Don't eat carbohydrates for weight loss? Be careful, the more you lose, the fatter you become! The key is the combination of thickness and thickness

My friend Lily is the best Recently, in order to lose weight and quit all carbohydrates, I have been living on chicken breast and vegetables every day. However, I always get up late at night to gnaw on bread because of my cravings. After a month, I did lose weight, but my skin was rough, my emotions were irritable, my period was gone, and what's even more frightening is that after resuming my diet, my weight rebounded even crazily ..

1. Carbonated water is not a ferocious beast

1. Exclusive fuel for the brain

Each gram of carbonated water contains only 4 calories, far lower than the 9 calories of fat. Glucose is the only source of energy for the brain, and long-term carbon cutting can lead to memory loss and low mood. Research by the German Nutrition Society shows that people who completely cut off carbon have a 23% increased risk of depression.

2. Metabolic regulatory hub

High quality carbohydrates can stimulate the secretion of leptin, a hormone that can control appetite. The B vitamins in grains directly participate in fat metabolism, which is beneficial According to experiments in the Chinese Journal of Clinical Nutrition, the moderate intake of carbohydrates group consumes 80 more calories per day than the zero carbon group.

3. The backyard of gut microbiota

Resistant starch and other carbohydrates are the food for probiotics, and an imbalance in gut microbiota can lead to a decrease in absorption efficiency. Day The Institute of Physical Chemistry has found that weight loss patients with insufficient dietary fiber are more difficult to break through the plateau period.

2. The golden ratio of coarse and fine food combinations

1. Three meal distribution rules

Breakfast is best served with mid GI foods such as oatmeal, lunch can be paired with a fist sized mixed grain rice, and dinner can be served with root and stem foods such as yam. In the middle The dietary guidelines for Chinese residents recommend that whole grains should account for one-third to one-half of the daily staple food.

2. Rainbow Carbon Water Selection Method

White Series: Lotus Root Powder and Taro Provide Soluble Dietary Fiber; Red series: Red beans are rich in potassium and can reduce edema; Black series: Black rice anthocyanin antioxidant; Yellow series: Xiaomi's tryptophan sleep aid.

3. Cooking method upgrade

After cooling, the resistant starch of rice increases by 50%, making it a good choice for making sushi. After cooking potatoes and letting them cool before consumption, the glycemic index can decrease from 85 to 54.

3. Perfect time difference between carbohydrates and exercise

1. Selection before and after strength training

Eat half a banana one hour before training to provide fast carbohydrates, and replenish slow-release carbohydrates such as purple sweet potatoes within 2 hours after training to help restore muscle glycogen. Sports nutrition points out that during this period, carbohydrates will preferentially fill muscles rather than convert into fat.

2. Carbon water strategy for aerobic exercise

Drinking a small amount of honey water before morning running can prevent hypoglycemia, and supplementing 30 grams of easily digestible carbon water per hour during long-term aerobic exercise. Choosing whole wheat bread with protein after exercise can increase fat burning efficiency by 17%.

3. Adjustment plan for rest days

On non training days, the proportion of fast carbon can be appropriately reduced, and high-quality plant protein such as chickpeas can be used to replace some staple foods. But completely cutting off carbon will lead to a decrease in basal metabolic rate, which is not conducive to sustained weight loss.

Appetite is actually the smartest weight regulator, when you're crazy thirsty in the middle of the night When looking for carbon water, it is often not due to weak willpower, but rather a signal of help from the body. Remember, those dietary habits that can be sustained for a long time are never extreme confrontations, but learning to cooperate and win with food.