지속 가능한 다이어트: 저탄고지의 진실과 현실 💪🏻

안녕하세요.

요즘 들어 더욱 발전된 매체들 덕분에 여러가지 다이어트 프로그램과 식단을 접할 수 있습니다.

그 중 가장 뜨거웠던, 혹은 뜨거운 다이어트 방법인 저탄고지 다이어트에 대해 알아 볼까 합니다.

 

 

키토 다이어트, 케톤 다이어트, 황제 다이어트 등 여러가지 이름으로 불리우는 이 다이어트의 주된 방식은 간단합니다.

 

지방이 인체의 주 에너지원이 되어 지방을 빠르게 녹여버린다는 것인데, 우리 몸은 포도당이라는 에너지원으로 살아 갑니다.

이 포도당은 탄수화물 식품으로 얻을 수 있습니다. 그리고 이 포도당은 수분과 함께 글리코겐이란 형태로 몸에 에너지를 저장 할 수 있어서 밥을 조금 못 먹더라도 저장된 글리코겐을 통해 에너지를 생산해 낼 수 있습니다.

 

근데 영양소 중에 탄수화물의 포도당 말고 에너지원으로 쓰일 수 있는 것이 지방을 분해하면 나오는 케톤이라는 것입니다.

그래서 케톤 다이어트란 주 에너지원을 탄수화물에서 얻는 포도당이 아니라 지방을 분해해 얻는 케톤을 연료로 이용해 진행하는 저탄고지 다이어트입니다.

 

하지만 저탄고지 다이어트는 오늘 바로 이런 방식으로 시작 할 것이라 마음을 먹더라도 신체에서 바로 지방을 주 연료로 사용되는 것이 아니라 인체 에너지 대사에 새로운 패치가 이루어져야 합니다.

 

앞서 말했듯이 우리 몸은 포도당을 주 에너지원으로 살아가는데 저탄고지 다이어트를 위해서는 체내에 있는 포도당과 글리코겐을 모조리 고갈시켜버려야 비로소 시작이 될 수 있는 것입니다.

 

위 방법처럼 탄수화물을 철저하게 제한하며 진행하는 케톤 에너지 대사 패치 과정은 보통 1~2주 정도가 걸리며, 다른 말로는 체내에 있는 포도당과 글리코겐을 모조리 고갈 시켜 케톤이라도 쓰지 않으면 큰일 나게 만드는 상태가 1~2주 정도 시간이 필요하다는 뜻입니다.

 

하지만 저탄고지 다이어트를 완벽하게 시작하기도 전에 에너지 대사 패치를 진행하는 1-2주 사이에 말도 안 되는 체중 감량이 발생합니다.

그 이유는 지방의 분해가 아닌 몸에 있던 글리코겐이 고갈되며 많은 양의 수분도 함께 빠져나가기 때문입니다.

 

위 과정을 지나 케톤이 주 에너지원인 상태가 만들어지더라도 탄수화물은 일일 식사량의 5% 정도로 철저히 섭취 제한을 둬야 하며, 75%, 20% 정도로 지방과 단백질이 주식인 인생을 살아가야 합니다.

 

저탄고지 다이어트는 여러 논문에서 상당히 좋다는 결과도 많은 반면 그렇지 않다는 주장도 어마어마합니다.

그렇기때문에 제가 글을 읽으시는 분들에게 ‘저탄고지 다이어트가 무조건 좋습니다. 추천 드립니다.’ 혹은 ‘하지 마세요. 나쁜 것입니다.’라고 말 할 수 없습니다.

 

하지만 제가 말씀 드릴 수 있는 것은 저 또한 예전에 여러가지 정보들을 접하며 같은 방식의 다이어트를 시도해 봤습니다.

하지만 이것은 단순 칼로리 섭취 제한이 아닌 탄수화물 식품 자체에 제한이 걸려 버리기 때문에 ‘식단을 평생 유지 할 수 있을까’ 라는 질문에 ‘아니다’라고 답할 수 밖에 없었습니다.

 

예를 들어 단체 식사나 회식이 잦은 대한민국에서 어른과의 식사 자리에 ‘저는 저탄고지 다이어터이기 때문에 이 식당은 안됩니다’라고 말 할 자신이 없었습니다...😭

어떠한 다이어트 방법이 나오더라도 이 식단을 지속 가능한가가 가장 중요한 논점 일거라 생각합니다.

 

선택은 여러분이 하시는 것이기에 한번쯤 경험 해보는 것도 나쁘지는 않은 것 같습니다.

오늘의 글은 여기까지입니다.

 

 

Exploring the Keto (Low-Carb, High-Fat) Diet

In today's world, with so many advanced platforms, we're constantly exposed to various diet plans and nutritional programs. Among these, one of the most trending approaches is the ketogenic, or keto diet—also known by names like the low-carb, high-fat diet (LCHF), and the "Emperor’s Diet."

The basic premise of the keto diet is simple: it uses fat as the body’s primary energy source, which supposedly helps burn fat faster. Our bodies typically rely on glucose, which is derived from carbohydrates, as the main fuel. This glucose, along with water, is stored in the body in the form of glycogen, providing an energy reserve for times when food intake is reduced.

However, aside from glucose, another potential energy source comes into play—ketones, which are produced when fat is broken down. This is where the ketogenic diet steps in, shifting the primary energy source from glucose to fat-derived ketones.

But starting a keto diet isn’t as simple as flipping a switch. Our bodies are conditioned to run on glucose, so to make the transition to a fat-based energy system, all the stored glucose and glycogen in our system must first be depleted. This metabolic shift, or "energy patch," typically takes 1-2 weeks, as the body needs time to fully adjust to burning fat as its primary fuel.

During this initial phase, where carbohydrates are strictly limited, many people experience rapid weight loss. However, this isn’t due to fat burning but rather because glycogen depletion causes the body to lose a significant amount of water.

Once the body is fully adapted to using ketones, carbohydrates should only make up about 5% of your daily intake, with fats and proteins comprising the majority of your meals (75% and 20%, respectively). At this point, the keto diet has officially begun.

There’s no shortage of studies and research supporting the benefits of the keto diet, but just as many challenge its effectiveness and safety. That’s why I can’t definitively say, “Yes, this is the best diet for everyone,” or “No, you should avoid it.”

I’ve personally tried this diet after learning about it from various sources. However, unlike simple calorie restriction, the keto diet restricts entire food groups—mainly carbs. This raises a key question: “Can I maintain this diet for life?” For me, the answer was no.

For example, in a country like Korea, where group dinners and work-related meals are common, I found it difficult to say, “I can’t eat at this restaurant because I’m on a low-carb, high-fat diet.” 😭

I believe the key issue with any diet is its sustainability. Ultimately, the choice is yours, but giving it a try may not be a bad idea to see if it works for you.

That wraps up today's post!