酮 Hub: Beginner’s Guide

欢迎!

As someone interested in the world of 酮 , you’我可能听说过(或读过)它’减肥,精神敏锐和 more! A 精心设计 酮 genic diet is a virtually unmatched tool for managing your weight (and many chronic health conditions) as well as supporting your cognitive acuity and overall healthy aging regimen.

但是请注意,我说 精心设计 酮 genic diet….

随着酮饮食的爆炸式增长,您’毫无疑问,我会找到无数的方法,并指出那里的重点仅在于增加脂肪消耗或不惜一切代价避免碳水化合物的使用。以我的经验,这些策略错过了应该使用什么酮的更大概图,以及酮饮食中可能的作用。要获得本指南的可打印PDF副本,请单击 这里 .

Guide to 酮 Beginners

What Is 酮?

酮是一个宽松的术语,用来描述很多低碳水化合物饮食。潜在的共性(有时是唯一的)“keto”方法是低碳水化合物摄入。在这个定义内,有人建议每天少吃10-20克碳水化合物。其他一些,例如“ 酮重置饮食”,则允许50克(在某些情况下,更多)。

The key is to get carb intake low enough that the liver produces 酮 nes (now you know where the name comes from), a source of energy that most of the body—including the brain— can use for fuel.

在大多数情况下,尤其是在使用标准美式饮食的情况下,’依靠我们一天中经常吃的碳水化合物来补充体内的葡萄糖。当碳水化合物的摄入量受到足够的限制时,身体需要利用其他能源。那可能包括脂肪和酮。虽然人体的大部分可以有效利用脂肪,但大脑却不能,因此在非常低的碳水化合物情况下需要生产酮。

与其从限制性的角度理解这种设置,不如从人类进化史上了解到,’如果不是默认的安排,这是很常见的。我们的狩猎采集祖先没有’除季节性水果或块茎外,不能经常摄入更多的碳水化合物。他们花了很多时间进行酮症治疗-在限制碳水化合物的情况下,酮的代谢状态是产生酮作为燃料。如今,我们的身体完全保留了这种能力,而结合了这种新陈代谢的灵活性的生活方式带来了很多好处。

What Is the 酮 Reset Diet?

The 酮 Reset 饮食is a particular approach to 酮 that prioritizes nutrient density and natural, whole food eating. It’是我自己生活(和推广)的方法,因为它’s a sustainable means of achieving and maintaining 酮 sis without compromising overall nutrition or health.

换句话说,您可以获得酮症的所有代谢优势(降低胰岛素水平,降低炎症,” even”能量和认知功能等)以及营养密集型饮食的关键益处。一般建议每天摄入50克碳水化合物,因此“ 酮重置饮食”提供了一个宽敞的窗口,让您每天可以享受多种多样的美味饮食。

Watch the video below to learn more about the 酮 Reset approach to 酮 genic eating….

Benefits of the 酮 Reset Diet

The 酮 genic diet first emerged as a tool for clinicians to treat their patients with epilepsy. It was—and remains—the only thing with the consistent ability to prevent seizures.

认知健康

酮 Hub Beginners Guide

酮’s effects on neuronal function and health, along with the ability of aging or degenerating brains to accept and utilize 酮 ne bodies, also have implications for other brain conditions, such as Parkinson’s, Alzheimer’甚至某些精神疾病。

A 酮 genic diet also appears to improve memory and cognition in those with minor declines in these area.

由于酮病可以帮助治疗严重的脑部疾病,因此许多人想知道它是否可以改善健康人的认知功能。尽管在该领域的研究仍然很少,但是许多人一旦报告了深刻的头脑清晰感’已成功过渡到酮饮食。不幸的是,研究人员避风港’•研究了生酮饮食对健康人的促智作用。他们看着“milder”然而,认知缺陷发现了一些有希望的效果。

代谢紊乱

The 酮 genic diet is increasingly used to treat metabolic disorder. Because maintaining a 酮 genic diet reduces blood sugar levels, it’s a natural strategy for treating diabetes and even potentially reversing pre-diabetes. More research is underway to illuminate the effectiveness of 酮 for those with metabolic disorders.

癌症治疗

In cancer patients, a 酮 diet preserves lean mass and causes fat loss. Many researchers are exploring the use of 酮 genic diets in preventing and treating cancer, although results are very preliminary.

身体表现

酮 Hub Beginners Guide

Being 酮 -adapted has several advantages for anyone interested in physical performance.

它提高了能源效率。它还可以节省糖原。糖原是需要辛勤努力的高辛烷值燃料。我们将其存储在肌肉和肝脏中,但仅值约2400卡路里-最多只能进行几个小时的剧烈运动。一旦它’走了,我们必须补充碳水化合物。适应酮使我们能够使用脂肪和酮作为燃料来做更多的工作,从而在真正需要时节省糖原。由于即使是我们当中最瘦的人,也都会携带成千上万卡路里的体内脂肪,因此生酮饮食实际上使我们的能量存储变得无限。

它还会建立线粒体。线粒体是我们细胞的动力源,将进入的养分转化为ATP。我们拥有的线粒体越多,我们就可以从食用的食物中提取和利用更多的能量,并且我们可以从身体中绞尽脑汁。 酮sis对线粒体提出了新的要求,线粒体的数量不断增加,以适应新能源环境。

减脂

Although 酮 is not a classical weight loss diet, it can certainly help a person lose body fat. 后 all, to generate 酮 nes without eating 酮 genic precursors, you have to liberate stored body fat.

