1. High-quality and low-quality carbohydrates: High-quality carbohydrates include whole grains, vegetables, fruits and other natural foods, and are rich in nutrients such as fiber. Inferior carbohydrates usually refer to processed foods containing a lot of added sugar, such as candy, biscuits, cakes and so on. In diet, high-quality carbohydrates should be given priority to avoid or reduce inferior carbohydrates.
2. The difference between fast carbon and slow carbon: carbohydrates that are digested quickly, such as white rice, white bread and candy. , will lead to a rapid increase in blood sugar, insulin secretion in large quantities, which may lead to fat accumulation. In contrast, carbohydrates with slow digestion (such as whole wheat bread, oatmeal, sweet potato, etc. ) can provide more lasting energy and reduce fat accumulation. Therefore, we should appropriately increase the intake of slow carbon and reduce the intake of fast carbon.
3. Control carbohydrate intake: Whether it is high-quality or low-quality carbohydrates, excessive intake may still lead to weight gain. Therefore, it is necessary to control the total intake of carbohydrates in the diet. It is generally recommended that the daily intake of carbohydrates accounts for 45%~65% of the total energy.
4. Pay attention to after-dinner snacks: After-dinner snacks are a big threat to obesity, because they usually contain a lot of added sugar and fast-digested carbohydrates. Try to choose snacks with high nutritional value and low calories, such as nuts, fruits and yogurt.
5. Reasonable arrangement of meals: ensure the regularity of three meals, with proper amount of protein, vegetables and carbohydrates for each meal. At the same time, properly adjust the dietary structure, eat more high-quality carbohydrates and reduce inferior carbohydrates.
6. Exercise coordination: Reasonable exercise can increase the body's metabolism, consume more energy and help to lose weight. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise every week, such as brisk walking and jogging.
In short, understanding the types and quality of carbohydrates, reasonably controlling carbohydrate intake, combined with appropriate exercise and healthy eating habits, will help to achieve the goal of losing weight. When implementing these strategies, pay attention to patience and perseverance, long-term persistence and reasonable nutrition collocation can bring remarkable weight loss effect.