Cutting off carbohydrates=not eating staple food? The 3 easiest pitfalls for beginners in weight loss

I heard that my neighbor lost 8 pounds in a month, and the secret is actually to quit all staple foods? The overwhelming "carbon cut diet" in the circle of friends is exciting, but is it really scientific to treat rice Mantou as a scourge? The experience of dizziness and shaking hands after suddenly stopping carbohydrates may be exposing the most dangerous cognitive misconceptions on the road to weight loss.

1. Cutting off carbon does not mean completely quitting staple foods

1. The true identity of carbohydrates

Carbohydrates, one of the three major energy sources in the human body, are actually widely present in grains, fruits, and even vegetables. Completely cutting off these types of food sources is equivalent to causing the brain to lose its favorite glucose fuel.

2. Selection criteria for high-quality carbohydrates

Coarse grains such as brown rice and oats have a 40% lower glycemic index than white rice, and when combined with dietary fiber, they can prolong satiety. Replacing some polished rice and flour with miscellaneous grains and beans not only meets nutritional needs but also controls calorie intake.

3. Risk signals for extreme carbon cutting

Not eating staple food for three consecutive days may result in decreased attention and low mood, indicating that the body is protesting against insufficient energy. Long term lack of carbohydrates can lead to muscle loss and a decrease in basal metabolic rate instead of an increase.

2. Neglected Hidden carbohydrate Trap

1. Sugar Assassins in Condiments

Salad dressing, tomato sauce, and other seasonings may contain more than 15 grams of sugar per 100 grams, equivalent to secretly eating four cubes of sugar. Choosing oil vinegar juice or lemon juice as a substitute can reduce unnecessary intake of carbohydrates.

2. Disguise of processed foods

Snacks that claim to be "sugar free" may use substitutes such as maltodextrin, which will eventually be converted into glucose in the body. Check if the ingredient list contains hidden sources of carbohydrates such as starch and syrup.

3. Sweet Trap of Fruits

The fructose content of tropical fruits such as lychee and mango is beyond imagination, and it is recommended to control it within 200 grams per day. Berries are rich in antioxidants and have lower sugar content, making them a better choice.

III. The Golden Rule of Scientific Carbon Control

1. Dynamic Adjustment of Intake

Light manual laborers need about 150 grams of carbon and water per day, which is equivalent to two small bowls of mixed grain rice. On exercise days, an appropriate increase of 30-50 grams can be added to supplement the body's energy consumption during exercise.

2. Pay attention to the eating time window

Consuming 50% carbohydrates throughout the day for breakfast can give the body sufficient time to burn energy. Try to avoid high GI foods after 8pm to prevent sugar from being converted into fat and stored.

3. Cleverly using nutritional combination punch

Carbon water combined with protein and dietary fiber can slow down the rate of blood sugar rise by 40%. Try whole wheat bread with eggs, or oatmeal Congee with nuts. Losing weight is not a game against food, smart choices are more important than extreme withdrawal. When the body sends signals of fatigue and irritability, perhaps it is time to re-examine those demonized staple foods. Finding the right carbon water intake rhythm for oneself is the key to achieving a harmonious balance between health and body shape.