Excessive carbohydrate intake can easily lead to obesity, so the first step is to control its intake and implement a nutritious and low-carbon diet, which is the first step to lose weight by burning fat.
Then why eat fat? Really won't eat more and get fat?
The three main energy sources of human body are fat, protein and carbohydrate. The human body must have enough heat supply. In the absence of carbohydrates, it is necessary to increase the intake of fat or protein to supplement the energy gap, otherwise the body will be malnourished, the appetite will not be satisfied, and it will easily lead to overeating and eating disorders. Therefore, the existence of fat is very necessary to satisfy appetite!
If you simply control the intake of carbohydrates without increasing the intake of other energy, it will become a diet.
Since you can raise fat and protein, why not choose protein?
There are also diet methods with high protein and low carbon water on the market. High-protein diet can achieve the effect of losing weight in a short time, but long-term implementation will lead to a series of problems.
The British Medical Journal (BMJ) published a professional paper, saying that a diet with low sugar and high protein will increase the incidence of cardiovascular diseases! At the same time, a high-protein and low-fat diet will lead to many problems, including excessive growth and consumption of vitamin A and D reserves. Not feasible!
Carbohydrates such as rice flour and sugar consume energy quickly, are hungry quickly, and are prone to hypoglycemia. You may feel hungry in less than an hour, but when you eat the same 200 calories of fat, you can feel full in 2-3 hours or even longer.
Fat is an essential nutrient for human body. The intake of healthy fat in low-carbon diet will reduce hunger hormone, increase leptin secretion, help the body turn on the switch of burning fat, and promote the body to burn visceral fat, thus achieving the effect of losing weight.
Fat also has the function of naturally suppressing appetite and making you eat less, but it is different from dieting to lose weight and will not produce side effects such as lowering metabolism.
The long-term intake of carbohydrates is the main reason for the high blood sugar level. In a low-carbon diet, reduce the intake of carbohydrates, increase the intake of beneficial fats, promote blood sugar balance, and significantly reduce blood sugar response. When the blood sugar is stable, the insulin level will be stable, the body fat will burn smoothly and the ideal weight will be maintained.
Vitamins A, D, E and K are fat-soluble vitamins, which are insoluble in water and soluble in lipids (fats), and rely on fats to maintain normal absorption and utilization.
Vitamin a: anti-aging, reducing the risk of night blindness, keeping skin healthy and improving immunity;
Vitamin D: Improve the body's absorption of calcium and phosphorus, and keep bones and teeth healthy;
Vitamin e: anti-oxidation, promoting the metabolism of sex hormone levels;
Vitamin K: It has blood coagulation function and helps the wound to heal quickly.
For foodies, dry food seems to have no appetite without fat, and fat can make food delicious ~ vegetables become delicious after adding olive oil, butter and lard! Cooking at home and adding more oil will make every dish shiny and delicious.
Omega-3 in saturated fatty acids, monounsaturated fatty acids and polyunsaturated fats is beneficial to human body.
Saturated fatty acids-coconut oil, palm oil, lard, butter, cream, animal fat;
Monounsaturated fatty acids-olive, olive oil, avocado oil, lard, eggs, nuts;
ω-3 in polyunsaturated fatty acids-fatty fish such as deep-sea salmon oil, wild cod and herring; Marine vegetables, such as Nostoc flagelliforme, laver, kelp, sea cabbage and Undaria pinnatifida; Some meat and high-quality eggs, nuts, seeds, green leafy vegetables, etc. ;
Not all fats are good fats. For example, processed fats such as hydrogenated oil, lunch meat and trans fats are not recommended.
Nutritional low-carbon diet advocates a diet with high fat, high dietary fiber, moderate protein and low carbohydrate, and supplements food intake with high-quality nutrition. At the same time, by adjusting human intestinal tract, sleep and pressure as auxiliary means, it can reduce human insulin level, promote fat decomposition and reduce fat accumulation, so as to achieve the effect of healthy weight loss.
According to the control of carbohydrate intake, low-carbon diet can be divided into:
Strictly low carbon
Mild and low carbon 50-100g
Control low carbon 100g- 150g.
We usually advocate low carbon and control low carbon, which is more conducive to long-term persistence; For people who have a strong need to lose weight, strict low-carbon (XS28-day nutrition low-carbon fat burning plan) can be implemented in the short term, and then slowly switch back to moderate low-carbon after the weight is stable.
We advocate low carbon. According to an adult's calorie requirement of 2000 calories per day, the daily intake of fat accounts for 50%~60% of the total calories, which is about 120g.