Weight increased from 176 pounds to 99 pounds, and it was found that "breakfast high carbon water+dinner low carbon water" helped to lose weight quickly!

Does the change in weight from 176 pounds to 99 pounds impress you? Don't rush to envy, and don't blindly imitate extreme weight loss methods. Those crash plans that claim to "lose 20 pounds per month" often hide health traps. The dietary pattern of "high carbon water for breakfast+low-carbon water for dinner" that we are going to talk about today does have a lot of scientific evidence to support it, but how to operate it specifically without harming the body? Let's break it apart and crush it. Why is carbohydrates suitable for breakfast?

1. Morning metabolism requires "ignition"

After waking up, the body is in a "standby state", and an appropriate amount of carbohydrates is like pressing the start button of metabolism. Choosing whole grains with low glycemic index can not only stabilize blood sugar levels but also provide sustained energy.

2. The brain relies on glycogen for operation

After a night of fasting, the brain urgently needs glucose supply. A bowl of oatmeal Congee or two pieces of whole wheat bread can keep working efficiency in the morning better than completely cutting off carbon water.

3. Avoid overeating during lunch

A hearty breakfast can effectively delay feeling hungry. Research has found that people who consume 40% of their daily calories for breakfast are less likely to overeat during lunch and dinner.

2. Three Benefits of Low Carbon Water for Dinner

1. Aligning with the Circadian Rhythm

After evening, the human body's insulin sensitivity decreases and its ability to handle carbon water weakens. Reducing the carbohydrates in dinner can effectively prevent fat accumulation.

2. Improving sleep quality

A high protein, low sugar dinner can reduce nighttime blood sugar fluctuations. Try changing your staple food to broccoli or mushrooms, and you will find it easier to fall asleep.

3. Activate fat metabolism

When the body runs out of liver glycogen reserves, it will instead burn fat for energy. That's why many people find that adjusting the dinner structure can bring surprises when weighing in the morning.

3. Five key details in practical operation

1. Carbon water quality is more important than quantity

Choose composite carbon water such as brown rice and sweet potatoes for breakfast, and avoid simple sugars such as white sugar and white flour. A simple criterion for judgment: the longer you chew carbohydrates, the healthier they are usually.

2. Adequate protein intake

Ensure 20-30 grams of high-quality protein per meal, such as boiled eggs, Greek yogurt, etc. Protein can prolong satiety and prevent muscle loss caused by reduced carbohydrates.

3. Beware of invisible carbon water.

The so-called "low-carbon dinner" does not only count rice and noodles. Don't forget that corn, pumpkin, and even milk all contain carbohydrates and need to be included in the total amount control.

4. Gradual reduction

Suddenly cutting off the carbohydrates for dinner may cause headaches and irritability. It is recommended to reduce by 1/3 in the first week and give the body 2-3 weeks to adapt.

5. Flexible adjustment of proportion

Physical laborers or fitness enthusiasts can increase their dinner carbohydrates appropriately, but it is best to replenish them within 1 hour after exercise, when the muscle's absorption efficiency of glycogen is highest.

IV. Three types of people that need special attention

1. For people with diabetes

whose blood sugar fluctuates greatly, adjusting carbon and water intake must cooperate with the guidance of doctors, and self changing diet structure may cause danger.

2. Digestive system weakness

Long term meals with extremely low carbon water may affect the balance of gut microbiota, leading to problems such as constipation. A small amount of fermented staple food can be arranged every other day.

3. The adolescent population

needs sufficient energy during their growth and development period, and it is not recommended to strictly limit carbon and water. The focus should be on selecting high-quality carbon and water sources. The best thing about this dietary method is that you can lose weight without going hungry. For breakfast, you can enjoy hot Mantou with soybean milk. For dinner, you can still eat it, but you can change the staple food to stir fried vegetables. Remember, behind all successful weight loss cases, there is a sustainable solution that suits one's physical condition. Instead of pursuing a digital leap on the weight scale, it's better to patiently search for the dietary rhythm that satisfies you while quietly losing weight.