但是那’s not the main mechanism for 酮 genic fat loss. 酮sis isn’t “magic”—it doesn’融化体内脂肪。取而代之的是,出于许多相同的原因,它也可以采用标准的低碳水化合物原始饮食方式来工作:减少胰岛素,增加体内脂肪的动员量和减少食欲。

许多饮食在短期内有效,从长远来看会失败。减肥不’如果可以的话什么都不值得’t keep it off. 酮genic diets appear to be good for long-term maintenance of weight loss.

吃什么喝

酮 Hub Beginners Guide

您的食物摄入量(以 )应该来自“above-ground”蔬菜-那些生长在地面上的蔬菜,例如蔬菜,辣椒,西兰花,抱子甘蓝,花椰菜,西红柿,芹菜,黄瓜,羽衣甘蓝,白菜,芦笋,西葫芦,蘑菇和鳄梨。

您’也可以自由享用几乎没有的任何鱼类或肉类’不得添加面包屑或甜味剂。鸡蛋也是理想的选择。实际上,很多人经常’尝试酮饮食时,不要吃足够的蛋白质。虽然蛋白质过多会抑制酮症,但这并不是’这是大多数人都会处理的问题。美国人的平均年龄,尤其是老年男女’不能摄取足够的蛋白质来维持肌肉。骨汤和胶原蛋白补充剂’含糖,填充剂或黏合剂等碳水化合物源也是酮的健康选择。

The majority of your calories on a 酮 diet will come from fat. Choose healthy sources like avocado, avocado oil, extra virgin olive oil, full-fat cheese, butter or cream, as well as fattier cuts of meat like “dark meat”家禽和肥鱼,如鲑鱼。

坚果可以适量食用,因为它们含有健康的脂肪和少量的蛋白质。

对于不含糖的饮料,咖啡和茶,不加糖的苏打水和矿泉水是理想的选择。

避免什么

简而言之,你’ll want to avoid empty carbs of all kinds. I like to look at healthy eating, and particularly health 酮 , as the optimization of carb sources. Foods and drinks with a high carb count and little nutrient value are obvious choices to avoid: sodas, juices, sweetened nut milks, candy, baked goods, and other sweets and grain-based foods.

For the sake of maintaining 酮 sis, it’避免大多数豆类(如豆类和豌豆)和淀粉类蔬菜(如土豆,地瓜和南瓜)以及碳水化合物含量较高的乳制品(如酸奶和牛奶)也很重要。

有关如何避免和进食的更多信息,请查看 酮 Food 页面和这个 酮 Shopping List.

入门技巧

酮genic dieting is a big jump for some people. 您’re literally switching over to a new metabolic substrate. That can take some getting used to. Make sure you are well-prepared with a Primal-aligned eating pattern in place for ideally several weeks before you ponder a journey into nutritional 酮 sis.

Make a minimum commitment to six weeks of nutritional 酮 sis. 您’ll want to allow ample time for the transition to new fuel sources. Six weeks will put the metabolic machinery in place and allow you to begin experiencing the most dramatic benefits of 酮 living.

获得大量的电解质. 您’ll want lots of sodium, magnesium, and potassium. Try 3-5 grams sodium, 300-500 mg magnesium, and 1-3.5 grams of potassium each day on top of your normal food. Going 酮 really flushes out water weight, and tons of electrolytes leave with it.

Eat extra fat during the first week to accelerate 酮 -adaptation. 只要确保在第一到两周后调回脂肪摄入量即可。

酮 Hub Beginners Guide

做很多低水平的有氧运动。步行,远足,慢跑,骑自行车,划船。将事物保持在有氧心率区(每分钟心跳低于180岁),您就会’ll increase your utilization of body fat, which will speed up 酮 ne production and adaptation.

吃纤维 . Many people on 酮 genic diets tend to ignore fiber. That’是一个错误。纤维不’t消化成葡萄糖。它还支持您的肠道生物群系。

最后说明 …

最后,它’与任何新的饮食疗法一样,分享这一点很重要’重要的是咨询您的医生,尤其是如果您已有健康状况。

我不’t recommend 酮 for women who are pregnant or nursing or for teens and young adults who are still growing, unless directed and supervised by a physician. For more on 酮 precautions, check out 这一页 .

唐’别忘了报名 the 酮 Reset Digest, our 酮 -themed newsletter. 您’ll get:

  • Exclusive unpublished commentary about new research, trends, discussions and observations about the 酮 genic diet
  • The best curated 酮 content and research
  • Appetizing, nourishing 酮 recipes
  • 20% off any 酮 products in the 原始的Kitchen® 酮 Collection

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