Can high-carbon food lose weight? In the body builder's cognition, high-carbon food is a diet mode to gain muscle and weight. In western nutrition, food is simply broken down into three nutrients: protein, fat and carbohydrate. Can you lose weight by sharing high-carbon food?

Can high-carbon food reduce weight? A diet with high carbon, high moisture and low fat can't lose weight. First of all, the fat content is relatively low, so you can lose weight. However, if a large number of carbohydrates are ingested, carbohydrates are also the main sugar-raising substances. If a large amount of carbohydrates are ingested, the blood sugar content in the body will increase, and the excess blood sugar content will be converted into fat and accumulated under the skin, resulting in weight gain. Therefore, the eating habit of high carbon, water and low fat can't be lost.

High carbohydrate mainly includes the following categories:

1, pasta: steamed bread, steamed buns, noodles, bread, biscuits, potatoes, etc.

2. Cereals: rice, sorghum, wheat, coix seed, glutinous rice, etc.

3. Root vegetables: taro, potato, sweet potato, sweet potato and yam;

4. Fruits: bananas, lychees, oranges, pears and peaches;

5, snacks: peanuts, walnuts, chocolate, sugar, ice cream.

Precautions for carbohydrate diet:

In addition to carbohydrates, it also contains a lot of protein provided by plants, and it is worth mentioning that the fat content is not much.

This kind of noodles is similar to bread. Generally speaking, noodles are usually eaten with vegetables and meat. Because their digestion and absorption are relatively slow, it is recommended to eat pasta and other foods before exercise. Fruits also contain carbohydrates, but there are fewer carbohydrates in fruits, which mainly provide vitamins and minerals.

Can high-carbon food lose weight? 1. What are the carbohydrates?

Carbohydrate consists of three elements: carbon, hydrogen and oxygen. Because the ratio of hydrogen to oxygen is two to one, which is the same as water, it is called carbohydrate. It is the cheapest of the three main nutrients that provide heat energy for human body. Carbohydrates in food can be divided into two categories: effective carbohydrates that people can absorb and utilize, such as monosaccharides, disaccharides, polysaccharides and ineffective carbohydrates that people can't digest, such as cellulose, which are essential substances for human body.

Carbohydrate is the main source of energy needed by all living things to maintain life activities. It is not only a nutrient, but also some of them have special physiological activities. For example, heparin in the liver has anticoagulant effect; The sugar in blood type is related to immune activity. In addition, the components of nucleic acid also contain carbohydrates-ribose and deoxyribose. Therefore, sugar compounds are more important to medicine.

The most abundant organic compounds in nature are those with broad-spectrum chemical structure and biological functions. It can be represented by the general formula CX (H2O) y, including monosaccharide, oligosaccharide, starch, hemicellulose, cellulose, complex polysaccharide, sugar derivatives and so on. It is mainly formed by photosynthesis of green plants and is the initial product of photosynthesis. In terms of chemical structure, it is a compound containing polyhydroxy aldehyde or ketone or a compound that is hydrolyzed into polyhydroxy aldehyde or ketone.

For example, glucose containing one aldehyde group and six carbon atoms is called hexose. Fructose contains one ketone group and six carbon atoms and is called hexose. Together with protein and fat, it is the three basic substances in the biological world, providing the main energy for the growth, movement and reproduction of organisms. It is one of the essential and important substances for human survival and development.

Second, carbohydrate food and its function

We can't say which foods are carbohydrates, only that those foods have higher carbohydrate content. Generally, foods with high carbohydrate content include staple foods, such as rice, noodles, steamed bread, beans and potatoes. And sweets, such as sugar and honey. There are kelp, fungus and other foods that are also rich in polysaccharides, which are very beneficial to human health.

The sources of online carbohydrates are sucrose, cereals (such as rice, wheat, corn, barley, oats, sorghum, etc. ), fruit food sources (such as sugar cane, melon, watermelon, banana, grape, etc. ), nuts, vegetables (such as carrots, sweet potatoes and so on. ) and so on.

