What are the low-carbon diets? Carbohydrate is also our common food. Most high-quality carbohydrate foods can replenish energy for our body and have the nutrition we need. Here are some low-carbon diets for everyone.
What are the low-carbon diets 1 1, typical low-carbohydrate diets?
This diet is usually based on meat, fish, eggs, nuts, seeds, vegetables, fruits and healthy fats. Try to reduce the intake of high-carbohydrate foods such as grains, potatoes, sugary drinks and high-sugar junk food.
2. Ketogenic diet
Ketogenic diet is a low-carbohydrate and high-fat diet. The goal of ketogenic diet is to keep low carbohydrate and put the body into a metabolic state called ketosis.
3. Low carbohydrate and high fat (LCHF)
This is a fairly standard low-carbohydrate diet, except that it emphasizes eating whole, unprocessed food. It mainly focuses on meat, fish and shellfish, eggs, healthy fats, vegetables, dairy products, nuts and berries.
4. Paleolithic diet
The Paleolithic diet includes eating unprocessed food, which may have been eaten by our Paleolithic ancestors. By definition, it is not low in carbohydrates, but in fact it is often low in carbohydrates.
5. Atkins diet
Atkins diet is the most famous low-carbohydrate diet plan. This diet includes reducing all foods high in carbohydrates, and at the same time taking in the required protein and fat. Diet is divided into four stages:
Stage 1- induction: take less than 20g of carbohydrates every day for 2 weeks.
Stage 2-Balance: Slowly add more nuts, low-carbohydrate vegetables and fruits to your diet.
The third stage-fine-tuning: when approaching the target weight, add more carbohydrates until the weight loss rate slows down.
The fourth stage-maintenance: eat healthy carbohydrates that the body can bear without rebounding the lost weight.
6. Ecological Atkins Diet
Ecological Atkins diet is a vegetarian version of Atkins diet. Its carbohydrate content is higher than the typical Atkins diet, but it is still very low compared with most vegetarians and vegans.
7. Zero carbohydrate diet
People who follow a carbohydrate-free diet eat meat, fish, eggs and animal fats, such as butter and lard. Some also add salt and spices. The zero-carbohydrate diet lacks some important nutrients, such as vitamin C and fiber. However, this seems to work for some people.
8. Low-carbohydrate Mediterranean diet
It is similar to the conventional low-carbohydrate diet, except that it emphasizes the intake of fatty fish instead of red meat, and chooses extra virgin olive oil instead of butter and other fats.
What are two or three ways to start a low-carbon diet?
The first low-carbon way, gradual adaptation, will reduce your discomfort when you adapt to the fat energy supply mode. The disadvantage is that it will take longer to get into the state, so you should be patient. The practice is to adjust the diet of a meal to a diet with high fat content, moderate protein and low carbon water.
It may be easier to start with breakfast, that is, frying two eggs with coconut oil and yellow oil, plus a homemade cup of 100-grain meal.
After the breakfast habit is formed, you can start lunch. For lunch, you can use avocados, lots of green leafy vegetables, a good fat mixed salad, or other high-quality fat fried or baked pork belly and chicken breast with skin. In short, eat more foods with high fat content.
I will share the relevant food with you later, so I will pay attention to it first to avoid finding it later, and then change dinner when I get used to it.
The second way is to enter directly. The advantage is to save time, not to be slow, and not to hesitate. The disadvantage may be that the preparation is not so adequate, and it is easy to be in a hurry, especially for people under 50. Direct input is recommended, and the operation is very simple.
The first point is to control the daily net carbohydrate below 20g. The net carbon here refers to the amount of carbohydrates left after dietary fiber is removed, and the protein is controlled to be no more than 1g of fat-removed weight per day, and the remaining energy sources are all replaced by high-quality fat. Coconut oil, MCT oil, butter, grass-fed butter, lard, extra virgin olive oil, organic camellia oil, deep-sea fish oil, organic linseed oil, nuts, avocados, bacon and ghee can be added to three meals, which are all good sources of fat.
The second point is not hungry, just eat well, and try to compress the time of three meals, so as to help adapt to the fat burning mode and combine with light food to achieve better fat reduction effect. The third point is to monitor your blood sugar level as much as possible.
The third way, starting with a clean diet, is especially suitable for overweight people and can help the body quickly start the mode of using fat. This is suitable for people with a large base. During this period, you can not only drink water, but also choose the following ingredients: 1, water, 2, check, 3, coffee, 4, homemade broth, and you can also add apple vinegar or lemon slices to the water above.
You can also add the following ingredients, no more than one spoonful a day.
1, coconut oil,
2.MCT oil company,
3. organic grass feeds butter,
4, ghee,
5, milk,
6, cinnamon powder,
7. Lemon.
You can also add the following ingredients to the homemade broth, but filter them before use.
1, natural rock salt is rich in minerals;
2. Leaves of green leafy vegetables;
3. Onions or green onions;
4, carrots;
5. Fish bones or other animal bones;
6. Various herbs and seasonings;
7. Natural and organic flaxseed;
You can choose the above three low-carbon specific operation methods according to your own needs. There are several points to pay attention to, that is, measure the blood sugar level after getting up, and pay attention to the fasting blood sugar measured before 8: 30. Even if it exceeds this time, it is also called random blood sugar.
If you don't feel hungry in the morning, you can postpone eating breakfast until you are hungry. Breakfast is mainly protein and fat, and dinner should be finished three hours before going to bed. Eat vegetables with low carbohydrate content and low protein content, and try to reduce the time for three meals.
Eat snacks if you want. You can prepare some high-fat and sugar-free dark chocolate or a handful of nuts in advance, mainly low-carbon and high-fat macadamia nuts, pecans and avocados, or homemade 100-grain meals and chia seeds.
Low-carbon diet should first reduce the intake of refined carbohydrates. If you give up all carbohydrates at once, you may feel uncomfortable. At this time, it is suggested to gradually reduce the daily carbohydrate, first within100g, and then within 50g after adaptation. Everyone's reaction to low-carbon diet is different, so we should make different adjustments according to everyone's physique.
What are the low-carbon diets? 1. What low-carbon foods are there?
1, cauliflower
Cauliflower, this kind of food in daily life, is on the menu of people who lose weight. It is also a low-carbon food, with only 5 grams of carbide in each cauliflower.
2. celery
Celery is rich in vitamins and can also strengthen bones. Celery is mostly composed of water, so the carbon content of celery is also very low. There are many ways to make celery, which can be made into salad with cold salad or fried.
Step 3: strawberries
This type of fruit, strawberry sugar content is also relatively small, but when choosing, we should also be careful not to choose bad ones.
4. drumsticks
The carbon content of chicken legs in meat is also very low!
What are the benefits of a low-carbon diet?
1, can be used as a diet meal, yes, people who are maintaining their bodies, look here! A long-term low-carbon diet will have the effect of losing weight. When you reduce your carbon intake, then the human body will naturally regard fat as a source of energy, thus achieving a certain weight loss effect!
2. It is beneficial to some chronic diseases and will also play a preventive role.
3, it can reduce the cholesterol content in the body, thus accelerating the function of metabolism, and it will also have a certain role in lowering blood fat and blood pressure.
4, it can also improve memory and reduce the chance of heart problems!
Remember that a low-carbon diet is not a slogan. It needs you to show it slowly in your daily life, and I also hope you have a healthy life!