I want to increase my meat and vegetable intake, and not eat rice and starchy foods to lose weight. Is that okay? What should I pay attention to? (Ngoc Han, Ho Chi Minh City)
Reply
Eating meat instead of rice to lose weight is also known as the keto diet. By minimizing the amount of starch (carbohydrate), increasing the amount of protein and fat in the daily diet. The amount of protein is kept at 10-25% of the total daily energy level, helping the body maintain a state of ketosis. At that time, the pancreas is stimulated to increase the burning of fat, converting fat into ketones, providing energy for the body.
Applying the keto diet can bring about rapid weight loss and significantly reduce blood sugar levels. However, you need to keep in mind the following:
First, the keto diet is to minimize starchy foods, not to eliminate them completely. Second, the body focuses on using ketone fat instead of carbohydrates for a long time, which can change the body's metabolism and increase bad cholesterol levels, causing many harmful effects to health.
People with weakened immune systems or metabolic disorders, high blood cholesterol, cardiovascular disease, impaired liver function, kidney disease... should not follow the keto diet. Because the diet can make the disease worse or cause dangerous complications.
Long-term abuse of the ketogenic diet can increase blood uric acid, increase urinary calcium, hypoglycemia, and increase the risk of cardiovascular disease.
If you need to apply the keto diet to lose weight for a certain period of time, you should consult your doctor specifically to ensure that you absorb the appropriate amount of carbohydrates according to your health condition. You should supplement with vegetable oils (soybean, sunflower, olive, rapeseed) containing a lot of omega-3 ALA, which is good for cardiovascular health. Supplementing the biological compound GDL-5 (extracted from South American sugarcane pollen) helps regulate blood lipids, reduce the amount of excess bad cholesterol in the blood and increase good cholesterol.
The principle for safe and effective weight loss is that the total amount of calories consumed must be lower than the amount of calories burned daily. In addition, you need to have an exercise regimen appropriate to your health condition.
Doctor Tran Thi Tra Phuong
Nutrihome Nutrition Center
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