生酮饮食吃了高碳水、偷吃破酮,如何挽救?自然疗法,柏格医生dr berg
Summary
TLDR本视频讨论了在生酮饮食中偶尔作弊后如何控制损害。虽然不推荐作弊日,但视频中提供了一些策略来最小化损害,例如选择营养密集型食物、选择不同类型的糖、增加纤维摄入、选择有机食品、避免含有味精的食品,并建议在作弊餐后进行锻炼和延长禁食时间。这些方法有助于稳定血糖,改善胰岛素抵抗,减少高糖带来的损害。
Takeaways
- 🚫 视频作者不推荐在生酮饮食中进行欺骗日或欺骗餐,因为这会对身体造成影响。
- 🔍 欺骗日的主要伤害是胰岛素水平的急剧上升,胰岛素与多种健康问题有关。
- 🍬 选择营养密集型食物可以减少高糖摄入带来的并发症和副作用。
- 🥤 与果汁相比,整个水果含有更多的维生素、矿物质、酶和纤维,可以缓解果糖的影响。
- 🥔 选择富含营养的食物,如红薯或甜土豆,而不是普通土豆,因为它们含有更多的营养。
- 🍯 如果必须使用甜味剂,选择含有营养成分的糖,如糖蜜,而不是精制糖。
- 🍬 食用不同类型的糖时,要注意它们对肝脏的影响,尤其是高果糖的糖。
- 🍺 如果必须饮酒,选择纯酒精饮料,因为它们对肝脏的影响较小。
- 🌾 选择有机食品以避免GMO和农药残留,特别是如果需要摄入碳水化合物。
- 🔑 阅读食品成分表,避免含有味精(MSG)的食品,因为它会显著增加胰岛素水平。
- 🧂 食用醋、钾、镁、电解质混合物、维生素B1和营养酵母等可以帮助稳定血糖并改善胰岛素抵抗。
- 🏃♂️ 通过锻炼和延长禁食时间,可以帮助身体更快地消耗多余的糖分并恢复到生酮状态。
Q & A
什么是酮症饮食中的'欺骗日',为什么作者不推荐它?
-所谓的'欺骗日'是指在酮症饮食期间,允许自己摄入高碳水化合物的食物,打破严格的饮食限制。作者不推荐'欺骗日',因为这样会暂时提高胰岛素水平,从而对身体造成一定程度的损害,包括可能对肝脏、动脉、肾脏、眼睛和大脑产生不良影响。
为什么摄入精制糖对健康有害?
-精制糖,如白糖,不含维生素或矿物质,因为这些营养成分在加工过程中被去除并转化为糖蜜。摄入精制糖会导致胰岛素水平飙升,从而增加患糖尿病、心脏病和其他健康问题的风险。
作者建议在酮症饮食中'欺骗日'使用哪种甜味剂?
-作者建议在酮症饮食中'欺骗日'如果必须使用甜味剂,可以选择糖蜜,因为它相比白糖含有更多的营养成分。
为什么食用富含营养素的食物可以减少高糖摄入的副作用?
-富含营养素的食物即使含有高碳水化合物,也能减少由于高糖摄入引起的并发症和副作用。这些营养素能在一定程度上保护身体免受高胰岛素水平的损害。
为什么全果比果汁更健康?
-全果含有维生素、矿物质、酶和纤维,这些成分可以缓解果糖的影响。而果汁是经过巴氏杀菌的,其中的营养成分和酶大部分被破坏,只剩下浓缩的糖。
在酮症饮食中,为什么选择山药或红薯而不是土豆?
-山药或红薯相比土豆含有更多的营养素,因此即使在'欺骗日'食用,也能提供更多的健康益处。
为什么在酮症饮食中选择野米而不是白米?
-野米比白米含有更多的营养素,因此在'欺骗日'选择野米可以减少对身体的潜在损害。
为什么在'欺骗日'应避免摄入高果糖的糖?
-高果糖的糖,如高果糖玉米糖浆,会迫使肝脏进行代谢,可能导致肝脏过载,增加胰岛素抵抗和脂肪肝的风险,对肝脏的损害是葡萄糖的两倍。
为什么酒精比含糖酒精饮料对肝脏的影响小?
-直接饮用酒精相比含糖酒精饮料对肝脏的影响小,因为含糖饮料中的糖会增加胰岛素水平,从而对肝脏造成更大的损害。
为什么在'欺骗日'增加纤维摄入有助于减少胰岛素的影响?
