The Ketogenic Diet: Is Going Low-Carb For You????
生酮飲食：低碳水化合物適合你嗎？
Low-carb diets have a faithful following – and the ‘keto eating regimen’ is one of the faves. But how does it work and is it for you? Let’s take a look
低碳水化合物飲食有忠實的追隨者——“酮飲食”是最受歡迎的飲食之一。但它是如何工作的，它適合你嗎？讓我們來看看
You might not be acquainted with the ‘ketogenic food plan’, however If you’ve ever attempted to burn frame fats in the beyond, I’d bet it’s distinctly likely you’ve accompanied its principles.
你可能不熟悉“生酮飲食”，但如果你過去曾嘗試過燃燒體內脂肪，我猜你很可能已經遵循了它的原則。
A ketogenic food regimen (or ‘keto weight loss program’ for brief) is known for being a low-carb food plan, with excessive fats.
生酮飲食（或簡稱“生酮飲食”）以低碳水化合物、高脂肪而聞名。
Now, I suppose everybody has both attempted or is aware of someone who’s tried a low-carb eating regimen in an try to shed the pounds. I understand I really have.
現在，我認為每個人都嘗試過或認識嘗試過低碳水化合物飲食以減輕體重的人。我知道我當然有。
Back inside the early days of my quest for six percent abs, I decided that, as a way to attain this, I’d need to remove almost all carb resources. All I allowed myself was salad and the occasional rice cake. Don’t you want you had been me.
早在我追求六塊腹肌的早期，我就決定，為了實現這一目標，我需要消除幾乎所有的碳水化合物來源。我只允許自己吃沙拉和偶爾吃的年糕。你不希望你是我。
Want to recognize how lengthy it lasted? Three days.
想知道它持續了多久？三天。
And within the space of these three days I felt terrible. My sleep nice turned into bad, I struggled to pay attention, my gym overall performance turned into lousy and the best aspect I could reflect onconsideration on all, every day, changed into a potato. Spaghetti. Bread. Doughy, heat, freshly baked bread…
在那三天的時間裡，我感覺很糟糕。我的睡眠質量很差，我很難集中註意力，我的健身表現很糟糕，每天我唯一能想到的就是一個土豆。意大利細麵條。麵包。麵團，溫暖，新鮮出爐的麵包……
Did I shed pounds? Yes. Did I appearance higher? Most clearly no longer.
我減肥了嗎？是的。我看起來更好嗎？絕對不是。
I now take a far greater sensible approach to vitamins, all at the same time as preserving a lean physique. In reality, I now eat more carbs than ever before.
我現在對營養採取更明智的方法，同時保持苗條的體格。事實上，我現在吃的碳水化合物比以往任何時候都多。
THE KETO DIET PLAN – ALL ABOUT THOSE CARBS
生酮飲食計劃——關於那些碳水化合物
On the opposite, you’ve very possibly seen people have a few exquisite effects following a low-carb eating regimen. It doesn’t take extra than a few minutes scrolling via Instagram to look humans showing off their fat loss results after banishing the bread.
相反，您很可能已經看到人們在低碳水化合物飲食後取得了一些驚人的結果。在 Instagram 上滾動幾分鐘就可以看到人們在放棄麵包後炫耀他們的減肥結果。
Then you have the likes of Joe Wicks, with a couple of first-rate-selling books that promote low-carb food or Davina McCall spreading the message of no sugar to one,000s of lovers.
然後你會看到喬·威克斯（Joe Wicks）之類的人，他擁有多本宣傳低碳水化合物膳食的暢銷書，或者達維娜·麥考爾（Davina McCall）向成千上萬的粉絲傳播不加糖的信息。
So are they right???
Well, there may be evidence that indicates low-carb diets may be useful for weight reduction. One look at located that low-carb diets had been ‘effective strategies for short-time period weight reduction’ for obese adults.
嗯，有證據表明低碳水化合物飲食對減肥有益。一項研究發現，對於超重的成年人來說，低碳水化合物飲食是“短期減肥的有效方法”。
And every other states low-carb diets can be a ‘viable alternative to low-fat diets for producing weight loss’ and can have some first rate metabolic effects.
