But on this basis, there are many ways to lose weight. For example, low-carbon diet, low-fat diet, high-protein diet, intermittent diet, ketogenic diet and so on.
At present, the most popular diet methods are intermittent diet, ketogenic diet and low-carbon diet. So what kind of diet is it to eat vegetables and meat instead of staple food?
There is no doubt that it is a ketogenic diet.
The biggest difference between ketogenic diet and low-carbon diet is literally. Ketogenic-carbohydrate intake is less than 20 grams, or even 0 intake; Low carbon-carbohydrate intake is less than 50 grams.
So is ketogenic diet effective for weight loss?
First of all, let's understand the principle of ketogenic diet: ketogenic diet (Keto) is a formula diet with high fat and low carbohydrate, and protein and other nutrients are suitable.
The idea behind this diet is to get your body into a ketosis state. Ketosis is a metabolic state that allows your body to burn fat as fuel instead of carbohydrates or sugar. Studies have proved that ketosis is good for people from losing weight to fighting diseases.
Well, you already know, but does it work for you? I'm not sure, but there are many people who use ketogenic diet to achieve their desired results, but some people will fail. But whether it is successful or not, it has to go through the ketogenic test of 1-2 weeks. This process will make you extremely painful. In the first week, users will have symptoms such as fatigue, headache and frequent urination, so they will often feel thirsty. After the first week, most of the symptoms disappeared and the weight dropped rapidly, most of which was water. Then the weight will continue to decrease at a slightly slower rate. As the body begins to burn ketone function, the user's energy will gradually begin to flourish, and the appetite will be reduced to a certain extent.
If users continue to adopt ketogenic diet, they will continue to lose weight, and constipation may occur, and the incidence of kidney calculi will also increase. Although the content of saturated fat and cholesterol in each meal is high, studies show that ketogenic diet will reduce the content of triglycerides and LDL (bad cholesterol) and increase the content of HDL (good cholesterol). Ketogenic diet can also lower blood pressure and reduce the incidence of heart disease. Because ketogenic diet greatly lowers blood sugar level, it may help to prevent type 2 diabetes. But some users also have symptoms of ketosis.
Ok, you know more about ketogenic diet. Do you still need it?
Hey, I'm not advising you not to try the ketogenic diet. As I said above, many people adopt ketogenic diet and get the desired effect, but some people fail. So the probability is 50%.
But if you really want to improve your chances of success, I have a suggestion here.
Because the original idea of ketogenic diet is to help epilepsy patients control their seizures, it is controlled by doctors.
So even now, if you want to take a ketogenic diet, you should have professional doctors and nutritionists to help you, so that you can do it in the safest and safest way.
Of course, I believe that 99% of people don't want to get into such trouble.
How to choose depends on yourself.
The nutrition needed by the human body should be balanced, not single, otherwise it will be unhealthy. The seven essential nutrients that the human body needs every day are carbohydrate, fat, protein, vitamins, trace elements, dietary fiber and water. The China Dietary Pagoda Guide contains the above nutrients.
Of course, it is not good to not eat staple food at all during weight loss. We know that the staple food is mainly pasta, which has a high glycemic index, fast sugar entering the blood and fast insulin secretion. Finally, sugar is synthesized into fat in cells. However, the sugar that the human body needs every day can be converted from fat and protein, while the sugar that the brain needs cannot be converted from the body, so it is necessary to supplement carbohydrate sugar. According to expert research, the sugar that the brain needs every day, 1.20g- 1.50g, comes from carbohydrates. At this time, we should choose carbohydrates with low glycemic index, mainly coarse grains, which can reduce the demand for insulin, increase glucagon and increase the decomposition of fat.
Therefore, weight loss must meet three conditions at the same time:
1. negative energy balance, meeting the conditions of fat decomposition;
2. Hypoglycemic diet can meet the needs of the brain, reduce the demand for insulin, inhibit the synthesis of new fat, and accelerate the decomposition of fat.
3. Rich nutrition, satisfying all the nutrients needed by human body, repairing damaged cells and providing decomposing enzymes needed for lipolysis.
All weight loss that does not emphasize balanced nutrition intake is unhealthy and even harmful to the body.
And healthy, I am a weight management coach!
In recent years, the country has vigorously advocated "national fitness", and many friends have joined the fitness team. But with more and more fitness programs, there will be more and more problems. When losing weight, eating only vegetables and meat instead of staple food is harmful to your health?
The answer is definitely harmful.
Because one of the main energy sources of our human body is carbohydrates, whether it is our body muscles or our brain. Carbohydrates are badly needed as energy.
Especially the carbohydrate consumed by the brain every day, the minimum standard is above 100 grams of sugar.
And if you don't eat carbohydrates for a long time, your people will become very irritable and you will feel dizzy and weak. In severe cases, some symptoms of hypoglycemia will appear.
So this method is not desirable.
Carbohydrate You must ensure some basic physical needs every day. You can't eat it all. In order to lose weight, you can mix some coarse grains.
If you take part in some coarse grains, you can reduce your calorie intake, improve your satiety and help you reduce it.
You can adjust your diet order to give priority to protein, fruits and vegetables, and finally add some carbohydrates.
There must be. You can't stop eating him.
I hope it helps you.
Yes, there must be shortcomings. If you don't eat staple food, there is basically no source of sugar. Although there is sugar in vegetables, its source is limited.
Sugar is the most economical, best quality and cleanest energy substance in our body. It can be said that he is an expert in energy supply, and the energy supply effect and efficiency far exceed that of protein and fat. In your question and answer, the word sports has never been mentioned? The method of losing weight without exercise belongs to predatory weight loss. If you exercise to lose weight, the lack of sugar in the body will affect the overall recovery of the whole body and do harm to the body.
In addition, it is suggested that while eating vegetables, we should also eat appropriate fruits, which are responsible for the supply of vitamins, trace elements, dietary fiber and minerals.
Meat is the main source of trace elements and minerals in protein, but excessive intake will increase the burden on the liver and kidney, destroy the balance of pH, and cause the body to get angry, so we must pay attention to the intake degree. In addition, the fat in meat is high in calories, and the energy released by metabolism is twice that of sugar and protein. Although animal fat has the characteristics of seasoning children, excessive intake will inevitably affect the weight loss effect.
Staple food can be reduced appropriately when losing weight, but it can't exceed 20% of the total at most. Little planet wishes you health!
first
To lose weight, it is excess fat, not water.
One day's nutrient intake should be equal to or greater than your basal metabolic rate, so as to achieve the purpose of losing weight.
If you go on a diet blindly and don't eat staple food, your protein intake is not enough and you can't lose weight healthily. Once you eat staple food, it will lead to a strong rebound.
Therefore, to lose weight, the first thing to do is to lose weight at the same time, that is, to lose weight healthily without damaging one's own health.
It is unscientific to eat only vegetables and not staple food when losing weight. First of all, the correct way to lose weight must be a balanced diet plus exercise.
Secondly, as we all know, a large part of the energy our body needs comes from carbohydrates, which is what we call the staple food.
Another most important factor is that the only thing that can provide energy to our brain is glucose. If we don't eat staple food for a long time, it will be very bad for our health and seriously affect our memory.