-纤维虽然被归类为碳水化合物,但它不会像其他碳水化合物那样引起胰岛素水平的上升。因此,在'欺骗日'增加纤维摄入可以帮助减少由于摄入高糖食物而引起的胰岛素反应。
为什么选择有机食品而不是商业种植的食品?
-有机食品不含农药、抗生素和其他有害化学物质,如草甘膦。选择有机食品可以减少这些潜在有害残留物的摄入。
为什么味精(MSG)会显著增加胰岛素水平?
-味精(MSG)可以显著增加胰岛素水平,因为它会刺激味蕾,使食物尝起来更加美味,从而可能导致人们摄入更多的食物,增加胰岛素的分泌。
为什么在'欺骗日'食用醋可以帮助稳定血糖?
-醋可以帮助稀释食物中的糖分,减缓糖分的吸收,从而有助于稳定血糖水平。
为什么在'欺骗日'后进行锻炼和禁食有助于减少损害?
-锻炼可以帮助燃烧多余的糖分,而禁食可以帮助降低胰岛素水平,使身体重新开始燃烧脂肪,从而减少由于'欺骗日'造成的潜在损害。
为什么作者建议在'欺骗日'后不要长时间恢复,而是尽快回归正常的饮食计划?
-因为'欺骗日'会暂时将人从酮症状态中移出,如果这种状态持续时间过长,会造成更多的身体损害。因此,作者建议在'欺骗日'后尽快回归正常的饮食计划,以减少对身体的影响。
Outlines
🍽️ 酮食作弊日的损害控制
本段讨论了在执行酮食饮食计划时偶尔作弊一天可能带来的问题,并提供了如何最小化损害的建议。主要观点是,作弊日会导致胰岛素水平的急剧上升,这与多种健康问题有关,如脂肪肝、动脉、肾脏、眼睛和大脑的氧化损伤。作者强调,尽管不推荐作弊日,但若有人这样做,应选择营养密集型食物,如使用含矿物质的糖蜜代替精制糖。此外,提到了选择天然食物而非加工果汁、选择含更多营养素的根茎类蔬菜、野生稻米、以及低糖高纤维的浆果等。还提到了不同类型的糖,如葡萄糖和果糖,以及它们对肝脏的不同影响,尤其是高果糖玉米糖浆对肝脏的损害更为严重。
🍇 选择更健康的糖和食物
这段内容继续讨论了如何在不可避免的作弊日中选择更健康的选项。强调了避免高果糖摄入的重要性,因为果糖过多会增加肝脏负担,导致胰岛素抵抗和脂肪肝。提到了酒精与含糖饮料相比,选择纯酒精可能对肝脏影响较小。讨论了纤维如何帮助减少胰岛素反应,以及有机食品相较于商业种植食品的优势,因为后者可能含有农药和抗生素。还提到了避免味精(MSG)的重要性,因为它会显著增加胰岛素水平。为了减少损害,建议在餐中加入醋,以及补充钾、镁、电解质、维生素B1和营养酵母等营养素,这些都有助于稳定血糖和改善胰岛素抵抗。最后,建议通过锻炼和延长禁食时间来消耗多余的糖分,尽快恢复到酮食状态。
🥂 作弊日的策略和建议
最后一段提供了关于作弊日的具体策略和建议。建议将作弊行为限制在最短时间内,例如仅在一个晚上或一餐中,然后立即恢复饮食计划,以减少对身体的长期影响。作者提醒观众,长时间的作弊会导致更多的损害,并建议在节假日期间有意识地控制自己的饮食。此外,还鼓励观众在作弊后通过更长时间的禁食来弥补损害,并强调了快速回到饮食计划上的重要性。最后,提醒观众点击通知铃铛以获取所有内容的更新。
Mindmap
Keywords
💡酮症饮食
💡胰岛素
💡营养素
💡精制食品
💡血糖指数
💡果糖
💡纤维
💡有机食品
💡味精
💡电解质
💡间歇性禁食
Highlights
谈论了在生酮饮食中作弊日的损害控制方法。
作者不推荐作弊日或作弊餐,因为它们会对身体造成影响。
解释了作弊日导致胰岛素飙升,与多种健康问题相关。
强调了营养素丰富的食物可以减少高糖带来的副作用。
建议在食谱中使用糖时选择含有更多营养素的糖蜜。
比较了果汁和整个水果的营养价值,推荐选择整个水果。
讨论了不同类型糖(如葡萄糖和果糖)对肝脏的影响。
指出高果糖玉米糖浆对肝脏的损害是葡萄糖的两倍。
提到了酒精与含糖饮料相比,对肝脏的影响较小。
强调了纤维在减少胰岛素影响中的作用。
讨论了有机食品与商业食品在农药和除草剂残留上的差异。
提到了味精(MSG)会导致胰岛素激增的问题。
建议在作弊餐中加入醋以帮助稳定血糖。
提到了钾、镁、电解质混合物、维生素B1和营养酵母对稳定血糖的帮助。
建议通过锻炼和延长禁食时间来减少作弊餐后的损害。
强调了作弊餐可能导致退出酮症状态,建议快速回到饮食计划。
讨论了节假日期间人们如何长时间退出饮食计划,以及如何减少损害。
最后,作者建议如果退出饮食计划,应尽快弥补损害。
Transcripts
oh hey how you doing so today we're
going to talk about damage control from
your cheat day on keto I know this might
be extremely hard to believe but there
are some people that cheat on keto So
today we're going to talk about damage
control and what actually is the damage
when you do a cheat day now if you read
my books or watch my videos I never
recommend a cheat day let alone a cheat
meal okay because it does set you back
but there are going to be people that do
go off the program and let's just talk
about what you can do to minimize the
damage so the damage is basically the
spike in insulin insulin is behind the
fatty liver insulin is behind the
oxidation damage in your arteries in
your kidney in your eye in your brain it
is directly linked to causing so many
problems when we bring it to a normal
range all sorts of Miracles happened you
have foods that have nutrients and you
have foods that do not have nutrients
they're called refined Foods or refined
carbohydrates um refined sugar for
example um has no vitamins or minerals
they take the vitamins and minerals from
sugar and they concentrate them as
molasses okay so if you were going to
use a sweetener in some recipe and you
wanted to go off the program obviously
use molasses why because it has more
nutrients what what is the advantage to
consuming More nutrient-dense
Foods well when you actually have
nutrients despite having high
carbohydrates you decrease the
complications and the side effects from
the damage that that high sugar causes
okay so you'll have like a diabetic for
example if they have high sugar and
they're taking nutrients they have a lot
less side effects when they consume
refined foods without the nutrients
there's more damage in the eye for examp
example in the kidney and the heart so
it's these nutrients that protect you
against the damage of high insulin to a
certain
degree so let's just look at juice for