另一種說法是，低碳水化合物飲食可能是“替代低脂飲食以減輕體重的可行替代方案”，並且可能具有一些不錯的代謝作用。
So, there we pass – the way to shed pounds? Just forestall eating carbs.
那麼，我們開始了——如何減肥？只是停止吃碳水化合物。
Not precisely.
Before we get into why, permit’s delve a bit deeper into the keto diet plan’s philosophy.
在我們了解原因之前，讓我們更深入地研究一下生酮飲食計劃的理念。
WHAT EXACTLY DO WE MEAN BY ‘KETOGENIC’?
我們所說的“生酮”到底是什麼意思？
The keto weight loss plan gets its call from a herbal manner that takes location in the human frame, known as ketosis.
酮飲食計劃得名於人體內發生的一個自然過程，稱為酮症。
When we cut down on carbs, our our bodies produce ketones, which might be made when our livers ruin down fats.
當我們減少碳水化合物的攝入時，我們的身體會產生酮，這是我們的肝臟分解脂肪時產生的。
When we devour lots of carbs, our bodies use glucose as their number one strength supply at some point of the day. However, when carbs are limited, our glucose shops subsequently begin to run low and that is whilst ketosis takes over.
當我們攝入大量碳水化合物時，我們的身體會全天使用葡萄糖作為主要能量來源。然而，當碳水化合物受到限制時，我們的葡萄糖儲存最終開始減少，這就是酮症接管的時候。
The purpose of the weight loss plan is to have the body replace glucose for ketones as its main energy supply and, as a result, theoretically burn more body fats.
飲食的目標是讓身體用葡萄糖代替酮作為主要能量來源，因此理論上可以燃燒更多的身體脂肪。
HOW DID IT GET SO POPULAR?他是如何變的受歡迎的??
The keto eating regimen is all of the rage proper now in the fitness global.
生酮飲食現在在健身界風靡一時。
However, low-carb diets aren’t whatever new. In truth, they’ve been around for many years. Its first mainstream following became lower back in 1972 with the ‘Atkins Diet’, which later hit its height in 2003.
然而，低碳水化合物飲食並不是什麼新鮮事。事實上，它們已經存在了幾十年。它的第一個主流追隨者是 1972 年的“阿特金斯飲食”，後來在 2003 年達到頂峰。
The cause it were given so popular? The identical reason any weight loss program does…extremism.
它如此受歡迎的原因是什麼？與任何飲食一樣……極端主義。
The greater excessive a eating regimen, the greater popular it appears to turn out to be.
飲食越極端，它似乎就越受歡迎。
Just think about all the other intense diets that are obtainable…the baby meals diet, uncooked paleo weight-reduction plan, single food diets, juice diets. The listing goes on and on.
想想所有其他的極端飲食……嬰兒食品飲食、原始古飲食、單一食物飲食、果汁飲食。名單還在繼續。
So when people are advised the cause they’re obese is due to carbohydrates, going to the acute of cutting them out absolutely can seem logical.
因此，當人們被告知他們超重的原因是因為碳水化合物時，極端地完全去除它們似乎是合乎邏輯的。
And any other motive for its recognition is its simplicity. Literally anybody can comply with it.
它受歡迎的另一個原因是它的簡單性。從字面上看，任何人都可以遵循它。
All you need to do is pick ingredients which are excessive in protein and excessive in fats – and avoid meals which might be high in carbohydrates. Avoid the good stuff, right?
你所要做的就是選擇高蛋白質和高脂肪的食物——避免高碳水化合物的食物。避開好東西，對吧？
You don’t even have to count calories or music a single macro. Dreamy.
您甚至不必計算卡路里或跟踪。很夢幻
LOSING WEIGHT FAST, NOT ALL IT SEEMS
快速減肥,並不是看起來的全部
So, you’ve reduce carbs from your weight loss plan once and for all. Now what?
所以，你已經一勞永逸地從你的飲食中減少了碳水化合物。怎麼辦？
Well, fast weight reduction simply. Sound too right to be actual? Well, as with most matters thats because it's miles.
