After losing 52 pounds, I finally realized that eating too much carbohydrates is the "invisible killer" who slowly loses weight

After losing 52 pounds, I stood in front of the mirror, pinching my loose skin, and suddenly realized a cognitive truth - the whole grains that we regarded as the holy grail of weight loss in those years may be the invisible roadblock that hinders your weight loss. Don't rush to throw away the whole wheat bread in your hand, let's take a look at this surprising discovery that even nutritionists are surprised by.

1. Sweet Trap of Coarse Carbonated Water

1. Underestimation of Calorie Density

Similarly, for 100 grams of food, brown rice actually has only 10 fewer calories than white rice. Many people relax their portion control due to the "health" label, resulting in consuming more calories.

2. Differences in digestion and absorption rates

Resistant starch in coarse grains requires more energy to decompose, which is a good thing. However, people with weak gastrointestinal function may experience bloating and affect metabolic efficiency as a result.

3. Dark side of nutrient absorption

Dietary fiber can interfere with the absorption of some minerals, and long-term excessive intake may lead to hidden malnutrition, which in turn slows down metabolic rate.

Red and Black List of Class II and III Coarse Carbonated Water

1. Competitors to be wary of

Corn, sweet potatoes, and oatmeal may seem healthy, but their glycemic index is actually not low. Especially after deep processing, the fiber content of ready to eat oats is greatly reduced.

2. You can choose

black rice, buckwheat, and quinoa with a more complete amino acid profile, protein quality similar to meat, and more calories consumed during metabolism.

3. Hidden carbon water explosion Processed foods such as grain biscuits and whole wheat bread often add a large amount of sugar to improve their taste. The sugar content of a certain brand of whole wheat bread even exceeds that of white bread.

3. Three rules for smart consumption of carbohydrates

1. Golden ratio principle

In each main meal, the ideal ratio of refined carbohydrates to coarse grains is 1:1. It can obtain fiber while avoiding excessive digestive burden.

2. Time Selection Tips

Coarse grains are suitable for breakfast and lunch, and for dinner, choose easily digestible white rice or noodles to avoid affecting sleep quality.

3. Combined with a synergistic combination [SEP], high-quality protein (eggs, fish) and vitamin C (colored peppers, kiwifruit) can increase the absorption rate of iron elements in coarse grains.

4. Key adjustments to break through the platform period

1. Record the diet for two weeks

Use the APP to record in detail the types and amounts of coarse grains consumed, and many people will find that the actual intake is 2-3 times the recommended amount.

2. Perform a carbon water cycle

by halving the coarse grains for three consecutive days, and returning to normal levels on the fourth day. This fluctuation can stimulate the metabolic system to reactivate. 3. Pay attention to body signals. When constipation, bloating, or fatigue occurs, reduce the amount of coarse grains appropriately and increase the intake of fermented foods (yogurt, miso). The girl who lost 52 pounds later discovered that when she reduced her daily coarse grains from 300 grams to 150 grams, her stagnant weight began to decline again. It turns out that weight loss is never a black-and-white multiple-choice question, finding the right balance point for oneself is the key. You may want to re-examine your plate, perhaps by fine-tuning the carbon water structure, you can awaken the dormant metabolic power. Remember, the best diet is always the one that makes you feel comfortable both physically and mentally.