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What does a 41-year-old male celebrity look like? While the youthful past may have been enchanting, at forty-one, many have to shift battlefields, unable to rely solely on their looks to attract an audience. However, some exceptional individuals maintain their astonishing charm. Remember Lee Joon-gi? That heartthrob who once swept across Asia and was the dream lover of many. After more than a decade, the fangirls who admired him have transformed, but Lee Joon-gi seems to stand still in time, retaining his old visage, enchanting smile, and slender face, as if the years have left no marks on him.
In a certain show, Lee Joon-gi revealed that to maintain his condition for filming action scenes, he had gone seven years without consuming carbohydrates, following his doctor’s dietary strategy. Carbohydrate intake can trigger inflammatory responses in the body, which are not conducive to recovery after injuries for actors engaged in fight scenes. Therefore, he has switched to vegetables and meat to replace the traditional carbohydrate intake. Lee Joon-gi’s self-discipline is evident not only in his appearance but also in his physique. Compared to other actors his age, he seems to possess a magical anti-aging power.
You may wonder, can dietary discipline really lead to such significant effects? First, it’s important to understand that it’s not really possible to stop consuming carbohydrates entirely. Carbohydrates are not only in staple foods like rice and flour but also widely found in various vegetables and fruits – each with different amounts of carbohydrates. To completely eliminate carbs, only meat would be edible. Therefore, Lee Joon-gi’s diet is more accurately described as a low-carb diet.
Indeed, the low-carb diet is the ketogenic diet that has become popular in recent years. The history of the ketogenic diet dates back over a hundred years, and it has been the subject of much controversy. The main composition of a ketogenic diet is low carbohydrates, high fat, and moderate protein, aiming to put the body into a so-called ketosis state, using fat as the primary energy source. This diet not only helps with weight loss but is also used to treat some diseases, such as diabetes and epilepsy.
The ketogenic diet originated in 1921, first proposed by a doctor named Russel Wilder. After a famous “Seven Countries Study,” the ketogenic diet fell out of favor, and the world began to advocate low-fat diets. However, a 1994 film titled “First do no Harm” reignited interest in this diet method. The film tells the story of a director who used a ketogenic diet under a doctor’s guidance to cure his child’s epilepsy. Afterward, he established the “Charlie Foundation” to promote the ketogenic treatment worldwide.
With ongoing research, the ketogenic diet gradually gained recognition in the medical community. A 2005 clinical study showed that just 8 weeks of a ketogenic diet could significantly lower insulin levels within 24 hours and increase insulin sensitivity. Another study found that after 16 weeks of a ketogenic diet, Type 2 diabetic patients’ fasting blood sugar levels reduced by an average of 17%, and their A1C dropped from 7.5% to 6.3%.
Research shows that ketogenic diets may have a significant positive effect on blood sugar level control. In 2008, a study by Westman and other scientists found in a randomized controlled trial that over a 24-week period, a ketogenic diet with a daily caloric deficit of 500 calories had a more significant effect on blood sugar improvement compared to a similar low-calorie low-GI diet (-1.5% vs -0.5%).
Long-term effects have also garnered attention. In 2014, Mayer and colleagues divided patients with type 2 diabetes and obesity into groups receiving a ketogenic diet (less than 20 grams of carbohydrates per day with no calorie restriction) and groups receiving a low-fat, low-calorie diet with Orlistat (fat less than 30% of total calories, with a daily energy restriction of 500-1000 calories). It was found that over the 48-week study, the ketogenic diet group had a significant advantage in reducing the use of glycemic control medications. Saslow and others conducted similar research in 2017, and one year later, the low-carb ketogenic diet group achieved a greater reduction in A1C levels.
A study published in the New England Journal of Medicine in 2008 showed that, over two years, more than 300 obese individuals were randomly assigned to ketogenic, Mediterranean, and low-fat diet groups. After two years, the ketogenic diet group’s A1C decreased by 0.9%, which was statistically significant (P<0.05), and there were also significant improvements in weight, chronic inflammation, and blood lipids.
In 2019, Athinarayanan and other researchers’ study further confirmed the positive impact of a ketogenic diet, with the ketogenic diet group improving their A1C by an average of 0.9%, and fasting blood sugar decreasing by 29 mg/dl, which was significant compared to the standard care group.
When implementing a ketogenic diet, the key is to reduce carbohydrate intake and increase fat intake with a moderate amount of protein to avoid hunger and allow the body to burn fat for energy. It is recommended to increase the intake of natural fats such as butter and olive oil and choose foods rich in healthy fats, such as avocados and salmon. At the same time, the intake of high-carbohydrate foods should be reduced, especially sugary foods, flour products, and certain tuberous vegetables like potatoes and sweet potatoes.
When transitioning to a ketogenic diet, one can replace most of the carbohydrate sources with more vegetables and healthy fats (such as using olive oil in salads). There are no specific rules for the timing and amount of eating on a ketogenic diet; it’s suggested to eat only when hungry and until naturally full. Typically, daily carbohydrate intake should be kept below 20 grams, choosing foods with less than 5% carbohydrate content, such as various meats and poultry, bacon, and game, etc.
Fatty meats and slices are rich in fats, and these are widely welcomed ingredients in the ketogenic diet. When choosing beef, organic and grass-fed meats are preferred. If opting for processed meat products like meatballs, one should check the ingredient list on the package, selecting those with less than 5% carbohydrate content to meet the requirements of the ketogenic diet.
Fish high in fatty acids, such as salmon, are also excellent choices; if wild-caught fish, they contain even richer omega-3 fatty acids.
Eggs are also superior keto foods, and they can be cooked in a variety of ways, including frying, scrambling, and steaming.
As for vegetables, almost all above-ground vegetables can be eaten with confidence as they contain lower levels of carbohydrates. Even if consumed in large amounts throughout the day, they generally do not impact a ketogenic diet. However, root vegetables that grow underground, such as potatoes and sweet potatoes, should be eaten sparingly due to their higher sugar content.
In terms of choosing fats and oils, butter, coconut oil, and olive oil are all good choices. There are generally no explicit consumption limits for these foods; it is recommended to eat them in moderation according to one’s hunger level.
For the intake of dairy products, one can opt for full-fat cheeses and full-fat yogurts, but be sure to choose full-fat products without added sugar. Low-fat dairy products are not recommended as they lack sufficient fat and have relatively higher carbohydrate content. Milk is also high in carbohydrates and is generally not recommended as well.
When it comes to beverages, plain water is the best choice. However, coffee and tea are also within acceptable limits. Even alcoholic beverages can be tried in moderation.
Regarding fruit, as they usually have a higher sugar content, thereby having a relatively higher carbohydrate content, they can be consumed as an occasional treat. Foods high in carbohydrates, such as rice and pasta that are staple foods, should be reduced in intake.
While the ketogenic diet is a personal choice, it’s important to pay attention to the body’s response, avoiding compromising health. If in doubt or feeling unwell, it is recommended to seek advice from professionals.
