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  • The keto diet, another typical fad diet? Actually, it's been around for a while now, and people

    生酮飲食,又是一個減肥的新方法? 實際上生酮飲食已經被研究並施行了一段時間。

  • are getting some pretty good results from it. So what exactly is so different? Well,


  • most of these fad diets you find simply tells you to eat this certain type of food and avoid


  • those certain type of food and voila, you're on your way to losing a hundred pounds! Of


  • course, a lot of them don't really work and makes very little sense. What's special about


  • the keto diet, short for ketogenic, is that it changes how your body feels, and most importantly,


  • how your body uses energy by placing you into a state known as ketosis. And this is where


  • all the magic happens. In ketosis, your body starts utilizing substances


  • known as ketone bodies, which are produced by the breakdown of your body fat triglycerides.


  • Quick science, first understand that your body loves glucose. If it has glucose on hand,


  • it's going to use that first for energy. Ina keto diet, the amount of carbohydrates you


  • consume goes down, therefore, the amount of glucose goes down, too. In order to combat

    將會縮限,因此,體內的葡萄糖也會下降 身體機制會對這個狀況作出反應

  • this, your body uses stored glucose in the form of glycogen, but then that's going to


  • run out as well. The next step is to convert a substance known as oxaloacetate in the liver


  • into glucose. At the same time this is happening, your body is breaking down your fat into free


  • fatty acids and sending it to your liver to metabolize another important substance known

    並進入你的肝臟並代謝另一個重要的物質 「乙醯輔酶A」

  • as acetyl CoA. Acetyl CoA is then placed into the Krebs cycle in the liver cells to produce


  • energy. But it can't do that right now. Remember that oxaloacetate that was being broken down


  • into glucose? Well, oxaloacetate is also needed for the Krebs cycle to function. Now your


  • liver has all of these acetyl CoA lying around so it decides to break it down into two substances


  • called acetoacetate and beta-hydroxybutyrate, which are known as ketone bodies. It sends

    「乙酰乙酸」和 「β-羥基丁酸酯」也就是所謂的「酮體」

  • them into the bloodstream where other body cells pick them up, convert the ketone bodies


  • back into acetyl-CoA, into Krebs cycle, and energy is produced! This is also really good


  • news for your brain, since even though your brain loves glucose, too, it can function


  • on ketone bodies as well. In fact, ketone bodies provide more energy per gram for the


  • brain versus glucose, so win-win for your mental capacity!


  • Now so far, everything sounds good. Your body no longer relies heavily on carbohydrates,


  • it burns a lot of fat, and your brain functions pretty well. But of course, there's always


  • a catch, a number of catches in this case. Studies show that power output decreases in


  • cases where maximum intensity is required. This makes sense because the breakdown of


  • glucose via glycolysis, plays a crucial role in providing immediate energy for your body.


  • With no glucose and glycogen in your body, intense workouts become a lot harder. And


  • the lack of glycogen also affects muscle growth, since there is a strong positive connection


  • between glycogen availability and protein synthesis. Take the glycogen away, and the


  • process slows down. Oh, and there's the keto flu, something that

    肌肉的生長將會被影響。噢還有就是 「keto flu」

  • happens when your body starts transitioning off of carbs and rely more heavily on ketone

    「keto flu」發生在你的身體開始轉變由使用碳水轉為使用酮體的時候

  • bodies. The "keto flu," which isn't an actual flu, contains symptoms such as headaches,

    「keto flu」不是真的流感,不過他的症狀例如 頭痛

  • fatigue, coughing, nausea, and even upset stomach. The positive note, though, is that


  • it passes quite quickly and won't come back again unless you come out of ketosis.


  • The keto diet is also very food restrictive. A conventional diet has you eating roughly

    生酮飲食是一種非常嚴格的飲食控制 傳統的減肥

  • 20% fat, 30% protein, and 60% carbs. The keto diet, on the other hand, shifts you all the

    你大概會吃 20% 脂肪,30% 蛋白質和 60% 的碳水化合物

  • way to 70% fat, 25% protein, and 5% carbs, or below 30 grams. That's a huge change that

    生酮飲食你必須吃 70% 脂肪,25% 蛋白質和 5% 的碳水化合物(或低於30公克),這是非常大的差別

  • some people just cannot do. Cutting out so many carbs is easier said than done. This


  • is a huge battle itself, and a lot of times, a losing battle.


  • But even with the drawbacks, people still advocate for it. And the reason that's the


  • case can be summed up from this study in 2004 from the Annals of Internal Medicine: "a low-carbohydrate


  • diet (such as a keto diet), had better participant retention" compared to a low-fat diet. That


  • is saying, even with all the drawbacks, individuals on a keto diet find it much easier to stick


  • to the diet more so than a conventional diet. This is because, with so much more fat and


  • protein-dense foods, your satiety, or fullness level, goes up much faster. A 200 calorie


  • chicken breast or 200 calories worth of green leafy vegetables, will make you feel more


  • full than say a 200 calorie, carb-heavy pasta. But even if this is the case, a calorie is


  • still a calorie. Yes, protein and fat calories will make you feel more full, but it won't


  • help you lose weight if you're still eating more calories than you burn.


  • So is the keto diet worth it? Well, it all comes down to, "It depends." If you're someone


  • that struggles a lot with feeling full whenever you go on a weight loss diet, then yes, the


  • keto diet might help you battle those feeding frenzies. Just remember those drawbacks that


  • will occur, and at the end of the day, it still comes down to calories in versus calories


  • out. What's your take on the keto diet? Shared

    你對生酮飲食的想法是什麼呢? 在留言分享你的想法

  • your comments below! Thanks for watching and please subscribe for more future health and


  • fitness videos!

The keto diet, another typical fad diet? Actually, it's been around for a while now, and people

生酮飲食,又是一個減肥的新方法? 實際上生酮飲食已經被研究並施行了一段時間。

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