다이어트 중 음주: 체중 증가를 피하기 위한 팁

### 케토제닉 다이어트에서 체중 증가 없이 술을 마시는 방법
* 🍹 알코올은 빠르게 흡수되어 즉각적인 에너지원으로 사용되므로 **다른 영양소가 체지방으로 저장**됩니다.
* 💪 알코올 섭취는 근육 합성을 현저히 감소시켜 운동을 해도 **근육 성장을 방해**합니다.
* 🍺 안주 없이 술을 마시는 것은 체중 증가로 이어지지는 않지만, **탈수로 인한 허기** 때문에 거의 불가능합니다.
* 🧠 알코올은 뇌의 판단력과 자제력을 손상시켜 **충동적인 식습관**으로 이어집니다.
* 🥩 체중 증가를 최소화하기 위해 술을 마시면서 **단백질과 섬유질이 풍부한 간식**을 섭취하는 것이 좋습니다.
* 🥃 맥주나 와인보다는 탄수화물이 적게 함유된 **전통 소주나 위스키 같은 증류주**를 마시는 것이 좋습니다.
* 🍽 음주 후 금식 기간을 늘리는 것이 **체중 증가를 예방하는 가장 효과적인 방법**이지만, 많은 사람이 이를 실천하기 어려울 수 있습니다.
* 👨 발표자 김윤겸은 국내 최고의 케토제닉 다이어트 전문가로, **다이어트 중 음주에 대한 실질적인 팁**을 공유합니다.

김윤겸이 케토제닉 다이어트에서 체중 증가 없이 술을 즐기는 방법을 공개합니다.

Many of you worry about gaining weight every time you drink alcohol, but if you follow this method, you can drink while dieting without gaining weight. In fact, you might even lose weight! Hello everyone, I am Kim Yoon-gyeom, and I am giving lectures on the ketogenic diet at the leading education company, Etoos, as the first in Korea. I am also the administrator of a group chat with over 1,000 ketogenic experts and the manager of a ketogenic community with 3,000 members. I will leave the link in the comments, so I recommend checking it out if you are curious about high-quality information related to dieting. Now, let’s get straight to the point. Many of you feel anxious about drinking, thinking it might lead to weight gain, especially when you are on a diet. You might worry that if you drink while following your meal plan, you will stop losing weight and start gaining again.

There seem to be many people here. How do I know this? Because I used to be a heavy drinker who consumed alcohol very frequently. In the past, I enjoyed drinking so much that I would drink three or four times a week. Of course, even now that I'm on a ketogenic diet, I don't necessarily avoid drinking when the opportunity arises. This is because I've learned how to drink without gaining weight. If you watch the video until the end, you too will discover how to enjoy drinking without putting on weight, so please don't turn off the video and make sure to watch it all the way through.

Now, let me explain why alcohol is not good during a diet. There are several reasons, but I will skip the details about increased triglycerides and share only the real tips that you can apply right away. The first reason is that alcohol can interfere with the body's processes. What this means is...

If we think about it logically, it's obvious that the food we eat first gets digested first and is consumed for energy first. This sequence is something I don't need to explain further; it's a common understanding. For example, when you wait in line at a restaurant, the person who arrives first stands at the front of the line and gets to enter the restaurant more quickly. It's the same principle. 

However, the problem is that alcohol cuts in line. There is a reason for this: alcohol has a much smaller molecular size compared to other nutrients. Therefore, it can be absorbed without going through the digestion process over the course of a day. To explain further, 20% is absorbed in the stomach, and 80% is absorbed in the small intestine. Because it is absorbed so quickly, our bodies have a tendency to use alcohol for energy immediately as soon as it enters. So, before drinking alcohol, the food we ate first...

Even if you eat, the alcohol consumed later is used as energy first. Therefore, during the time that alcohol is being consumed for energy, the food eaten earlier, as well as the food consumed alongside the alcohol and the food eaten afterward, are not utilized as energy. As a result, the carbohydrates and fats that are ingested together remain as body fat. So, rather than thinking that alcohol makes you gain weight, you can consider that the food eaten with alcohol, or before or after it, directly contributes to weight gain. 

The second reason is that alcohol hinders muscle growth. Most people on a diet are also engaging in exercise. Those who exercise likely hope to increase their muscle mass along with their workouts. However, when you drink alcohol, the rate of muscle synthesis significantly decreases.

It falls apart. The reason is the liver. The liver in our body has many functions. It produces bile to break down fat, synthesizes proteins, and can also synthesize muscle. Additionally, it can break down alcohol. Therefore, the liver is always working. The problem is that the liver recognizes alcohol as a toxin. 

