The ketogenic diet is a low-carb, high-fat diet, and most people think: is ketogenic just about gorging on meat and shoveling fat and fat into your mouth when you see it? Some people are fine eating large amounts of fat, while others may have problems. What is the difference between carbohydrate energy and fat energy when ketogenic? There are 4 common myths:
Myth 1: You Need to Eat a Lot of Fat to Be Ketogenic
Ketogenic, the most important more strictly “low-carb”, emphasizing increased fat intake, and a moderate increase in protein intake. Many people do not need to eat so much fat at the beginning, slowly, according to their situation adjustment is good, the focus must be to limit the carbohydrate content of the diet, to do ultra-low carbon. If a person usually does not like to eat much oil, regardless of whether their body can accept it, a large intake of fat at once, it is easy to become fat.
Many of the clinical trials currently being pushed in the clinic are low-carb diet trials, and not keto trials, which in principle are just drastic reductions in carbohydrates. At first, you can increase fat appropriately, especially MCT fat, to relieve discomfort. However, you can adjust to your situation, and sometimes it may be necessary to restrict fat intake and increase the nutrient ratio in your diet. Listen to your body’s feedback, adjust according to hunger flexibility, do not eat if you are not hungry, and stop when you are full.
Myth 2: To Burn Fat, You Need to Eat a Lot of Fat
This statement is not in line with common sense, but also wrong. Burning fat, the fastest way is fasting, in the case of not eating, to reduce the level of insulin in the blood and accelerate the burning of body fat. Fasting can reduce insulin levels most drastically, eating fat is for your body’s needs and eliminates your hunger. Eating a lot of fat may burn the fat you eat, not the body fat. And to achieve weight loss, you have to burn off the excess fat stored in your body.
Myth 3: Fat is the Most Satiating?
Not necessarily. Stearic acid (a saturated fatty acid) is good for satiety, but other fats may not be so good for satiety, and it is even possible to eat too much, such as yogurt and cheese, and to control the amount. Many studies have found that protein and dietary fiber are more satiating than fats. Protein and fiber-rich vegetables also slow down digestion and promote hormone release, increasing satiety.
Myth 4: As Long As Carbohydrates are Low, Eating As Much Fat As Possible isn’t Fattening
The reason for gaining weight has little to do with calories and calories, but more to do with changes in hormone levels in the body. Some people can eat more without gaining weight, but some people can eat fat, and your body’s digestive capacity, emotions, stress, sleep conditions, the ability to metabolize fat, and other factors, but also with your insulin resistance level has a relationship.
What is the Difference Between Carbohydrate Energy and Fat Energy?
Carbohydrate (sugar) Energy
Carbohydrates are low in calories and poor in satiety and tend to stimulate appetite and blood sugar, making you eat more and more. In addition, carbohydrates are not essential nutrients; there are no essential carbohydrates, only essential fatty acids. Consuming high-carbohydrate foods stimulates the body in large amounts to secrete a hormone, dopamine, that makes you feel happy. It makes you addicted and prone to overeating, leading to mood swings. It takes a long time for the digestive system to convert these foods into simple sugars, and it stimulates insulin levels to rise rapidly. Insulin moves glucose into the cells and converts excess sugar into fat.
In addition, elevated insulin levels may also trigger the production of more hormones that increase hunger and promote eating, making you want to eat more. Prolonged stimulation of insulin causes large fluctuations in blood glucose levels, which over time can predispose you to insulin resistance, leading to many diseases, inflammatory reactions, diabetes, obesity, etc. are related to insulin resistance.
Fat Energy
Although fat is high in calories, it is very satiating and does not stimulate the appetite. Fatty acids are essential to the body, and the main component of fat is fatty acids. The digestion and metabolic pathways of fat are completely different from those of carbohydrates.
Compared to carbohydrates, the process of fat breakdown and absorption is much slower. Fats are slowly broken down in the intestine by a series of enzymes called lipases and eventually enter the bloodstream as free fatty acids. Once in the bloodstream, the free fatty acids can be used for energy or stored in adipose tissue for use by the body. Because the process of breaking down fat is much slower, it does not directly stimulate insulin levels too violently and does not cause large fluctuations in insulin levels.
So, when fat is burned as the body’s primary fuel source, you lose weight faster because it’s all the body fat that’s burned off. You will feel better energy and be more productive after you get through the switch from sugar and fat supply.
Conclusion
The goal of ketogenic is not to consume more fat, but to burn more fat. There are many misconceptions about ketogenic, and many of you may have started ketogenic to lose weight. With long-term ketogenesis, weight loss is just a “side effect” of ketogenesis. Everyone’s situation is different, so learn to make adjustments based on your body’s response to keep your body in the best condition.
