients.

Because you have to limit carbohydrates to the extreme, you have to be careful not only with foods that use grains, but also with seasonings.

On the other hand, you need to take a lot of fat.

There are many high-calorie foods that are carbohydrates and fats, but it is more difficult than I imagined to supplement only fats while refraining from carbohydrates.

I will introduce specific ingredients later.

[Disadvantage 3] Easy to rebound

The ketogenic diet makes it easy to lose weight, but it is also easy to rebound.

If you start taking carbohydrates again, it will easily return to normal, so diet and exercise after weight loss will be important.

Let's understand properly that it is easy to rebound. I will also introduce the precautions when returning meals later.

[Disadvantage 4] Potential health hazard

The ketogenic diet may harm your health in some people. This is because eating too much fat slows down your metabolism.

For example,

etc.

Because each person has a different constitution, not everyone will be.

But remember there are risks.

Three advantages of ketogenic

Ketogenic with many disadvantages.

There are three merits that many people still dare to work on.

I will explain in detail.

[Advantage 1] Significant weight loss in a short period of time

The advantage of ketogenic diets is that you can expect significant weight loss in a short period of time.

Because once ketones are available, not only body fat but also muscle will begin to be broken down to produce energy.

Once your ketone body cycle starts to work, you'll start to lose weight in a funny way.

[Merit 2] You can easily lose weight

If you start using ketone bodies as your main energy source, you will become more likely to lose weight.

There are two reasons.

If you can use ketone bodies as an energy source that does not raise blood sugar levels, you will be able to get closer to a body that does not gain weight even if you eat well.

[Advantage 3] You can eat until you are full

Nutrients that provide energy include carbohydrates, proteins, and lipids. Carbohydrates, in particular, are digested quickly, making it easy to get hungry even if you eat a lot.

On the other hand, lipids and proteins take longer to digest. You won't feel hungry, and you'll be more likely to feel satisfied, saying, "I ate a meal!"

[Basics of ketogenic and carbohydrate restriction] About PFC balance

PFC balance is the knowledge necessary to understand the difference between ketogenic and carbohydrate restriction!

We tend to think that reducing calorie intake is a diet, but it is also important to care about nutritional balance as well as calories.

Ketogenic and carbohydrate restriction decide what to eat while being aware of this PFC balance.

In simple terms, PFC balance indicates the percentage of the calorie intake of each of the three major nutrients (protein, lipid, and sugar) in the calorie intake.

All nutrients are essential for maintaining our health.

How to calculate the calories of PFC is very easy, so please remember it!

For example, dried squid is mostly protein, so if you eat 10g, you can calculate 10g x 4 = 40kcal. Butter is mostly fat, so 10g is 10g x 9kcal = 90kcal.

When cooking for yourself while on a ketogenic diet or restricting carbohydrates, you need to consider the set calorie and PFC balance, so please remember that.

What is the difference between ketogenic and carbohydrate restriction?

Many people are wondering about the difference between ketogenic and carbohydrate restriction.

In this chapter, we will explain the difference between the two in an easy-to-understand manner as follows.

Please try to challenge the person who seems to be able to work after comparing.

Carbohydrate restriction

Carbohydrate restriction is, as the name suggests, a diet that restricts carbohydrates.

By restricting foods that contain a lot of sugar, such as

, you can get a diet effect.

There are three types of sugar restriction.

The point of a carbohydrate-restricted diet is that you don't have to use ketones as your energy source.

By restricting carbohydrates, the purpose is to control the increase in blood sugar level.

By suppressing the secretion of result insulin, you will not store fat.

The more restricted you are, the more likely you are to have a ketogenic-like ketogenic body.

Comparison chart of ketogenic and carbohydrate restriction

I briefly summarized the difference between ketogenic and carbohydrate restriction.

Please refer to it when you are not sure which one to choose.

*) Standard ketogenic PFC balance recommended by the American Institute of Nutrition

*2) Reference: Reimi Asami "Reimi Asami Ketone Adapt Diet"

Which should I choose, ketogenic or carbohydrate restriction?

You may be wondering whether you should choose ketogenic or carbohydrate restriction.

Ketogenic people should also start by restricting carbohydrates, gradually reducing the amount of carbohydrates, and then switching to ketogenic diets.

This is because symptoms such as dizziness may occur if you start suddenly.

If you achieve your goal after switching to ketogenic diet, it is a good idea to return to carbohydrate restriction and gradually increase the amount of carbohydrates.

People who recommend ketogenic diets

Ketogenic diets are recommended for those who have a fixed period of time that they must lose weight by this point.

There are two advantages of ketogenic diets compared to carbohydrate restriction.

Ketogenic diets have stricter restrictions than sugar restrictions.

You can feel the weight and fat loss.

It's a diet that makes you lose weight by eating, so if you love to eat, ketogenic diets are recommended rather than restricting carbohydrates.

Those who recommend carbohydrate restriction

For those who are not aiming for significant weight loss, limit carbohydrates such as low-carb diets and do muscle training together to maintain muscle mass.

There are four benefits of carbohydrate restriction compared to ketogenic diets.

Carbohydrate restriction is recommended for those who cannot consume large amounts of fat.

