Saying goodbye to staple food can really help you lose weight quickly? Doctor answers key relationship between carbohydrates and weight

I heard that Xiao Wang from the neighboring company lost 10 pounds in a month, and the secret is to completely say goodbye to rice and noodles? There are people in the circle of friends drying low-carbon water recipes every day, as if one mouthful of Mantou would gain three kilograms in situ. This trend of demonizing staple foods has made many people who want to lose weight feel like they are facing a big enemy with rice in their bowls. But is that really the case?

1. The true identity of carbohydrates

1. The core fuel of the body

Glucose produced by the breakdown of carbohydrates is the only energy source that the brain can directly utilize. When the carbon water is completely cut off, the body will activate the backup energy supply system, but this process may be accompanied by discomfort such as dizziness and fatigue.

2. Essential Components of Nutritional Structure

Whole grain staple foods are rich in B vitamins and dietary fiber, which are crucial for maintaining metabolic balance. Long term deficiency may lead to chain reactions such as constipation and skin problems.

2. Hidden pitfalls of weight loss failure

1. The vicious cycle of retaliatory rebound

Extreme low-carbon diets can easily trigger binge eating impulses, and many people will suddenly lose control of their carbon consumption after persisting for a few weeks. Research shows that over 80% of dieters will regain their original weight within 1-2 years.

2. The hidden danger of decreased metabolic rate

When the body is in a state of energy deficiency for a long time, the basal metabolic rate will automatically decrease. This means that eating the same 1500 calories may make it easier to accumulate fat in the later stages of weight loss compared to the early stages.

III. The Golden Rule of Scientific Carbon Control

1. Choose low glycemic index staple foods

Coarse grains such as brown rice and oats have lower glycemic index and can provide long-lasting satiety. Replacing refined rice flour with them not only meets the demand for carbohydrates but also avoids drastic fluctuations in blood sugar levels.

2. Grasp the intake time window

supplementing with an appropriate amount of carbohydrates within 30 minutes after exercise can prioritize the supplementation of muscle glycogen rather than converting it into fat. Reduce the proportion of staple foods appropriately for dinner, but not completely eliminate them.

4. Combination strategy to break through the weight platform

1. Protein, carbon, and water co intake

The combination of chicken breast and half a bowl of mixed grain rice can prolong satiety time more than simply gnawing on cucumbers. The digestion of protein consumes more calories, and this combination can enhance the thermal effect of food.

2. Periodic carbon water regulation

adopts a 5+2 mode: normal intake of high-quality carbon water for 5 days, and appropriate reduction for 2 days. This method can avoid metabolic adaptation without causing a strong sense of deprivation.

Instead of treating staple foods as ferocious beasts, it's better to learn to coexist peacefully with carbohydrates. The essence of weight management is to establish sustainable healthy habits, rather than self punishing extreme diets. Try leaving a spot for rice on your plate, and you may find that losing weight becomes much easier.