People must eat enough carbohydrates every day, and the staple food is about 350g~500g (that is, 7 Liang ~ 1 kg) because carbohydrates are the fastest nutrient to provide energy and play an extremely important role.

Third, the main physiological functions of carbohydrates

1, an important substance that constitutes the body;

2. store and provide heat energy;

3. Energy necessary to maintain brain function;

4. Regulating fat metabolism;

5. Provide dietary fiber;

6. Save protein;

7. Anti-ketogenic effect;

8. Detoxification;

9. Enhance intestinal function;

If carbohydrate intake is insufficient, it is easy to cause insufficient nutrition supply to the brain and cause brain dysfunction and other diseases. Lack of carbohydrate in diet can lead to general weakness, fatigue, decreased blood sugar content, dizziness, palpitation, brain dysfunction and so on. Severe cases can lead to hypoglycemia coma. When there are too many carbohydrates in the diet, they will be converted into fat and stored in the body, which will make people too obese and lead to various diseases such as hyperlipidemia and diabetes.

Can high-carbon food lose weight? 3 Four key points to reasonably reduce carbohydrate intake.

1, at least 25 grams of dietary fiber per day.

Because dietary fiber mostly comes from carbohydrate food, the traditional low-carbohydrate diet will inevitably lead to the lack of dietary fiber, which will cause constipation for dieters.

On the contrary. Carbohydrate foods containing high cellulose, including fruits, vegetables, beans, coarse grains, etc., are not only of high nutritional value, but also conducive to weight loss. Studies have proved that people who regularly eat high-fiber foods are unlikely to be overweight, because dietary fiber can make people feel full without consuming a lot of calories and can last for a long time. High-fiber carbohydrates can satisfy appetite and promote people's health and longevity for a long time.

So, how to ensure the daily intake of 25 grams of dietary fiber? The recommendation of American dietary guidelines is to eat at least 5 servings of fruits and vegetables (65,438+0 servings of raw green leafy vegetables or half a cup of pulp) and 6 servings of coarse grain products (65,438+0 servings of whole wheat bread or 65,438+0 cups of grains) every day. These foods can not only promote weight loss, but also are natural healthy foods with low cholesterol and saturated fat, and do not contain synthetic hormones and heavy metals.

2. The daily carbohydrate intake should not be less than130g.

This amount is the minimum intake to ensure the normal operation of the brain. In fact, it is normal to eat 260 grams, but that will contradict the low-carbohydrate diet plan. Nutrition experts suggest that carbohydrate calories should be kept at 45% ~ 65% of the total calorie intake, which is beneficial to the normal work of the body and brain. If your total daily calorie intake is 1800 calories, you need 200 ~ 300 grams of carbohydrates.

3. Try to reduce the intake of saturated fat.

Some low-carbohydrate diets are high in saturated fat, which will increase the level of "bad" cholesterol-low-density lipoprotein in the blood. Thereby increasing the risk of cardiovascular diseases. The risk of cancer and other chronic diseases.

When implementing a low-carbohydrate diet, we can reduce the intake of saturated fat by choosing low-fat protein food. Such as lean pork, beef, poultry and fish, all the fat on the surface should be removed before cooking. Dairy products should also be low in fat, olive oil should be used instead of butter, and the consumption should be controlled.

4. Avoid nutritional supplements and waxy processed carbohydrate foods.

Advocates of low-carbohydrate diet admit that this diet will lead to the lack of various nutrients and phytochemicals with disease resistance, so they suggest taking vitamin and mineral supplements to make up for the lack of diet.

However, nutritional supplements are different from food, and the natural nutrients of food are unprocessed, which is far more effective than synthetic supplements. This has been confirmed by research. A diet containing a lot of fruits and vegetables has more functions of preventing cancer and improving health than supplements containing similar nutrients.

Besides nutritional supplements, you can also find many kinds of low-carbohydrate foods in grocery stores, including potato chips, bread, noodles and candy. These products are not helpful to lose weight, because they contain the same calories as ordinary similar foods.