1. First of all, it must be gradual, because a low-carbon diet can easily be misunderstood as not eating polished rice and flour at all, which is wrong. We can add coarse grains to the staple food bit by bit, from less to more, so that the body can have an adaptation process, so as to better adhere to it, otherwise the body can not adapt to low-carbon water at once.
2. Be sure to eat enough. While adhering to a low-carbon diet, we must be careful not to starve ourselves, otherwise our hard-won "appetite" will reoccupy the highlands. And if you can't control your weight or blood sugar, there will be no good results. If the goal is to lose weight, your weight will definitely rebound even more, even to 1 10% of your original weight.
3. Be sure to keep a balanced diet. Low-carbon diet is good, but it is also necessary to supplement high-quality protein, vitamins and minerals, fish, poultry, eggs, milk, meat and nuts, so as to maintain a balanced nutrition and good health.
4. If possible, let people around you stick to a low-carbon diet with themselves, and it will be better to control it in that environment; In addition, you must have perseverance. Sticking to a low-carbon diet is not particularly simple. Will be challenged by all kinds of temptations, I hope you can succeed!
Hello, everyone, I have 36 years of low-carbon diet experience, and the total amount of staple food in the whole day does not exceed 2 Liang (equivalent to 1 steamed bread/1 small bowl of rice). In the last two years, I started a strict low-carbon diet, that is, a ketogenic diet, and I feel good.
Simply put, abstaining from sugar addiction is a habit. It seems not difficult!
If you want to implement a low-carbon diet, you must first understand what a low-carbon diet is.
Many people know the harm of sugar, because artificially refined sugar, such as cube sugar, will be absorbed quickly, enter the blood and be converted into fat for storage. In fact, rice, steamed bread, steamed buns and other whole grains after peeling and grinding are no less harmful to the body than sugar. Because they are sugar!
We should know that gaining weight is not simply caused by "eating too much and exercising too little", but is closely related to our body hormones, such as insulin and leptin ... and a low-carbon diet is an important measure to regulate the body's "obesity hormones".
What is a low-carbon diet?
Simply put, a low-carbon diet is actually to reduce the intake of carbohydrates in food and increase the intake of fat. Low-carbon diet not only has a significant weight loss effect, but also has the functions of naturally suppressing appetite, reducing body inflammation, promoting fat decomposition, improving type 2 diabetes, and protecting cardiovascular and cerebrovascular diseases.
The concept and implementation of low-carbon diet are constantly adjusted and improved with various researches. Studies have confirmed that the carbohydrate intake of low-carbon diet with obvious weight loss effect should be controlled below 100g g.
In the actual implementation of low-carbon diet, it is suggested that the proportion of food energy sources is:
According to the strict degree of implementation, low-carbon diet can be divided into general low-carbon and strict low-carbon:
Generally speaking, advocating low carbon is easier for beginners to adapt to and is conducive to long-term persistence; For people who have a strong need to lose weight, they can implement strict low-carbon in a short time, and then slowly switch back to general low-carbon after their weight is stable.
How to lose weight by low-carbon diet?
Everyone's body has two functional modes: sugar burning mode and fat burning mode.
1, sugar burning mode
Ordinary people's "staple food" is carbohydrates, that is, "sugars", such as rice, pasta, cereals, root vegetables and fruits. ...
Sugar provides most of the calories needed by the body, so there is almost no need to burn fat to provide energy.
2. Fat burning mode
Low-carbon diet consumes less carbohydrates, and fish, meat, eggs, natural oils and fresh vegetables are the main energy sources.
Because there is less sugar in food, the body will decompose fat into ketone bodies as the main fuel, so burning fat becomes the normal state, so it is called "fat burning mode".
When you limit the intake of refined rice flour sugar and reduce the carbohydrate content in food, the body's insulin will be stable. Insulin is a hormone used to store fat. Only when insulin is low can you slowly start burning fat.
At the same time, a low-carbon diet can naturally reduce appetite. Most people tend to eat more, because the intake of refined carbohydrates is too high and too fast, resulting in a sharp rise and fall of insulin, so it is easy to get hungry soon and eat more, so it enters a vicious circle. How can weight gain be natural in the long run?
Suitable crowd and taboo crowd of low-carbon diet
0 1, taboo population
& kloc-0/type diabetes and gestational diabetes
& the development of children and adolescents
For developing children and adolescents, there is relevant research evidence that low-carbon water diet will affect their development and should not be used.
& People with dyslipidemia
& Patients with severe heart, liver, spleen, lung and renal insufficiency.
& hypothyroidism
Ketogenesis will aggravate hypothyroidism, reduce basal metabolism and cause a series of complications.
& Patients with other diseases
Patients with a history of pancreatitis, active gallbladder disease, moderate and severe liver injury, frequent gout, history of renal failure, urinary calculi, familial dyslipidemia, chronic metabolic acidosis, serious cardiovascular and cerebrovascular diseases, infection or very poor constitution.
& Patients who take the following drugs orally
Antiepileptic drugs such as zonisamide, topiramate and acetazolamide can cause acidosis, which will be aggravated by low-carbon ketogenic diet.
& Pregnancy and breastfeeding
During pregnancy and lactation, a low-carbon diet aimed at losing weight is not recommended. The best time to lose weight with low-carbon water is postpartum 1~2 years.
02. the right crowd
There are no obvious contraindications above, and 24% people with body mass index-GT24 are overweight or obese.
Five principles of low-carbon diet
1. It is suggested that beginners should practice low carbon, with a daily carbon intake of 50 ~100g;
2. Try to choose natural ingredients: grass feed, natural, organic and fresh.
3. Eat natural sugar (such as low-sugar berries such as blueberries and strawberries); Avocado, lemon, cherry tomatoes and other low-sugar fruits; )
4. Do not eat or eat less high GI foods such as exquisite rice flour, sugar and dessert.
5. Cook your own meals and avoid processing foods that are within your reach. ...
Five advantages of low-carbon diet
1, burning fat efficiently
In the high-efficiency fat burning mode, you can burn fat almost 24 hours, "you can lose weight when you lie down";
Step 2 lose weight and stop starving
Don't be hungry, haggle over calorie intake, eat well and eat abundantly;
3. Better mental state
After ketone adaptation, the brain is powered by 30% glucose and 70% ketone body, so the thinking is clearer and the mental state is better.
4, the skin condition is good.
Sugar and insulin are natural enemies of the skin, and fat provides internal moisture and nutrition for the skin. Controlling sugar and high fiber diet can improve the problems of skin relaxation, dryness, dullness and acne.
5. Improve health indicators
Problems such as blood lipid, blood pressure and blood sugar will be improved, and all kinds of fatty liver, body inflammation and chronic diseases will be improved. ...