Can I eat carbohydrate foods for weight loss

During the weight loss period, it is advisable to consume carbohydrates in moderation. The key is to choose high-quality carbohydrates and control the total amount. The main ways to consume carbohydrates for healthy weight loss include low glycemic index staple foods, controlling intake ratios, combining dietary fiber, choosing natural ingredients, and avoiding refined sugars.

1. Low glycemic index staple foods:

Choose whole grains with a glycemic index below 55, such as oats, brown rice, and quinoa. These foods have slow digestion, can maintain blood sugar stability, and prolong satiety. Sweet potatoes, corn and other root vegetables are also high-quality sources of carbohydrates, and their rich resistant starch can promote intestinal health.

2. Control intake:

It is recommended to control the daily carbon water to energy ratio at 40% -50%, and the average adult should consume about 150-200 grams of purified carbon water. Reduce the portion size of staple food by one-third, using fists as a simple unit of measurement for each meal, while avoiding excessive intake of carbohydrates and high-fat foods at the same time.

3. Dietary fiber pairing:

For every 1 serving of carbohydrates consumed, 1 serving of non starchy vegetables such as broccoli, spinach, etc. should be paired. Dietary fiber can wrap carbon and water molecules to delay absorption, and water-soluble fiber contained in beans, Chia seeds and other foods can also form gel substances to reduce sugar absorption rate.

4. Natural ingredient selection:

Prioritize unprocessed ingredients such as whole grains and fresh fruits with bran, avoiding refined carbohydrates such as cookies and cakes. Keep fruits at 200-300 grams per day, choose low sugar varieties such as blueberries and apples, and avoid consuming liquid carbohydrates such as fruit juice.

3. Avoid the refined sugar trap:

Refined sugars such as white sugar and syrup can cause severe fluctuations in blood sugar, stimulate massive insulin secretion, and promote fat accumulation. Pay attention to identifying hidden sugars in packaged foods. The higher the ranking of white sugar, fruit glucose syrup, etc. in the ingredient list, the higher the sugar content. Complete withdrawal of carbohydrates during weight loss may lead to decreased basal metabolism, muscle loss, and other issues. It is recommended to adopt a step-by-step carbon reduction method, with a daily carbon and water intake of no less than 150 grams in the initial stage, combined with strength training to maintain muscle mass. The carbon water cycle strategy can be implemented, increasing carbon water intake moderately on high-intensity training days and reducing intake on rest days. Pay attention to observing the body's reactions, and adjust the diet plan in a timely manner when experiencing symptoms of hypoglycemia such as dizziness and fatigue. Maintaining a balanced diet over the long term is more beneficial for weight management than extreme low carbon diets.