上下血壓Blood Pressure

自從減重後, 上血壓有改善, 但仍在120~130之間, 未達理想水平, 

相信在生活習慣和控制體重方面要再注意一點. 

以下是量度血壓的指引：

最佳的量血壓時間通常是在早上和晚上。

Can low-carb diet lead to KETOSIS?

Can low-carb diet lead to Ketosis? 

The answer is YES.

It depends on how low the carbohydrate intake is.

How Low-Carb Leads to Ketosis:

• Ketosis is a metabolic state where your body starts using fat (in the form of ketones) as its primary fuel source instead of carbohydrates (glucose). This happens when carbohydrate intake is very low, typically under 50 grams of carbs per day, although the exact threshold can vary from person to person.

• A low-carb diet refers to any diet that restricts carbohydrates, often to below 100-150 grams per day, but not all low-carb diets are strict enough to induce ketosis.

To achieve ketosis, carbohydrate intake generally needs to be limited to:

• 20-50 grams of net carbs (total carbs minus fiber) per day, depending on individual metabolism and activity level.

Key Differences:

• Low-Carb Diet: Restricts carbs but may still include moderate amounts of carbs from vegetables, fruits, and even grains or legumes.
• Keto Diet: Takes low-carb further by focusing on a high fat intake and keeping carbs very low, specifically to induce and maintain ketosis.

If your carb intake is higher than 50 grams but still relatively low (e.g., 75-100 grams per day), you may not enter ketosis but can still experience some of the benefits associated with low-carb eating, such as weight loss and improved blood sugar control.

低碳飲食可能會導致酮症（Ketosis），但這取決於碳水化合物的攝取量有多低。

低碳飲食如何引發酮症：

• 酮症是一種代謝狀態，當碳水化合物攝取量非常低時，身體開始使用脂肪（以酮體的形式）作為主要能量來源，而不是碳水化合物（葡萄糖）。通常，每天碳水化合物的攝取量低於50克時會出現酮症，但具體數量因人而異。

• 低碳飲食是一種限制碳水化合物攝入的飲食方式，通常將碳水化合物的攝取量控制在每天100-150克以下，但並非所有低碳飲食都能嚴格到誘發酮症。

要達到酮症狀態，通常需要將碳水化合物攝取量控制在：

• 每天20-50克的淨碳水化合物（總碳水化合物減去纖維）之間，具體數量取決於個人體質和活動量。

主要區別：

• 低碳飲食：限制碳水化合物的攝入，但仍可能包括適量的蔬菜、水果，甚至穀物或豆類。
• 生酮飲食：進一步降低碳水化合物的攝入，並以高脂肪為主，特別是為了誘發和維持酮症狀態。

如果碳水化合物的攝取量超過50克但仍相對較低（例如每天75-100克），你可能無法進入酮症，但仍然能體驗到低碳飲食的一些好處，例如體重減輕和血糖控制的改善。

Keto V.S. Low Carbs Diet.

Keto and Low Carbs Diet, are they same?

Keto Cheddar Cheese Bread

Cheddar cheese is keto-friendly! 

It’s high in fat and protein while being low in carbohydrates, which makes it a great option for those following a ketogenic diet. 

A typical serving of Cheddar cheese contains about 0.4 grams of carbs, 9 grams of fat, and 7 grams of protein per ounce ( 28grams), fitting well within the macronutrient requirements for keto. 

However, as with all foods, moderation is key to staying within your carb limits for the day.

Recipe is here