1, low carbohydrate diet
Low-carbohydrate diet comes from the concept of limiting carbohydrates, which was initiated by Dr. Atkins in the United States. It aims to change the metabolic pattern of low carbohydrate intake in the body and achieve the effect of losing weight. Because this method of losing weight was developed by Americans whose diet is mainly meat, it is not difficult to take out carbohydrates. For people in China who live on rice, it is very painful to remove carbohydrates from their diet.
The benefits of a low-carbohydrate diet
Benefit 1: Fat does not accumulate.
Short-term restriction of carbohydrate intake can prevent blood sugar from rising, so that insulin will not be secreted too much, and excess sugar will not accumulate in fat and cannot be metabolized.
Benefit 2: Consume body fat.
The implementation of a low-carbohydrate diet can transform body fat into body energy, even if there is no hard exercise, you are not afraid of being thin!
2. Preventive measures
1. Make a decision after investigation to see if low-carbohydrate weight loss is suitable for you.
Reducing carbohydrate intake is not for everyone. For those who have failed to try a low-fat and low-calorie diet, a low-carbohydrate diet may be a feasible way of health, but please remember that this is not the only way.
2. Make a plan and read more about losing weight.
Many low-carbohydrate diet menus can contain many healthy foods. Meat and fat are also in this healthy diet. Many people are too hard on themselves and only eat a certain kind of food, which is harmful to their health.
Eat high-quality protein.
There is no doubt that the meat of cattle, pigs, chickens and ducks raised by farmers provides better quality in protein, so it will be more expensive to sell in the market. If you can't choose high-quality protein, at least control it: don't eat fast food. Generally speaking, frozen food is not so safe and healthy.
4. Don't forget the vegetables
Let's smash the rumor that low-carbon hydrate equals high protein, so a low-carbohydrate diet can only eat meat, not vegetables. This is not right. Vegetables are also low in carbohydrates and rich in antioxidants, vitamins, minerals and cellulose, which can provide the human body with the ability to resist diseases. It's healthier to buy organic vegetables if you can.
Drink plenty of water
Drink as much water as possible to the limit. The by-products of protein decomposition should be excreted in time, so of course water is indispensable.
6. Watch out for electrolyte leg cramps
If you are still in the early stage of low-carbohydrate weight loss, then you are likely to lack some minerals: potassium, calcium, magnesium and so on. Pay more attention to potassium supplementation and eat bananas if possible, but bananas are a high-calorie fruit and should be controlled.
7. Set your weight loss goals.
You may lose a few pounds in the first few weeks. But there is no way to lose weight, and the speed of losing weight can be so fast. So don't expect too much, too impatient, the expectation of two pounds a week is still more realistic.
8. Exercise your muscles and bones.
In a low-carbohydrate diet, you don't have to exercise, but you can return to a normal diet after losing weight successfully. If you don't insist on exercise, you may easily rebound.
Proper intake: advantages and disadvantages of carbohydrates
So, what will happen if we reduce the intake of sugar that plays an important role in our body? If you reduce your carbohydrate intake, it will be both beneficial and harmful to your health. It is beneficial to reduce it appropriately.
1. The increase of blood sugar level in the body is inhibited.
2. Let the fat accumulated in the body be easily consumed as energy.
Excessive reduction is very bad.
1. Because this will lead to insufficient nutrition in the brain and inability to concentrate.
2. The sugar stored in the liver will decompose, making the liver function low.
3. protein is decomposed in the body, and the body is easily fatigued.
4. destroy the PH value and acid-base balance in the body, and make the blood tend to be acidic. Thereby causing drowsiness and reducing carbohydrate intake too aggressively, which has great negative effects. To lose weight with low carbohydrate is to try to control the daily intake at 1/3 to 1/2.
3. Reasons for getting fat easily
Reason for failure 1: I'm hungry and can't stay.
When most people lose weight with low carbohydrate, they often not only reduce the intake of starch staple food, but also reduce the food intake and calories throughout the day. It is normal for them to be full after a few meals.
Reason 2: I thought I had lost weight and began to eat and drink.
Many people think that they will be "liberated" as soon as they lose weight, but they don't know that such overeating will make their weight come back soon!