Can I lose weight without eating carbohydrates? Learn to combine coarse and fine grains to help you lose weight healthily

Can you lose weight without eating carbohydrates? How many beauty lovers have been deceived by this long-standing weight loss misconception! Those who quit their staple foods may be experiencing problems such as hair loss, aunt running away, and emotional outbursts. Actually, carbon water is not a ferocious beast, the key is how to eat it.

1. The true function of carbohydrates

1. The only energy source for the brain

Glucose is the main fuel for nerve cells, and long-term low carbon consumption can lead to memory decline and lack of concentration. At least 130 grams of carbohydrates are needed every day to maintain normal brain function.

2. The key to regulating emotions

Carbon water can promote serotonin secretion, which is why eating sweets can make people happy. Complete withdrawal can easily lead to emotional problems such as anxiety and depression.

3. Protecting muscle tissue

When carbon and water intake is insufficient, the body will break down muscle protein to provide energy. This is the reason why many dieters lose weight but become loose in body shape.

2. Scientific combination method of coarse and fine grains

1. The proportion of coarse grains should be reasonable

Whole grains and miscellaneous beans should account for 1/3-1/2 of the total staple food. Suddenly switching to whole grains may cause gastrointestinal discomfort.

2. Recommended Golden Combination

Quinoa+rice, oats+millet, red beans+Job's tears are all high-quality combinations. These combinations can provide a more complete amino acid spectrum.

3. There are specific cooking methods.

Coarse grains should be soaked for at least 4 hours in advance, and steaming is more conducive to nutrient absorption. Avoid cooking methods such as high-temperature frying.

3. The secret to losing weight by eating carbohydrates

1. Control the total amount rather than the type

Each main meal is about the size of a fist, and using small utensils can naturally reduce intake.

2. Pay attention to the order of eating

Eat vegetables first, then protein, and finally staple food. This sequence can slow down the rate of blood sugar rise.

3. Choose low glycemic index foods

Brown rice, oats, sweet potatoes, and other low glycemic index foods can provide long-lasting satiety.

4. Special attention should be paid to these situations

1. Supplement before and after exercise

An appropriate amount of fast carbon can be supplemented 1 hour before exercise, and carbon water+protein should be supplemented in a timely manner within 30 minutes after exercise.

2. Women's special period

Increasing carbohydrate intake before menstruation can alleviate PMS symptoms. But it is important to choose high-quality carbon water sources.

3. Be cautious when choosing carbohydrates after staying up late.

Insulin sensitivity decreases when sleep is insufficient, and it is even more important to control the intake of refined carbohydrates.

Remember, no nutrient should be completely withdrawn. Replacing white rice with brown rice and desserts with whole wheat bread can make you healthy and lean with these small changes. Losing weight is not about being enemies with food, but about learning to coexist peacefully with food. Start trying the combination of coarse and fine grains now, your body will appreciate this wise decision!