People who pay more attention to body management, losing weight is something they do every day, especially in summer.
For female friends, summer is a time for body competition. Not only must there be flesh where there is flesh, but also slim legs, slim waist, etc.
However, it turns out that the ideal is perfect, but the reality is cruel. Some girls not only fail to lose weight, but also lose more and more weight. Searching for weight loss experiences on the Internet, the most common one is to control your diet, don’t eat carbohydrates.
The reason why you lose weight and gain weight is because you eat too much carbohydrates?
Speaking of carbohydrates, I believe many people are unfamiliar with what they are? "Carbohydrates" are the staple foods we usually eat: pasta, rice, and foods with high sugar content.
When you see these foods, you should find that these foods are the source of energy for our human body. Because this type of food does not require metabolic transformation after entering the human body, it can directly replenish energy for the human body quickly. It is precisely because of this that there is a saying that carbohydrates cannot be consumed during weight loss. So is this statement correct?
It is not. The task of carbohydrates is not only energy, but also can maintain our normal physiological functions and increase human muscles, which is of certain help to plastic people.
So for people who are losing weight and gaining weight, how should they control their carbohydrate intake?
We can classify carbohydrates, which can be divided into simple carbohydrates and complex carbohydrates .
For people who want to lose weight and maintain plasticity, compound carbohydrates are particularly important and are the main source of energy for losing fat and building muscle. The main foods containing complex carbohydrates in daily life include sweet potatoes, corn, brown rice, etc.
This kind of food can not only meet the energy needs of people losing weight, but also has a relatively low sugar content, so there is no need to eat carbohydrates to make you gain weight. So how should you control your carbohydrate intake when losing weight?
1 Selection of Staple Foods
People who are losing weight should try to choose complex carbohydrates for their staple foods, such as the brown rice, sweet potatoes, corn and other foods mentioned above. Of course, in addition to paying attention to the choice of carbohydrates, you also need to pay attention to protein supplements. For example, a person weighing 120 pounds should supplement about 60 grams of protein. Only sufficient protein can promote muscle growth.
2 Choice of carbohydrates for breakfast
After a night of energy consumption, the energy has been exhausted when you get up in the morning. At this time, you need to supplement energy as much as possible. You can eat some simple carbohydrate foods, can promote the rapid release of energy. For those who want to lose weight, there is no need to worry about excessive energy intake in the morning. Common simple carbohydrate foods include: bananas, cereals, potatoes, wheat, yamsand so on.
3 Carbohydrate intake before and after exercise
When losing weight, avoid exercising on an empty stomach. Because a certain amount of energy needs to be consumed during exercise, if you do not pay attention to energy replenishment before exercise, hypoglycemia may easily occur. Therefore, it is recommended to consume some low-carbohydrate foods, such as oats, apples, brown rice, etc., within 2 hours before exercise. This can avoid energy consumption during exercise and affect blood sugar levels.
In addition, you should also properly supplement some carbohydrate foods after exercise. This can not only replenish the body's energy in time, but also promote the growth of muscles in the body and maintain normal metabolism in the body.
It can be seen that during weight loss, it is not about not eating carbohydrates, but that you need to eat carbohydrates correctly to avoid insufficient carbohydrate intake from affecting your health.
What impact does long-term insufficient carbohydrate intake have on the body?
A study by the "New England Journal of Medicine" found that there is a certain connection between carbohydrate intake and cardiovascular disease. If the long-term carbohydrate intake is insufficient, it will increase the risk of cardiovascular disease .
Why does insufficient carbohydrate intake affect health? Wang Lei, deputy chief physician of the First Affiliated Hospital of Zhejiang University School of Medicine once said that for patients with diabetes , excessive carbohydrate intake If it is too much, it will be detrimental to the control of the disease. It is generally recommended that diabetic patients consume between 200 and 350g of carbohydrates per day. Everyone can strictly control it according to their own condition.
However, for ordinary people, they should not pursue a low-carbohydrate diet. Long-term insufficient carbohydrates will induce cardiovascular diseases, metabolic diseases , and may even induce cancer. It is generally recommended that the daily carbohydrate intake should be 50% to 60% of the total calories. If you need to consume 1500-2000 total calories per day, your carbohydrate intake needs to be between 750 and 1200g.
Through the above article content, losing weight and gaining weight have little to do with carbohydrate intake. If carbohydrates can be eaten correctly, it can promote muscle growth.
So what are the main reasons that lead to weight loss and weight loss?
There are two main reasons for weight loss and weight loss: The energy intake is not proportional to the energy consumed; and the weight loss process is not persisted to the end.
① The energy intake is not directly proportional to the energy consumed
Although exercise will consume a lot of energy, you cannot rely on your own exercise to replenish energy unscrupulously. Otherwise, it is easy for the energy intake to be greater than the energy consumption, resulting in energy accumulation and making oneself lose weight.
Therefore, if you want to lose weight effectively, you need to ensure that the energy intake is less than the energy consumed, so as to ensure that energy does not accumulate and avoid losing weight and gaining weight.
② Failure to persevere during the weight loss process
The most taboo thing in the weight loss process is "Three days of fishing, two days of surfing the Internet" If you cannot persist for a long time, it is easy to rebound, which will not only fail to achieve the effect of weight loss, but will also cause I am getting fatter and fatter. Therefore, it is recommended that if you have the idea of losing weight, you must persist and avoid giving up halfway.
Reference:
[1] Carbohydrates are not the "natural enemy" of weight loss · National Party Media Information Public Platform · 2022-04-28 10:27
[2] It is important to do these 5 points if you want to lose weight healthily and not rebound· People's Daily Online · 2019-02-22 12:12
[3] Is it healthy to lose weight without eating carbohydrates? Doctors remind: It is harmful to the body · CCTV Finance · 2019-09-21 21:13
