（免责声明：微信公众号“衡⽣活”中所有⽂章的内容仅⽤于信息分享。它并⾮旨在诊断或治疗任何疾病。这⾥的信息不能替代医⽣或其他医疗专业⼈员的建议。我们不做任何隐含或明确的保证，即此处描述的任何内容能治愈任何疾病。）
(Disclaimer: The content of all articles in this WeChat public account “Life in Balance” is to share information only. It is not intended to diagnose or treat any illnesses. Information here is not a substitute for advice from doctors or other health professionals. We do not make any implicit or explicit promise that anything described here will cure any illnesses.)
（Approximate reading time 2 minutes. 阅读时间大约2分钟）
两周生酮体验正式结束。终于结束了！相当开心。可以说对我和老公都是⼀个有趣而有挑战的经历。
I officially ended my two-week keto experiment. Boy, aren’t I glad. It is certainly an interesting and somewhat challenging experience for both me and my husband.
先看看这两周我们都吃了些什么？
Let’s first take a look at what’s on our dining table for these two weeks.
我们完全没有吃任何谷物和淀粉类蔬菜，包括⾯包，普通的面食和意粉，⼤米，马铃薯，红薯，芋头，南瓜等, 甚至是豆类。并不是所有的这些东西生酮都绝不允许吃，（但简单碳水还是不要吃），但我实在是没有时间和耐心去纪录我的碳水摄入量来保证在一定范围之内（⼀般是每天50克以内），所以决定两个星期这些东西全都不吃。
We completely avoided grains and starch vegetables, including bread, regular pasta and noodles, rice, potato, sweet potato, taro, pumpkin, etc. even beans and lentils. It’s not that you absolutely cannot eat any of these foods on keto (though simple carbohydrates should be avoided), because I don’t have the time or patience carefully tracking my carbs intake to make sure it is kept under a certain level (about 50 grams), so I decided to cut them out completely for two weeks.
我们吃的绝大多数都是蔬菜，蛋白质和脂肪含量高的东西，例如散养鸡蛋，草饲牛肉，奶酪，牛油果，坚果，种子和各种非淀粉蔬菜。吃的水果都是血糖指数低的那些：蓝莓，草莓，蔓越莓，猕猴桃，百香果。
Most of the food we ate were vegetables and protein and healthy fats: free-range eggs, grass-fed meat, cheese, avocado, nuts, seeds, and all kinds of non-starch vegetables. The only fruits we had were low-glycemic: blueberries, strawberries, cranberries, kiwi, passion fruits.
在生酮的开始很多人都会有⼀些强烈的想吃某种东西的欲望。我的这种感觉并不强烈，但还是觉得缺点什么。不太清楚自己是想吃什么东西，但不是糖， 因为我并不想吃任何甜食或糕点。
It’s very normal for people to have cravings at the beginning of keto diet. I did not have severe craving, but did feel I was lacking something. I did not quite know what. It was not really sugar that I craved, as I did not want any desserts or sweets.
我很经常地觉得⼝渴。当你限制碳水摄入量的时候，胰岛素会降低，这个时候，你的身体会通过尿液排出更多的钠，也就是盐。所以口渴是刚刚开始⽣酮的⼀种正常反应。
I also felt thirsty. When you limit carbohydrates, your insulin level drops, and when that happens, your body responds by excreting more sodium in the urine. So being thirsty is actually a normal part of going keto at the beginning.
我老公并没有表示特别想吃什么，但总是说“这个猕猴桃简直是爆甜”。他以前可从来没觉着猕猴桃是甜的。当你将糖类的摄⼊降到极低的时候，负责甜味的味蕾的敏感性应该是被大大加强了。
For my husband, he did not show any craving at all, but did make the comment “oh, this kiwi is exploding in my mouth, it’s so sweet”. Well, he never thought kiwi was sweet before. I guess the sweet taste buds are accentuated when you limit your sugar intake.