Imagine if you went hiking and while everyone was taking a group photo, suddenly a venomous snake bit your ankle. If the snake bit your ankle, would anyone think, I'll just endure the pain; getting a great photo is more important, and continue taking pictures? Absolutely not. Anyone bitten by a snake would immediately focus on treating the bite and detoxifying. 

Our body works the same way. From the liver's perspective, alcohol is a toxin, so when alcohol enters the body, the liver halts protein synthesis, muscle synthesis, and bile production, and prioritizes breaking down the alcohol first.

Therefore, the usual muscle synthesis rate significantly decreases, and even if you exercise intensely while dieting, you may not see any muscle growth at all. Some studies suggest that it doesn't completely stop; rather, the synthesis amount can decrease by about 37%. However, this varies from study to study, so you just need to understand that alcohol consumption significantly reduces muscle synthesis. Now, people often say that drinking alcohol without snacks won't make you gain weight. This statement is half true and half false. Alcohol contains 7 calories per gram, making it relatively high in calories. In comparison, carbohydrates and proteins have 4 calories per gram, so alcohol has almost double the caloric content. However, as the team members and subscribers might know,

Calories are actually irrelevant to dieting. I hope you will refer to other videos for this part. Alcohol has a high calorie content, but it lacks nutrients. Therefore, if you drink alcohol without eating beforehand or having any snacks, it is possible not to gain weight. This statement is true. However, the problem is that this is nearly impossible. Let me explain why it is impossible for me to drink without having any snacks. When you drink alcohol, dehydration inevitably occurs. This is because the process of breaking down alcohol is accompanied by diuresis, which means that your body expels fluids. So, when you drink, you have surely experienced going to the bathroom frequently. Going to the bathroom often means that your body is losing water, and if this continues, it will eventually lead to dehydration. What happens when dehydration occurs? We feel thirsty. In fact, when you feel thirsty, if you just drink a glass of water, it should be over.

It's really good, but unfortunately, our bodies struggle to distinguish between thirst and hunger. So, when thirst arises, hunger often comes along, and eventually, we have no choice but to seek food. This is not all. When we eat, a hormone called leptin is released, which is the hormone that makes us feel full. However, when alcohol is consumed, the secretion of leptin is inhibited, and even when it is released, it doesn't function properly. So, you may have definitely experienced that you don't feel full when drinking alcohol. I have friends who have the habit of eating a hamburger on the way home after drinking. This is because the sensation of fullness becomes dulled when drinking, leading to a very high probability of overeating. But that's not all. Alcohol also has a significant impact on the brain; our brain rationally...

There is a region called the prefrontal cortex that is responsible for judgment and self-control. Alcohol paralyzes this prefrontal cortex, making people impulsive. You've probably seen people who cry or fight after drinking. These individuals are a typical example. Even if they don't cry or fight, the fact that they become emotional and impulsive is significant. In this situation, how many people can calmly resist the food in front of them? It's almost impossible, to be honest. So, how can one avoid gaining weight while drinking? They say that everything consumed before and after drinking contributes to weight gain, and even controlling snacks while drinking is difficult. So, how can one avoid gaining weight? There are ways. I have a cheat code-like method that I know of.

Today, I will reveal in a YouTube video the first point about eating snacks primarily focused on protein and dietary fiber. As I mentioned earlier, when consuming alcohol, the body uses alcohol as a primary energy source. Therefore, any additional energy sources consumed will be stored as body fat. Conversely, if we do not consume energy sources while drinking alcohol, the likelihood of gaining weight decreases significantly. Thus, we should eat snacks that consist of protein and dietary fiber, which are not efficiently used as energy sources. This way, there will be no surplus energy stored during the alcohol consumption. Personally, I prefer to enjoy snacks made with lean meats and vegetables when drinking. The most important thing is to order only a small amount of snacks to begin with. As I mentioned earlier, drinking alcohol can impair rational judgment, increasing the likelihood of overeating.

However, when there is a lot of food in front of us, it means that it is impossible to control ourselves rationally. Therefore, if we order a small amount of side dishes from the beginning, even if we eat it all, the total amount is small, which greatly reduces the likelihood of gaining weight. The second method is to consume distilled spirits. The soju, beer, and wine that we commonly drink do not only contain alcohol; most of them also include carbohydrates like fructose. Therefore, when we drink soju, beer, wine, or makgeolli, we inevitably gain weight, even if we don't think about the alcohol content. That is why we should drink distilled spirits, which have been distilled once more. For example, whiskey or traditional soju. Whiskey is quite expensive, so it can be burdensome to drink frequently. Therefore, I recommend traditional soju, such as Andong soju, which is a bit cheaper than whiskey.

