需要生酮嗎？選擇健康思維的低醣飲食策略

The Necessity of Ketosis: Opting for a Low-Carbohydrate Diet Strategy with a Health-Centric Mindset

10.30093/CCPEJ.202212_(15).0002

李柏慧(Po-Hui Lee)；何承訓(Cheng-Shiun He)

肥胖 ； 減重 ； 生酮飲食 ； 低碳水飲食 ； Obesity ； Weight Loss ； Ketogenic Diet ； Low-Carbohydrate Diet

中正體育學刊

15期（2022 / 12 / 01）

17 - 27

繁體中文;英文

肥胖是全球公共衛生問題之一，更是超越種族、性別和年齡的界限。雖然肥胖的趨勢持續增加，因為肥胖藉由飲食策略及運動促進能量代謝進行調整得到改善甚至完全逆轉，而生酮飲食（低碳水飲食）是近年來減重族群很喜歡嘗試的飲食法，它不僅被視為一種減重工具，經過研究證實確實有效控制血糖及心血管、改善發炎及神經退化性疾病等。故此，本文旨從肥胖因子切入，藉由回顧文獻瞭解逐年漸增的減肥流行趨勢、生酮飲食及三大營養比例如何在各類型生酮飲食策略中的流動情形及生酮飲食與運動表現的關係。結果指出：低碳水生酮飲食策略與减重明顯有關，除了改善肥胖體態更進而減緩各類慢性炎症而重拾健康。在運動表現部分，以生酮飲食策略作為調整身體組成是可行，唯是否益於各類型高度競技運動表現仍需更多研究來全面評估。故建議可依照個人狀況及目標彈性選擇適合自己健康思維下的策略執行。

Obesity represents a global public health concern that transcends boundaries of race, gender, and age. Despite the escalating trends in obesity, interventions involving dietary strategies and physical activity have demonstrated the potential for improving and even reversing the condition by modulating energy metabolism. In recent years, the ketogenic diet (a low-carbohydrate diet) has gained popularity among individuals seeking weight loss. Beyond its recognized role as a weight-loss tool, research has confirmed its efficacy in controlling blood sugar, cardiovascular health, and ameliorating inflammatory and neurodegenerative diseases. This paper aims to delve into the factors contributing to obesity by reviewing the literature on the increasing trends in weight loss, the various types of ketogenic diets, and the dynamic nature of the three major nutritional ratios within these diets. Additionally, the paper explores the relationship between ketogenic diets and exercise performance. The findings indicate a significant association between low-carbohydrate ketogenic diet strategies and weight reduction. Moreover, these strategies not only contribute to improving the obese phenotype but also decelerate various chronic inflammatory processes, promoting a return to health. Concerning exercise performance, utilizing a ketogenic diet strategy for adjusting body composition appears feasible. However, further comprehensive research is needed to evaluate its benefits for various high-performance athletic activities. Therefore, it is recommended that individuals flexibly choose dietary strategies aligned with their personal conditions and goals within the framework of a health-centric mindset.