Ketogenic diets are not suitable for people who have stomach upsets if they take in too much fat.

Please consult with your body and decide which one is better.

Seven precautions for ketogenic diet

Ketogenic diets have more points to be aware of than restricting carbohydrates.

If you do it wrong, it will be easier for you to rebound or you will get sick.

Here are seven things to keep in mind when going ketogenic.

I will explain in order!

In addition, if you want to know the points to be aware of when restricting carbohydrates, please read this article as well.

RETIO BODY DESIGN 5 Pockets [Must-see] You can't lose weight in one week of carbohydrate restriction! 5 common points of people who fail and 3 tips to overcome https://retio-bodydesign.jp/columns/article/toushitsuseigen-1week "I restricted sugar, but my appearance hasn't changed at all" "It's been a week, Maybe I'm doing it wrong because I'm not getting results." "If you can't lose weight, you might be doing it wrong." It's rumored that carbohydrate restriction diets will help you lose weight, but in reality, you won't see results right away. Only those who have overcome long-term struggles to some extent can obtain the ideal body. In order to solve the problem of when changes will come out, this article summarizes the carbohydrate restriction diet. When you can feel the effect of restricting carbohydrates5 common points of people who fail 3 tips to overcome...

[Professional Journey] Explain why you can't lose weight just by restricting carbohydrates for a week and how to deal with it

[Note 1] It is important to manage your diet after losing weight

On a ketogenic diet, it is important to manage your diet after losing weight. If you take carbs without thinking about anything, you will definitely rebound.

Increase carbohydrates little by little, and eventually aim for a low-carb diet.

If you take as much sugar as you did before you lost weight, your chances of rebounding will increase.

[Note 2] Be aware of the type of oil

The hard part about ketogenic diets is that you have to take in a lot of fat.

It's difficult to get it from food, and if you take something of poor quality, you may get sick.

So when you go ketogenic, consider incorporating MCT oil.

By ingesting MCT oil, which is a medium-chain fatty acid that is easily converted into an energy source, you can increase ketone bodies in your body and become a body that uses body fat efficiently.

By the way, it's very sensitive to heat, so don't heat it!

Smoke and bubbles are dangerous.

When taking MCT, try adding it to your coffee instead of dressing. It is said that it is effective to take 30g (about 3 tablespoons) per day.

If you don't agree with your body, if you take a large amount from the beginning, it will upset your stomach, so please increase the amount gradually.

Recently, the ketogenic diet is popular, so you can easily buy it at supermarkets and convenience stores.

[Note 3] Watch out for hidden sugars

Vegetables contain a lot of sugar, so be careful.

and others are high in sugar, so you should eat less while on a ketogenic diet.

In addition, restricting carbohydrates can easily lead to constipation, so it is recommended to eat okra and mushrooms, which are rich in dietary fiber.

As with vegetables, you need to be careful with seasonings.

, etc., also contain carbohydrates.

[Note 4] Make good use of supplements

If you eat less vegetables, you will lack vitamins, minerals and dietary fiber.

For a successful diet, it is very important to take vitamins and minerals firmly, promote metabolism, and take a good amount of dietary fiber to prepare the intestinal environment.

For a successful diet

These are very important.

It is best to get all the nutrients you need from your diet, but you will inevitably end up with insufficient nutrients, so take supplements.

[Caution 5] Determine the period

Ketogenic, let's decide the period firmly.

If you do it without deciding the period, you may rebound and get sick.

The longer you stay ketogenic, the more likely you are to lose muscle mass. This inevitably lowers your basal metabolic rate as you lose weight.

In addition, since it is a high-fat diet, it clogs blood vessels and increases the risk of cerebral infarction and myocardial infarction.

Let's decide the period and do it.

Once the ketogenic diet period is over, gradually increase the amount of carbohydrates while reducing fat.

If you return it at once, it will rebound.

[Note 6] Take in enough calories

Ketogenic diets must be conscious of the PFC balance of "high protein, high fat, and low sugar".

However, there are people who want to lose weight quickly and choose "high protein, low fat, low sugar".

You can't lose weight on a ketogenic diet if you don't eat enough fat.

The "high-protein, low-fat, low-sugar" diet method didn't make you lose weight, it just made you emaciated.

Not healthy.

Be sure to follow the instructions.

[Note 7] Moderate muscle training

What you need to be careful about when doing a ketogenic diet is not to lose muscle mass.

Even if you lose weight, you can't avoid rebound if you lose muscle along with fat.

The reason why it is easier to rebound when you lose muscle is that your basal metabolism drops and you consume less calories per day.

Let's build the muscles you need through muscle training even while on a ketogenic diet, and maintain a body that has a high basal metabolism and is easy to lose weight.

Summary

In this article, I explained the difference between ketogenic and carbohydrate restriction.

Summary

Ketogenic should always be done for a set period of time.

Also, neither ketogenic nor strict carbohydrate restriction is a diet method that lasts for the rest of your life.

Carbohydrates are one of the most important nutrients that the body absolutely needs. Don't try to cut everything.

Carbohydrates play a very important role as energy if you don't take them too much.

When you reach your goal, gradually increase the amount of carbohydrates.

This column provides useful information about diet and body makeup, so if you are interested, please check out other articles.

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