The ketogenic diet has become a popular keyword for healthy and slim diets in recent years. However, in addition to the ketogenic diet, the long-established Mediterranean diet and the Deshu diet cannot be ignored. These two diets have been rated as the "best diet" for more years ( (Including 2021) The first two, because the diet stresses a balanced diet, it can be maintained for a long time, and it can also help reduce the risk of various health problems. On the contrary, the popular ketogenic diet is ranked second in the "best diet". The principle of eating more fat and less starch has been questioned. Now let’s understand these three diets in one go and see which one is right for you.
Written by: Daphne Wu｜Photo: Unsplash
The "Best Diet" selected by American diet, weight loss, and health experts each year, this year the Mediterranean diet was again selected as the first "Best Diet", followed by the Deshu Diet. What is the difference between them?
A KETOGENIC DIET SHOULD AVOID STARCH
The ketogenic diet has attracted much attention in recent years. In addition to subverting the general principles of healthy eating, the ketogenic diet is also attractive because it can lose weight quickly. It lasts for a long time and is ranked as the second-to-last recommended food in the "Best Diet". What exactly is the ketogenic diet? Basically, it is a lot of good fat, moderate amount of protein and super low carbohydrates. The ratio is about 70% fat, 25% protein and 5% carbohydrates. The reason is that we hope that the body will not use carbohydrates as energy sources. With multiple ketones, nutritional ketosis can be maintained stably. A high blood ketone concentration is equivalent to burning fat. Also because it gets rid of starch and sugar, the weight loss effect is naturally faster. In addition, it can also improve hormones, appetite, and enhance immunity. Wait. However, many nutritionists pointed out that if too little starch is taken, blood sugar will be lower, which may cause tremors and headaches. A ketogenic diet will also increase the bad cholesterol in the body and increase the risk of cardiovascular disease. Bad breath, fatigue, dizziness and other side effects are basically not suitable for diabetics, children, pregnant women, breastfeeding mothers and people with kidney disease. You may wish to consult a professional before taking a ketogenic diet.
MEDITERRANEAN DIET EMPHASIZES HIGH-QUALITY OIL SOURCES
The Mediterranean diet is characterized by simple plant-based cooking. In addition to eating a lot of low-GI foods such as fruits and vegetables, whole grains, beans and nuts, it is also recommended to eat more fish and less red meat, and it is especially emphasized to use more Extra virgin olive oil and other high-quality oil sources, while reducing the consumption of refined sugar and flour, the above ingredients can effectively prevent the spike in blood sugar, and also help reduce the risk of dementia, breast cancer, diabetes, and high blood pressure. At the same time, it helps to lose weight, and the Omega-3 unsaturated fatty acids in high-quality oil sources have an anti-inflammatory effect. Therefore, compared with other diets, the Mediterranean diet is more balanced and nutritious, and is basically suitable for most people.
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DESHU DIET EMPHASIZES HIGH-FIBER AND LOW-FAT
It is known that Deshu Diet was originally designed for people with high blood pressure. Its diet is characterized by high-fiber and low-fat foods. It emphasizes low salt and low cholesterol, which can help lower blood pressure and lose weight. It is recommended that foods rich in fiber, protein, calcium, potassium, and magnesium, such as fruits and vegetables, low-fat milk, whole grains, vegetable oil, fish, chicken, nuts, etc. Like many healthy diets, people who advocate a Deshu diet should avoid eating foods that contain a lot of saturated fat, such as fatty meat, full-fat milk, etc. In addition, trans fat and high-sodium foods should not be eaten. Therefore, the Deshu diet has also been rated as the number one for the best heart health diet and the best diet model for weight loss. If you are pursuing weight loss and health, you may wish to refer to it.
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KETOGENIC DIET RECIPES: