Why not eat less carbohydrates and lose weight? Nutritionist: Incorrect methods are equivalent to waste

Even though I have quit my favorite milk tea bread and switched from rice to quinoa, the numbers on the weight scale seem to have been enchanted and remain unchanged. This sense of frustration is like carefully preparing for an exam but failing, making one unable to help but ask: Can I even gain weight by breathing?

1. Carbon water is not a ferocious beast

1. The demonized carbon water

Many people equate carbohydrates directly with fat, but in fact, it is like gasoline for cars, the body's top priority energy source. When carbon is completely cut off, the body will activate emergency mechanisms to reduce basal metabolism, which may actually trigger a rebound in binge eating. 2. High quality carbohydrates are important. Coarse grains such as brown rice and oats are rich in dietary fiber and B vitamins, which can prolong satiety and maintain blood sugar stability. Instead of worrying about whether or not to eat carbohydrates, it's better to learn to distinguish between refined carbohydrates and composite carbohydrates.

3. Individual differences should be considered.

The carbon water needs of sedentary office workers and fitness enthusiasts are vastly different. Putting someone else's recipe on oneself is like wearing shoes that don't fit, no matter how beautiful they are, they won't go far.

2. Pits I've stepped into in those years

1. Hidden carbohydrate trap

The sugar substitutes in zero sugar drinks may stimulate appetite, as seemingly healthy foods such as salad dressings and beef jerky often add a lot of sugar. When reading food labels, it is important to focus on the top three ingredients on the ingredient list.

2. Insufficient protein intake

When carbon and water intake suddenly decreases, if protein supplementation is insufficient, muscle loss will lead to a decrease in metabolic rate. High quality protein, the size of a palm in each meal, is the key fuel to keep the metabolic engine running.

3. The sequelae of extreme dieting

Long term calorie deficit can trigger the body's survival mode, which not only crazily stores fat, but may also cause menstrual disorders, hair loss, and other problems. The healthy weight loss rate should be controlled at 0.5-1 kilogram per week.

3. Scientifically Control Carbon

1. Dynamically Adjust the Carbon Water Ratio

Try to reduce carbon water appropriately for 3 days a week, and consume it normally at other times. This cyclic approach can avoid metabolic adaptation while meeting psychological needs, making it more sustainable to execute.

2. Pay attention to the order of eating

First, eat vegetables as a base, then consume protein, and finally eat carbohydrates. This simple adjustment can make postprandial blood sugar levels rise more smoothly, effectively reducing fat accumulation.

3. Pay attention to nutrient density.

For foods with the same 300 calories, choosing mixed grain rice with steamed fish instead of biscuits can result in vastly different levels of nutrition. A well nourished body is willing to actively consume fat.

Losing weight is not an ascetic self punishment. Finding a diet pattern that suits your own pace of life is the only way to make a good figure easy and long-lasting. Why not put into practice any of the small skills learned today, such as adjusting the order of meals for lunch tomorrow?