A few days ago, Yi Nengjing shared her carbon cycle diet method, lost 12 pounds in 10 days, 75,000 likes on a book, and it was also on the hot search, I thought that many people in the comment area would say, losing so fast, hurting the body, too easy to rebound, don't learn, as a result, many people in the comment area are to be reduced in groups, hey, the world is too crazy, I really don't understand.
This article systematically talks about why this carbon cycle eating method is lost so fast, how it hurts the body, and in the long run, whether this weight loss method has advantages, and finally I will share with you a few high-quality carbs that we ordinary people can also eat happily.
First, the rapid reduction is due to the large energy deficit and low carbon
Day 1: 1500 ml of soy milk
Day 2: 10 egg whites (2 morning, 4 p.m., 4 p.m.)
Day 3: 3 palms of vegetables (broccoli)
Day 4: 3 sprigs of corn
A four-day cycle
This is her carbon cycle recipe, Ms. Gu roughly calculated the daily energy, the 1st, 2nd, 3rd, and 4th energy is: 465 kcal, 180 kcal, 81 kcal, 690 kcal (sweet corn), and the energy of the 4 days adds up to 1416 kcal.
If you don't exercise, but also lose weight without obvious hunger, we professionally recommend that women consume 1400 kcal of energy per day, which means that she only ingested our normal weight loss energy for 1 day in 4 days.
Less carbohydrate intake will also reduce the secretion of insulin, which is supposed to promote fat synthesis and inhibit lipolysis, but its level is reduced, which in turn will promote lipolysis, so the weight is lost again.
In addition, when carbon is strictly controlled, the body will decompose fat for energy, without the help of carbohydrates, fat decomposition will produce ketone bodies, which can increase satiety and reduce energy intake on the one hand, and on the other hand, it will carry some energy, which will be excreted through urine, which will reduce weight.
In addition, the body is not completely powered by ketones due to strict carbon control, and the glycerol and protein in the body will also be converted into part of the glucose for energy. If the protein intake is not enough (45 grams and 34.8 grams of protein on day 1 and day 2, respectively, which does not reach the 55 grams that women need, and the protein on days 3 and 4 is extremely low), the body will use the protein in the muscles, so the muscle is lost, which in turn reduces weight.
Know why this carbon cycle method loses weight quickly in the short term, in addition to losing fat, it also loses a lot of water and muscle.
Second, low-carbon diets are easy to overeat and hurt the body
Picture: Photo.com
Although eating like this makes you lose weight quickly in the short term, in the long run, it is basically the same as other weight loss methods.
Regarding the point of gluttony, I will talk about a weight loss program that I participated in, which was in 2015, and I participated in a low-carb ketogenic diet weight loss program.
This is an experimental project of the company, and their company wants to do health management, so they invited a doctor in the United States who practices a low-carbon diet, and then took six executives to do an experiment to see if they can lose weight through a low-carbon diet.
In the project, I was responsible for educating 6 executives about the carbohydrate content of different foods, and cooperating with this doctor to give you some dietary guidance, and the project also invited a master of kinesiology to guide everyone to exercise, and as a result, under the guidance of diet and exercise, everyone lost 12 to 18 pounds after three months.
But they all want to eat bread, rice, noodles, pastries and other high-carb foods, so this project will not be completed, so in order not to overeat carbs in order to go back, it is not recommended that we strictly control carbs to lose weight.
In addition, strict control of carbohydrates to the degree of ketogenic may also cause fatigue, headache, nausea, constipation, dehydration, as well as hypertriglyceridemia, hyperuricemia, hypercholesterolemia in the short term, and in the long term, it may also reduce bone density and make it easy to suffer from cardiovascular disease.
The working hours of celebrities are relatively flexible, they eat so little, they can stay at home and lie in bed, and they don't move much for a day, even if they are hungry, but the next work has requirements for their figure, so they have to grit their teeth and persevere.
But we ordinary office workers have to get up early and work all day long, and if we want to eat like this, I am afraid that we will not have the strength to work before we lose a few pounds.
Therefore, I call on everyone not to lose weight on such a strict diet, and do not ignore people's desire for carbohydrates, let's eat carbs happily, create a small energy deficit every day, and slowly lose weight happily.
3. High-quality carbs are recommended
Whole grains and mixed beans are both sources of high-quality carbohydrates, and the following 6 staple foods I often eat and especially recommend to everyone.
1. Multigrain rice
If you want the taste of multigrain rice to be not rough, you can have more oat rice and barley rice in the ratio of multigrain rice, which are rich in β-glucan, which can absorb water and expand, and the taste is slippery.
You can also add more mixed beans to the ingredients, such as red beans, chickpeas, and white kidney beans, and the rice they stew has a soft taste.
We can buy a well-matched multigrain package, that is, there are many kinds of multicereals in one bag, so that we can buy and match each kind of multicereal.
Pictured: A multigrain bag
In addition, soak the grains for 2 hours before simmering the rice, and add about twice the water to stew the rice, and the taste will be better.
2. Whole wheat crisp
It is whole grain baking pressed, when you buy it, you have to look at the ingredients, choose no extra sugar, such as this one, the whole wheat content is 90%, the oat content is 9.5%, just a little salt, oil and sugar are not added, its texture is very crispy, you can eat it directly, but I think it is a little choking, it is best to eat it with milk, or dip it in yogurt.
3. Corn
Sweet corn or waxy corn is OK, a 350 grams of sweet corn energy is about 230 kcal, can be used as a staple food for weight loss women, a net content of 200 grams of waxy corn, the energy is about 338 kcal-370 kcal, weight loss women as a staple food, eat more than half of the root.
4. Oatmeal
As a staple food, it is recommended to eat 50 grams to 60 grams, and then with 1 tomato or cucumber, and then a pack of milk and 1 egg, it is a very nutritious and perfect breakfast.
5. Oat bran
Oat bran is the part of the oat skin and aleurone layer, compared with oatmeal, contains more β-glucan, β-glucan can absorb water and expand, so eat oat bran is more satiety, in addition to oat husk, its vitamin B1, B2 content is also richer, weight loss women will completely take it as a staple food, it is also recommended to eat about 50-60 grams.
6. Whole wheat bread
The whole wheat flour content in the selected ingredients is ≥ 50%, there is no additional sugar, and the fat content is not high.
Of course, in addition to them, weight loss can also enjoy refined carbohydrates, the key is to control the amount, for example, nutrition is also online.
Today's interaction: Among the staple foods you often eat, there are special recommendations for weight loss friends, leave a message to share.
The picture in the article is from Freshippo