嗯，實際上是快速減肥。聽起來好得令人難以置信？好吧，就像大多數事情一樣，因為它是。
Notice I said ‘weight reduction’ and no longer ‘fat loss’?
注意我說的是“減肥”而不是“減肥”？
That’s due to the fact the general public of the weight you initially lose whilst cutting out carbs is out of your bodies water and glycogen shops.
這是因為你在減少碳水化合物時最初減掉的大部分體重來自你體內的水分和糖原儲存。
When we've got a food regimen that consists of carbohydrates, our bodies shop glycogen in its muscle cells. For every gram of glycogen stored, there might be the extra weight of approximately 3-4 grams of water. That’s what we name ‘water weight’.
當我們的飲食中含有碳水化合物時，我們的身體會將糖原儲存在肌肉細胞中。每儲存一克糖原，就會增加大約 3-4 克水的重量。這就是我們所說的“水重”。
Now, when you don't forget that Mr. Joe or Mrs. Jane Average will save as much as four hundred-450 grams of glycogen at any individual time, attempt multiplying that by the extra water weight (four grams). You get to the grand total of 1600-1800 grams, or 1.8kg. That’s lots.
現在，當您考慮到 Mr. Joe 或 Mrs. Jane Average 在任何時候都會儲存多達 400-450 克的糖原時，請嘗試將其乘以額外的水重（4 克）。總計 1600-1800 克，或 1.8 公斤。好多啊。
That’s nearly four lbs of frame weight dropped from glycogen by myself!
僅糖原就減少了近 4 磅的體重！
THE LOW-CARB CULT
低碳水化合物崇拜
If you’ve ever argued once with a low-carb enthusiast then you’ve probably never bothered to argue twice.
如果您曾經與低碳水化合物愛好者爭論過一次，那麼您可能從來沒有費心爭論過兩次。
Fans of the low-carb diet can be pretty passionate when it comes keeping pizza or chips away from their mouths.
當披薩或薯條遠離他們的嘴時，低碳水化合物飲食的粉絲可能會非常熱情。
And, more often than not, they will bring up their go to topic of insulin.
而且，他們往往會提出他們的胰島素話題。
Insulin is the hormone in our body that regulates sugar levels in our blood. When you eat a meal, its carbohydrates are broken down. The resulting glucose from this process is then taken to your muscles through your bloodstream.
胰島素是我們體內調節血液中糖水平的激素。當你吃一頓飯時，它的碳水化合物會被分解。然後從這個過程中產生的葡萄糖通過你的血液被帶到你的肌肉中。
Rather cleverly, your pancreas senses this rise in glucose levels and releases insulin which allows the muscles, liver and fat cells to receive the glucose.
相當巧妙的是，您的胰腺會感應到葡萄糖水平的升高並釋放胰島素，從而使肌肉、肝臟和脂肪細胞接收葡萄糖。
Once blood glucose levels drop, so does your insulin and so the process repeats itself throughout the day as and when you eat a meal. Alongside this process, insulin prevents the breakdown of fat whilst also stimulating the production of fat.
一旦血糖水平下降，您的胰島素也會下降，因此該過程會在您用餐時全天重複。除了這個過程，胰島素還可以防止脂肪分解，同時刺激脂肪的產生。
It’s this last point that low-carb advocates have based their beliefs on, using the reasoning of: high carb = high insulin levels = stimulation of fat production = fat gain.
正是這最後一點，低碳水化合物倡導者基於他們的信念，使用以下推理：高碳水化合物 = 高胰島素水平 = 刺激脂肪生成 = 脂肪增加。
But it’s not quite as straightforward as that for the following reasons:
但它並不那麼簡單，原因如下：
- You can still store fat, even when insulin levels are low
- 即使胰島素水平低，您仍然可以儲存脂肪
- Carbohydrates are not the only insulin spiking macronutrient. Protein also spikes insulin.
- 碳水化合物並不是唯一能刺激胰島素的宏量營養素。蛋白質也會刺激胰島素。
- Insulin can actually suppress your appetite
- 胰島素實際上可以抑制你的食慾
- Insulin is only spiked after meals. Over a 24-hour period spikes and drops in insulin will balance out.
