What is Low Carb Diet?
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What is Low Carb Diet?
Is diet or exercise the only way to lose weight? Maybe you think that it is enough to refuse fried food, desserts, rice, and pasta, and only eat lettuce and salad on a light diet every day? Such myths are not only unhealthy, but also Will be fatter than before! There are many ways to lose weight, and "low-carb diet" is definitely a popular diet in the world that you must know. "Low-carb diet" is also called "low-sugar diet". What is a low-sugar diet? How to implement it correctly to achieve effective weight loss? The following will help you sort out all the low-carb diet tips, big and small, and use the correct weight loss method to help you lose weight healthily and not gain weight again!
The diet principle of a low-carb diet is 20% sugar, 30% protein, and 50% high-quality fat. The principle is to reduce the intake of carbohydrates, but increase protein and good oil quality in the diet by reducing the proportion of sugar intake In order to prevent excess nutrients from turning into glycogen or fat in the body, in a low-sugar diet environment, the body starts to burn fat, which can increase the rate of fat metabolism, effectively control blood sugar and avoid obesity. Since the intake of sugar is reduced, the body does not need to produce a large amount of insulin to regulate, and blood sugar and blood lipids are in a stable state.
When is the most effective time to eat low-carb?
You may not get used to it at the beginning. If you want to change your diet gradually, it is recommended to choose a time period. The most effective time period is between 30 minutes and 1 hour of exercise. Therefore, muscle contraction requires energy and promotes "glucose transporter". Low-carb The diet ratio can get enough fat and protein, which is very helpful for people who want to lose weight and improve their body shape!
What is the difference between low-carbon and ketogenic diets?
The low-carb diet is different from the ketogenic diet. The carbohydrate ratio of the ketogenic diet is adjusted below 20%. A small number of people cannot immediately change to the conditions of the ketogenic diet. They will first implement a low-sugar diet to gradually adapt the body. The following Provide the proportion table of general diet, low-carb diet, and ketogenic diet, so that you can quickly understand the differences between the three diets:
Nutrient ratio table for 3 diets
|Balanced Diet||Low Carb Diet||Ketogenic Diet|
Not less than 13.3% of the daily intake (50g)
Low-carb diet considerations
1. Eating carbohydrates completely may lead to low mood, lack of concentration, and fatigue
2. Choose the right carbohydrates, eliminate refined or over processed carbohydrates, and supplement carbohydrates rich in dietary fiber to achieve a sense of fullness.
3. Nutritional balance and calorie count are important, as low carbon does not necessarily equate to low calories, to avoid calorie overload.
4. It should not be too strict in execution, and the body should slowly adjust according to the situation to reduce the chances of side effects.
How to choose low-carb food?
The ingredients of the low-carb diet should pay special attention to the original food, avoid over-processed and fried foods, and choose natural ingredients. The following recommended ingredients for the low-carb diet:
Carbohydrates: Please avoid refined starch (such as white rice, noodles, refined bread, etc.) and choose whole grain root stem starch (such as brown rice, sweet potatoes, pumpkins, potatoes, whole grain bread, etc.)
Protein: Meat (such as pigs, cows, sheep, chickens, ducks, geese), eggs, fish, legume products (such as soybeans, black beans, soybeans, etc.)
Fat: Choose high-quality oils (such as olive oil, flaxseed oil, avocado, nuts, etc.)
Vegetables: Try to avoid rhizomes and choose low-carbon vegetables (such as green, cauliflower, spinach, cabbage, cucumber, cucumber, asparagus, celery, kale, etc.)
Fruits: Low carbon diet Fruits should avoid types with high sugar content or high glycemic index (such as pineapple, watermelon, mango, durian, lychee, etc.).
You can choose apples, tomatoes, water pears, kiwi, passion fruit, etc