This diet method, which increases the ratio of protein to vegetables and reduces the ratio of carbohydrates, has the advantages of not only losing weight, but also reducing blood sugar, blood pressure and triglycerides. At the same time, it can also help improve HDL (good cholesterol) and reduce LDL (bad cholesterol), thus improving health.
How to determine the daily intake?
If you can simply remove the most unhealthy carbohydrates from your diet, such as refined starch (white rice and white flour) and sugar with high glycemic index G, you can quickly improve your health. Unfortunately, so far, no scientific paper can accurately explain the standard relationship between carbohydrate intake and personal needs.
Here are some suggestions from nutrition experts on carbohydrate intake. You can try more according to your physical condition to find out the most suitable intake:
100-150g per day
This is the most suitable carbohydrate intake for the average person, which can maintain the normal activity state of the human body and effectively maintain the weight and body shape.
The recommended carbohydrate intake includes: all vegetables, a few pieces of fruit every day, and a proper amount of healthy starch, such as potatoes, sweet potatoes, oats or brown rice.
50-100g per day
When the daily carbohydrate intake is reduced to about 50- 100g, it can help most people achieve the goal of reducing fat and weight. If you are sensitive to carbohydrates, reducing your intake will help you maintain your weight.
The recommended carbohydrate intake includes: plenty of vegetables, 2-3 pieces of fruit a day and a small amount of healthy starch, such as potatoes, sweet potatoes, oats or brown rice.
20-50g per day
When the intake of carbohydrates is reduced to about 20-50g, it will have a significant impact on metabolism. Generally speaking, such intake is feasible for patients who want to lose weight quickly or suffer from metabolic problems and diabetes.
Less than 20 grams per day
Generally speaking, when the daily intake of carbohydrates is less than 20g, so-called ketosis will occur, which provides energy for the brain through ketone bodies. At the same time, the body will suppress appetite and speed up fat loss.
The manifestations of hunger ketosis are: patients can't eat anything, which causes hunger, and it is easy to gradually reduce glycogen in the liver and cause failure. On the one hand, there is a lack of food carbohydrate supplement, on the other hand, the glucose stored in the liver is exhausted, so the energy needed by the body will be replaced by the fat stored in the body. However, when lipocatabolism is enhanced, it is often accompanied by incomplete oxidation, and it is easy to produce too many intermediate products, such as acetone and acetoacetate B- hydroxybutyric acid, which are collectively called ketone bodies. Under normal circumstances, ketone bodies in blood are extremely small. If ketone bodies in blood are too high and there are ketone bodies in urine due to long-term hunger, hunger ketosis will occur. Simply put, dieting leads to an increase in ketone bodies produced in the body, which exceeds the metabolic capacity of the human body. If it develops step by step, it will cause blood acidification and metabolic acidosis. Hunger ketosis is mild, only ketone bodies increase in blood and ketone bodies appear in urine, and there are no obvious symptoms in clinic. Hunger ketosis is a related syndrome similar to diabetic ketosis. Compared with diabetic ketoacidosis, although both of them are ketosis, hunger ketosis is characterized by normal or low blood sugar and ketosis, but acidosis is not serious. One hour after meals, ketone bodies in urine basically disappeared. There are many similarities between hunger ketosis and diabetic ketoacidosis in the clinical manifestations of moderate and severe patients. Hunger ketosis is mild, only ketone bodies increase in blood and ketone bodies appear in urine, and there are no obvious symptoms in clinic. Moderate and severe patients suffer from metabolic acidosis due to excessive accumulation of ketone bodies in blood, with early symptoms such as weakness of limbs, fatigue, thirst, polyuria, loss of appetite, and aggravation of nausea and vomiting. With the development of the disease, the patient developed headache, deep breathing and exhaled rotten apples, and gradually fell into lethargy, confusion and coma.