- 胰島素只在飯後服用。在 24 小時內，胰島素的峰值和下降會達到平衡。
- Fat loss is determined by calories in vs. calories out.
- 減脂取決於卡路里輸入與卡路里輸出。
CALORIES ARE KING
卡路里為王
I’m sure you’ve heard this saying before and there’s a good reason for it – it’s true.
我相信你以前聽過這句話，這是有充分理由的——這是真的。
Low-carb diets work on the basis that every other diet does: they get you to restrict your calorie intake so you end up being in a prolonged, calorific deficit.
低碳水化合物飲食的工作原理與其他所有飲食一樣：它們讓您限制卡路里攝入量，因此您最終會長期處於熱量不足的狀態。
When it comes to burning fat, the human body plays by the law of ‘thermodynamics’. In layman’s terms, this law says that weight management is a case of calories in vs. calories out.
在燃燒脂肪方面，人體遵循“熱力學”定律。用外行的話來說，這條法律說，體重管理是卡路里攝入與卡路里消耗的一個例子。
That means weight gets dictated by the total calories you eat minus the total calories you burn off throughout the day. So if you want to lose weight, you need to eat less calories than you burn each day.
這意味著體重取決於你吃的總卡路里減去你全天消耗的總卡路里。因此，如果你想減肥，你每天攝入的卡路里要少於你燃燒的卡路里。
When you cut out an entire food group, then, it’s inevitable you’re going to be cutting out a large proportion of your daily calories. I mean you literally take away a third of your options.
那麼，當您減少整個食物組時，您將不可避免地減少日常卡路里的大部分。我的意思是你從字面上拿走了三分之一的選擇。
To illustrate that, here’s what I would consider the average person’s usual carb choices for a typical day:
為了說明這一點，我會考慮普通人一天中通常的碳水化合物選擇：
Breakfast: toast/cereal/oats/fruit or fruit smoothie (yes, there are carbs in fruit – sugars!)
早餐：烤麵包/麥片/燕麥/水果或水果冰沙（是的，水果中含有碳水化合物——糖！）
Lunch: sandwich/pasta pot/fizzy drink/crisps/fruit
午餐：三明治/意大利面鍋/汽水/薯片/水果
Dinner: pasta/rice/potatoes/chips/pies
晚餐：意大利面/米飯/土豆/薯條/餡餅
Oh, and not forgetting any cheeky snacks in between…
哦，不要忘記中間的任何厚顏無恥的小吃……
You can quickly see how removing all these foods is going to drastically cut down a person’s daily calorie intake.
您可以很快看到去除所有這些食物將如何大幅減少一個人的每日卡路里攝入量。
WHY YOU SHOULD EAT CARBS
First off, it’s essential to know that all carbohydrate sources include 4 energy in step with one gram – and, regardless of what the supply, your frame is going to interrupt all of them down into easy sugars that may be absorbed into the body for energy.
首先，重要的是要知道所有碳水化合物來源每克含有 4 卡路里 - 而且，無論來源是什麼，您的身體都會將它們全部分解成可以被人體吸收為能量的單醣。
Carbohydrates are your body’s preferred supply of electricity, so it makes experience to provide it what it wants and what it can use maximum efficiently to sustain you along with your sports and exercise for the duration of the day.
碳水化合物是您身體首選的能量來源，因此給它想要的東西以及它可以最有效地利用它來維持您全天的活動和鍛煉是有意義的。
Not best do they supply electricity in your muscle mass but they're also used to assist gasoline brain interest, your kidneys, liver and vital worried machine.
它們不僅為您的肌肉提供能量，還用於幫助促進大腦活動、腎臟、肝臟和中樞神經系統。
Then there’s the advantage of fibre, which we get thru carbs. This helps with our digestive machine and facilitates hold everything downstairs healthy and everyday.
然後是纖維的好處，我們通過碳水化合物獲得。這有助於我們的消化系統，並有助於保持樓下的一切健康和規律。
Basically, in case your body became a automobile, carbohydrates will be the petrol.
