Don't give up carbohydrates for winter weight loss! Eat it for a week and reduce your waist circumference by a circle

Who said winter is incompatible with carbon and water? Xiao Zhang in the office gnaws on a salad every day Se trembled, but the numbers on the weight scale remained unchanged. Lao Wang in the next work station stopped eating Braised pork belly with rice. When he took off his down jacket, he could see the waist line vaguely. These days, people who don't know how to eat carbohydrates may even get the wrong admission ticket for weight loss.

1. Carbon water is not a ferocious beast

1. The body needs carbon water to provide energy

The brain operates like a high-performance computer, with glucose as the only power source. When carbon is completely cut off, the body will break down muscles to supply energy, and the metabolic rate will decrease instead of increasing. Winter basic metabolism is already better than summer At around 10% altitude, a reasonable intake of carbohydrates can actually maintain body temperature and normal metabolism.

2. High quality carbon water can help burn fat

Low GI carbon water such as brown rice and oats can become slow-release energy packs in the intestines. Digesting them consumes almost 20% of the calories in the food itself. Just like simmering with firewood, it is more durable and long-lasting than burning gasoline directly.

2. Winter Carbon and Water Selection Guidelines

1. Root and stem vegetables are preferred

Sweet potatoes, yams, and lotus roots have a water content of up to 70% and a dietary fiber content three times that of polished rice. The resistant starch produced by the rupture of cell walls during steaming can absorb intestinal oils like a sponge.

2. Whole grains should account for one-third.

Anthocyanins on the surface of black rice can inhibit the activity of fat synthesis enzymes, and rutin in in buckwheat can accelerate the heat production of brown fat. When cooking, grabbing miscellaneous grains is equivalent to adding turbocharging to metabolism.

3. The Golden Rule of Carbon Water combination

1. Protein intake should be synchronized

The lecithin in eggs can encapsulate carbon water molecules and delay absorption, while the leucine in chicken breast can prevent glycogen from being converted into fat. Remember this formula: 1 part carbohydrates+1.5 parts protein=start after 4 hours of satiety.

2. Must be paired with dietary fiber

The glucomannan in konjac silk swells 12 times when exposed to water, and the glucosinolates in broccoli can activate liver detoxifying enzymes. First, eat half a bowl of vegetables as a base, and the absorption rate of carbohydrates will be directly reduced by 50%.

4. Winter exclusive carbon water schedule

1. Eat breakfast from 7-9 with confidence

Cortisol peak period, insulin sensitivity is the highest Good. A bowl of hot oatmeal Congee with nuts has a sugar index 40% lower than that of bread alone.

2. Timely supplementation after exercise

Within 30 minutes after strength training, muscle cells crave glycogen like sponges. At this point, eating a banana will prioritize replenishing muscle glycogen rather than converting it into fat.

Don't use carbohydrates as a hypothetical enemy for weight loss anymore. What you need is not withdrawal, but taming. Tomorrow for breakfast, try steaming pumpkin with Greek yogurt. Three days later, you will find that the down jacket belt needs to be buttoned in one more space. Remember, a diet that can sustain you for a long time is the truly effective way to lose weight.