example that's pasteurized versus the
actual whole fruit okay well the fruit
has the vitamins and minerals the
enzymes and the fiber that can buffer
the effects of that fructose sugar um
juice is this concentrated sugar and
it's pasteurized they kill all the
nutrients through the Heat and um
there's very little enzymes left but it
will sit on the shelf for a long period
of time so of course fruit is a lot
better than juice uh let's say for
example you're doing a potato versus a
yam or sweet potato there's more
nutrients in a yam or a sweet potato
than there is in a potato wild rice
versus white rice there's a lot more
nutrients in the wild rice and then if
you had a choice between the actual
fruit like an apple versus berries
berries are lower in sugar and they have
a good amount of fiber and they're much
better than fruit on the glycemic index
all right the next one is the type of
sugar that you're going to consume um
you have glucose you have fructose
there's other sugars as well but table
sugar for example is a combination of
5050 split of glucose and fructose so
when we talk about high fructose corn
syrup we have have like 50 I think it's
58% fructose and then the rest glucose
so there's different percentages of
these two sugars and then we have a Gava
nectar which is at least
70% fructose and the rest
glucose um and then we have beet sugar
which is the same as table sugar but
beet sugar is GMO cane sugar is not so
the type of sugar is important too
because if it's uh GMO it has residues
of glyphosate which is a chemical we're
just talking about relative differences
in what's worse okay the sugar with the
glyphosate or the sugar without the
glyphosate now I'm going to do a
separate video on fructose but what you
have to realize about fructose which is
confusing for a lot of people because
they they are told that fructose is low
on the glycemic index okay and it is
it's like
19 so just knowing that information
you're like oh wow I can do fructose
that's totally fine and I can do a Gava
netra because that is H so-called
ketofriendly because it's low in the
glycemic index
right wrong the problem if a sugar has
too much fructose what happens is that
the liver is forced to metabolize all of
it so when you have regular glucose all
the cells can metabolize that sugar okay
so it kind of spreads out all over the
place but fruit
is forces the liver to deal with it so
we have a situation where the liver is
overloaded especially if there's too
much fructose and that's why like you
have people like drinking all this high
fructose corn syrup crap and they're
just really messing up their liver it's
twice as damaging than glucose it's it
causes insulin resistance it causes a
fatty liver um way more than glucose so
it just creates more damage in the liver
it's it's similar to consuming alcohol
so if you have a
choice avoid fructose okay now you say
well what about fruit well in the fruit
you have a certain amount of fructose
but you have the fiber you have the
nutrients that buffer the effects and
then we have alcohol right so if you
have a choice between drinking alcohol
versus alcohol with sugar and all the
sugary drinks do the straight alcohol
because that's going to have less effect
on the liver unless you do a lot of
straight alcohol then that's going to
have more of damage damaging effects all
right next one we talked about this
already fiber fiber reduces insulin even
now fiber is considered a carbohydrate
in fruits and vegetables it does not
Spike insulin so if you're doing a cheat
meal make sure you increase your fiber
to reduce the insulin effect all right
next one organic versus commercial well
if it's commercial it's going to be GMO
