When you keep your carbohydrate intake in the keto-required 20 to 50 grams per-day range, which isn’t much (one apple has about 15 grams of carbs)—and replace those missing carbs with a high amount of fat (70% to 80% of calories)—the body kicks into ketosis, a.k.a. fat-burning, after several days. The amount of protein on the keto plan is also kept moderately low because it, too, can be converted into glucose by your body, making it a preferred fuel choice and preventing your body from staying in ketosis. (Protein also increases insulin secretion, which inhibits ketosis.) Unlike many other diets, which have wiggle room in how you divide your carbs/protein/fat content (perhaps focusing more on calories or portion sizes or quality of carbs), the finely-tuned ratios of the keto diet mean that any carb “cheating”—a cookie here, a bowl of rice there—will knock you out of ketosis, thus undermining the chemical reaction that’s at the heart of the diet.
为何如此？Keto的低碳酸计数意味着您自然含有较少的葡萄糖源通过血液，因此您不需要胰岛素将葡萄糖移动到细胞中。Another big fat bonus: The weight loss alone from a keto plan can lower a person’s reliance on blood glucose-lowering medications (being overweight can impair your body’s ability to make and use insulin, and losing weight can improve insulin sensitivity and use), which is no small thing, since one of the side effects of injected insulin is (cruelly) weight gain.
对抗的高脂饮食心脏病？It sounds crazy, but science is beginning to show that the keto diet (and other low-carb diets) can raise good cholesterol (HDL) and lowering triglycerides, a type of lipid tightly linked to arteriosclerosis (a.k.a. hardening of the arteries that can lead to a heart attack). Some people with high cholesterol who stick with the keto diet for several months see beneficial changes (such as reduced triglycerides—which can start going down within weeks—and increased good HDL) and are able to reduce the amount of statin medications they’re on or get off them altogether. Experts emphasize, however, that you shouldn’t go hog- (or butter-) wild with saturated fats—found mostly in animal products—which are linked to increase in LDL and a lowering of HDL.
But staying in ketosis isn’t necessarily the end-all be-all for the diet if you consider its other benefits: feeling fuller so you don’t snack your way through the pantry and weaning yourself off a high-carb feedback loop that has you craving sugar all the time. If you’re willing to play a little loose with the rules, you might find a keto-style plan that’s easier to commit to for the long term. Let’s look at a few ways to live la vida keto:
For those who can’t handle a 24/7 keto existence—or if you desperately need a carb boost on days when you want to clock an intense aerobic exercise session (your body needs more glucose during aerobic exercise)—doing keto for, say, five days on, two days off, may work better with your lifestyle and schedule.