基本上，如果你的身體是一輛車，碳水化合物就是汽油。
So, does this mean we are able to all cross and eat ice cream and donuts to our hearts’ content?
那麼，這是否意味著我們都可以盡情享用冰淇淋和甜甜圈呢？
Sadly, no.
可悲的是沒有。
We nevertheless want to ensure we’re getting the right styles of carbs in our diet and that the general public of our resources are nutrient wealthy. Think whole grains, oats, pulses, greens and end result – and goal for these to make up round 80% of your carbohydrate intake.
我們仍然需要確保我們的飲食中攝入了正確類型的碳水化合物，並且我們的大部分來源都富含營養。想想全穀物、燕麥、豆類、蔬菜和水果——目標是這些食物佔碳水化合物攝入量的 80% 左右。
HOW MANY CARBS SHOULD I EAT?
我該吃多少碳水化合物???
Ah, the holy grail. The query on everyone’s lips.
啊，聖杯。每個人都掛在嘴邊的問題。
Unfortunately, there’s no sincere answer. You see, the amount of carbs you have to eat can rely upon masses of factors, like your weight, frame composition, contemporary dreams, clinical history and your interest stages.
不幸的是，沒有直接的答案。你看，你應該吃多少碳水化合物取決於很多因素，比如你的體重、身體成分、當前目標、病史和你的活動水平。
If you’re looking for more than a few to get things began then I would jump over to a each day calorie calculator, like this one, to exercise session your ‘general every day power expenditure’. It’ll provide you with your expected calories, in line with your goals, and also spoil down what number of grams of carbs, protein and fat you must be aiming to eat each day.
如果你正在尋找一個數字來開始工作，那麼我會跳到一個每日卡路里計算器，就像這個，計算你的“每日總能量消耗”。它會根據您的目標為您提供估計的卡路里，並分解您每天應該攝入多少克碳水化合物、蛋白質和脂肪。
IT ALL COMES DOWN TO PERSONAL PREFERENCE
這一切都歸結為個人喜好
Now comes the time if you have to ask your self the question:
現在到了你必須問自己這個問題的時候了：
“Do I want to follow a low-carb ketogenic food regimen or have a mild to high carbohydrate intake as part of a calorie-managed weight loss plan?
“我是想遵循低碳水化合物生酮飲食，還是在卡路里控制飲食中攝入中度至高碳水化合物？
And the solution, as constantly, is going to be – it depends.
和往常一樣，答案將是——這取決於。
Both diets have their advantages and drawbacks and also you’ll find human beings which have had first-rate weight reduction effects from following both techniques.
兩種飲食都有其優點和缺點，你會發現遵循這兩種方法的人減肥效果很好。
What you want to decide for your self is which food regimen is great suited to you and your life-style.
您需要自己決定哪種飲食最適合您和您的生活方式。
Which approach goes to give you the first-rate hazard of sustained, long lasting results? Results that you can see yourself following lengthy into the destiny?
哪種方法最有可能為您提供持續、持久的結果？您可以看到自己在未來很長一段時間內遵循的結果？
Remember fats loss is a marathon, no longer a sprint.
請記住，減脂是一場馬拉松，而不是短跑。
After all you may have the only eating regimen inside the global, but if you can’t keep on with it then it will become completely vain.
畢竟你可以擁有世界上最有效的飲食，但如果你不能堅持下去，它就變得毫無用處。
Answer the questions above truly and you’ll pick the technique that is right for you.
如實回答上述問題，您將選擇適合您的方法。
Clue: it consists of carbs.
線索：它包括碳水化合物。
Personally, I don’t recognize how every body that might function without carbs. I imply, there’s simplest so many cups of coffee a person can drink in one day.
就個人而言，我不知道沒有碳水化合物的人如何運作。我的意思是，一個人一天只能喝這麼多杯咖啡。
Have you ever attempted the ketogenic food regimen within the past? Or possibly you’re debating whether it’s proper for you? Let me understand your mind and what outcomes you’ve had previously with the low-carb weight-reduction plan.
你過去試過生酮飲食嗎？或者你正在爭論它是否適合你？讓我知道您的想法以及您之前使用低碳水化合物飲食的結果。
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