usually okay organic means without
pesticides and Inc Ides and antibiotics
so let's say for example you're forced
to do a cheat day and you have to do
some carbohydrates in the form of corn
okay corn chips popcorn do organic at
least it'll be without the glyphosate
okay that's a step up soy for example
let's say you're at the grocery store
for example and you you need to buy a
dressing or mayonnaise or something like
that and all you see is soy soy soy soy
you can't buy any alternative um and
there's one that's organic soy well
that's a Step Up same thing with canola
oil organic step up because it's it has
uh glyphosate in there now MSG mono
sodium glutamate will increase and Spike
your insulin by
300% it's hidden as modified food starch
this is why you need to read the
ingredients in foods but it's in a lot
of restaurants that are fast food and
other restaurants too so you really have
to be aware if you're in a like a
Chinese restaurant in America America
you're probably going to get MSG and
that's going to be a problem because
it's going to spike your insulin CU it's
usually carbohydrates or sugar and MSG
insulin is going to push it down you're
going to end up with low blood sugars
and you're going to be hungry an hour
later which is going to cause you to eat
more okay but of course while you're
eating it it's like wow this tastes so
good it's amazing just because the
chemical M makes it taste better than it
really is okay to minimize the damage
you can also consume Alid of vinegar
with that meal and that will help you of
course dilute it like one tablespoon in
some water that will help your blood
sugars also by taking uh pottassium
magnesium in electrolyte mix or in some
powder B1 and nutritional yeast and
vitamin D these nutrients actually help
stabilize your blood sugars they improve
insulin resistance they will to a
certain degree buffer the effect of the
high sugar
okay that's why the nutrient dense foods
are
recommended but you can just take those
nutrients individually to kind of
minimize the damage now when you
exercise you can burn off the excess
sugar that you just consumed that would
be a smart thing um and then of course
get right on a fasting program fast
longer to make up the damage from the
cheat meal okay you notice I didn't say
cheat day um so we fast and and we can
basically just bring our uh insulin down
to where it needs to be over a long
period of time and then your body will
start burning up the excess sugar and
then tap in the fat again now just
realize when you do a cheap meal it can
knock you out of ketosis for a good
amount of time so I would recommend
having an agreement with yourself if you
go off the program then you
automatically have to make up the damage
by fasting a lot longer than you
normally would I think that would be a
very good uh thing to do when you go off
the keto plant
don't spread it out for a long period of
time just do it for a shorter period of
time and then get right back on the plan
now you see this a lot with holidays
people between Thanksgiving and New
Year's they go off the
program the longer you do that the more
damage it creates why don't you just go
off on Thanksgiving okay or maybe even
that Thanksgiving meal and have it one
meal a huge meal go off the program and
get right back on it so let's say for
example it's a weekend um a lot of times
people have the entire weekend of one
big alcohol experience well just like
make it a Friday night or a Saturday
night and then get right back on it so
you don't spread it out over a long
period of
time all right there you have it um
damage control on your
cheat
meal all right thanks for
watching so if you want to get notified
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