“酮症流感”是许多⼈在刚开始尝试酮症时会遇到的症状。当你身体的主要能量来源从燃烧糖转换为燃烧脂肪时，你的身体极其不适应，需要⼀段时间来习惯。想想⼀下⼦戒烟或者戒咖啡时候的感觉。都有⼀个这样的适应期。酮症流感的另⼀个原因是，我们身体的很多毒素是储存在脂肪组织的，所以，当脂肪分解时，就会释放出⼀部分毒素，这也可能引起不适的症状。
“Keto-flu” is these flu-like symptoms many people experience when first trying keto. When you switch from burning sugar to burning fat as the main source of energy, your body is in shock and needs time to adapt. Think of the time you quit something cold turkey, whether it is smoking or coffee. There is some withdrawal period, as your body needs to get used to it. Another reason for keto-flu is a lot of toxins are stored in the fat tissues, so as the fat is broken down, some toxins may be released and this could also cause unpleasant symptoms.
我并没有感觉到任何不适，可能是因为我⼀直在做间歇性断⻝，身体已经处于轻度酮症，也可能因为我本身没太多的脂肪。我老公确实经历了⼤约两到三天的⼀些轻微的症状：疲倦，喉咙不适，鼻涕，和感冒很像，但很快就消失了。
I myself did not experience any keto-flu, probably because I was already in a mild ketosis due to my intermittent fasting practice, and I really don’t have that much fat. My husband did experience some mild symptoms for about two to three days: fatigue, sore throat, running nose. But it quickly went away.
就像我在上⼀篇文章中提到的，我尝试生酮主要是因为脑健康的缘故。我的脑力是不是有了极其明显的提升呢？说实话，我并没有觉着。我有着和平时一样充沛的精⼒和头脑的敏锐，但我并没有觉着这两周的生酮让我即刻过目不忘。生酮对脑健康的影响应该是更长期，更微妙。
As I mentioned in our last article, I want to start this keto thing mainly for brain health reasons. So did I see a dramatic boost of my brain power? Not really. I feel my normal energy and sharpness, but it did not suddenly give me photographic memory. Its effect on the brain is probably more subtle and long-term.
总的来说，我的消化很好，睡眠也不错，头脑的清晰和敏锐也都挺好。
Overall, my digestion was great, sleep was good, and maintained pretty good brain power.
我的目标不是减肥，所以要说减肥，得说说我老公。 首先，他达到酮症状态的时间要比我长。我想这和我每天的14小时断食应该是有关系的。第三天我就达到了我比较理想的酮症状态（高于1）。但我老公在很低的酮症（0.2到0.3）徘徊了⼀周的时间才开始提升。
My goal was not weight loss, so I have to turn to my husband on that front. First, it took him much longer to get into ketosis than I did. I think my daily 14 hour fasting helped me. I got in a deeper ketosis on the third day. But my husband stayed in a very low ketosis level (0.2 to 0.3) for about a week before going deeper.
两周之后，他的腰线和体重都有所提⾼，但都不是特别的明显，只减了0.5公斤。但是，我结束生酮的第三天，在写这篇文章的时候，他很开心地告诉我，又减掉了1公⽄！
Over the time of these two weeks, his waistline shrank and he lost some weight, but both were minor. Only about 0.5 kg of weight left him. However, three days after it was over, when I am writing this article, he happily reported he lost another kg.
我挺高兴我做了这个尝试，让我知道更深的酮症是什么感觉。但我并不打算继续。我相信我们可以从每种饮食理念中学到⼀些东西，但我从来不主张严格遵守任何⼀种饮食理论，而且我也不认为有⼀种饮食适合所有的人。另外，为了达到70%的脂肪摄⼊量，我吃的肉和奶酪比平时多得多，这让我不太爽。而且，我想死贝贝南瓜和小扁豆了！
I’m happy I did this. Now I know what a deeper ketosis feels like. However I don’t plan on continuing. I believe we can all learn something from every diet philosophy, but I do not want to strictly adhere to any single diet, and I don’t believe there is a single diet out there that is the best for every single person. Plus, to get to my 70% fat goal, I was eating much more meat and cheese than I am comfortable with, and I miss my pumpkin and my lentils too much!
结束生酮的那天，我吃了一大块蒸南瓜，感觉像在天堂。
On the day I ended keto, I had a huge piece of steamed pumpkin. Tastes like heaven.