There are various types of alcohol available. A more affordable option is a newly introduced drink called Sero. This drink is made with a distilled base and excludes fructose and other carbohydrates that are typically added to soju, making it much better than regular soju. Of course, it does contain alternative sugars, so it's not entirely a good drink, but for those who feel financially burdened, I recommend choosing Sero instead of traditional soju. I’m not saying Sero is great; it’s just better than other soju options. 

The topic has become a bit lengthy, but I've noticed that many people are concerned about drinking alcohol while on a diet. So today, I explained why alcohol is not good and how to drink without gaining weight. In fact, the best approach is to extend your fasting period after drinking. If you don’t eat anything at all, the likelihood of gaining weight is reduced.

It allows time for the alcohol and other snacks consumed earlier to be processed. However, realistically, you feel much hungrier the day after drinking. So, it might be difficult to continue fasting for a long time. That's why I explained how to drink alcohol while minimizing weight gain. I will conclude today's video here. Oh, and as soon as we launched our lunch boxes, the orders surged, and they sold out immediately. I know many of you were disappointed that you couldn't purchase them. We received a message from the factory that we should be able to restock around next Wednesday or Thursday. If you were unable to buy a lunch box, please wait a bit, as restocking will happen on one of those three days: Wednesday, Thursday, or Friday. I will finish the video here.

I will meet you again next time with better information. Thank you.

다이어트 중, 술마실 때 이렇게만 하면 살 안 찝니다.

팀키토는 '키토인은 모두 한 팀'이라는 의미입니다.
서로를 위해 모든 노하우를 공유하는 커뮤니티를 만들고 있습니다.

저탄건지는 저탄수화물과 건강한 지방을 의미합니다.
단기적인 감량을 넘어 평생 아름답고 건강한 라이프스타일을 추구합니다.


팀 키토 - 저탄건지 라이프 스타일 

다이어트 중 음주: 성공을 위한 팁

술을 마신다고 해서 다이어트를 망칠 필요는 없으며, 살이 찌지 않고도 다이어트를 할 수 있습니다.

핵심은 알코올의 분자 크기가 작아 빠르게 흡수되어 즉시 에너지로 사용된다는 점을 이해하는 것입니다.

올바른 전략을 따르면 체중을 감량하면서 음주를 즐길 수 있습니다.

알코올이 체중 증가와 근육 성장에 미치는 영향

알코올은 신체에서 에너지원으로 우선적으로 사용되기 때문에 음주 전, 음주 중 또는 음주 후에 섭취한 음식의 활용을 방해하여 체중 증가로 이어질 수 있습니다.

또한 간이 단백질과 근육 합성보다 알코올 해독을 우선시하게 하여 근육 합성을 방해하여 근육 성장을 감소시킵니다.

알코올은 칼로리가 높지만 체중 증가에 미치는 영향은 복잡하며 개별 요인에 따라 달라질 수 있습니다.

알코올이 체중 증가에 미치는 영향

알코올은 칼로리는 높지만 영양소가 부족하기 때문에 음식과 함께 섭취하면 체중이 증가하지 않습니다.

그러나 알코올은 탈수를 유발하여 갈증과 배고픔을 유발하여 음식을 참기 어렵게 만듭니다.

또한, 알코올은 포만감을 느끼게 하는 호르몬인 렙틴의 분비를 억제하고 전전두엽 피질을 마비시켜 충동적인 행동과 과식을 유발합니다.

간식과 음주: 체중 증가를 피하기 위한 팁

술을 마시면서 단백질과 식이섬유가 풍부한 안주를 먹으면 잉여 에너지를 공급하지 않아 체중 증가를 예방하는 데 도움이 됩니다.

처음에는 소량의 안주를 주문하면 과식을 조절하는 데 도움이 될 수 있으며, 단 음료 대신 증류주를 마시면 체중 증가를 줄일 수 있습니다.

새로 출시된 증류주 세로는 탄수화물이 첨가되지 않은 증류주로 만들어져 기존 소주보다 저렴하고 좋은 선택이 될 수 있습니다.

음주 후 배고픔 관리 및 도시락 재보충

음주 다음 날 배가 고프면 단식을 지속하기 어려울 수 있습니다.

도시락은 출시되자마자 매진되어 많은 분들께 실망감을 안겨드렸습니다.

재입고는 다음 주 수요일, 목요일 또는 금요일에 이루어질 예정입니다.