What does reducing carbon water intake mean

Reducing carbohydrate intake refers to a dietary approach that achieves calorie control and metabolic regulation by controlling the proportion of carbohydrate foods in the diet. The main sources of carbohydrates include staple foods, sweets, sugary drinks, etc. Reasonably reducing the intake of such foods can help with weight management.

1. classification of carbohydrates:

Carbohydrates can be divided into two categories: simple carbohydrates and complex carbohydrates. Simple carbohydrates such as white sugar, honey, fruit juice, etc. have a high glycemic index and can easily cause fluctuations in blood sugar levels; Composite carbohydrates such as whole grains, potatoes, and beans contain dietary fiber, which is digested and absorbed slowly. It is recommended to prioritize controlling refined sugar and refined grains when reducing carbohydrate intake.

2. Intake standard:

The recommended daily carbon water energy supply ratio for healthy adults is 45% -65%. During the weight loss period, it can be moderately reduced to 30% -40%, but it should not be kept below 130 grams per day for a long time. Pregnant women, adolescents and patients with diabetes need to adjust under professional guidance to avoid ketosis or nutritional imbalance.

3. Alternative solution:

Reducing staple foods can increase the intake of high-quality protein and healthy fats. If chicken breast and fish are used to replace some rice, avocados and nuts are used to replace biscuit Dim sum. At the same time, ensure sufficient intake of vegetables, and recommend 300-500 grams of dark vegetables per day to supplement vitamins and minerals.

4. Misconception: Complete withdrawal of carbohydrates may lead to problems such as hypoglycemia and constipation. Common mistakes include replacing staple foods with high-fat snacks or overly relying on meal replacement products. The correct low-carbon diet should maintain a balanced nutrition, avoid processed foods, and pay attention to the combination of natural ingredients.

5. Target population:

This method is suitable for individuals with insulin resistance and abdominal obesity. Hyperthyroidism patients, athletes, and those with weak digestive function should be cautious. It is recommended to adopt a gradual adjustment approach for middle-aged and elderly people, reducing their main food intake by 10% per week and cooperating with blood glucose monitoring. During the implementation of a low-carbon diet, it is recommended to combine moderate exercise, such as brisk walking or swimming for 30 minutes every day, to help maintain muscle mass. The recommended cooking method is steaming, stewing, and mixing, avoiding high oil frying. Regular consumption of fermented foods such as sugar free yogurt can improve gut microbiota. When experiencing discomfort such as dizziness and fatigue, it is necessary to adjust the diet structure in a timely manner and consult a nutritionist to develop personalized plans if necessary. Long term low-carbon eaters need to undergo bone density and blood lipid tests annually to prevent potential risks of nutritional deficiencies.