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Recently, Zhang Dada has caught fire again.
However, this time is different from the past, he was "scolded" in the past, see the issue of the spit conference.
(Zhang Dada complained that the conference was self-deprecating and boycotted by 7 billion netizens)
Zhang Dada's topic discussion this time is so high because he lost 30 pounds in 3 months.
He also generously announced his own weight loss method, Weibo read 190 million, comments have said that they are very inspirational, to turn powder.
From what I know about Zhang Dada, these comments should be spoken by pure passers-by, because with Zhang Dada's popularity, he has been scolded before...
Friends, in one fell swoop reversed the reputation, it can be seen how important Zhang Dada's weight loss success is!
So what about the weight loss method announced by Zhang Dada? Let's take a look!
<h1 class="pgc-h-center-line" data-track="32" > zhang great weight loss: three points to practice seven points to eat</h1>
→ three points of practice
Zhang Dada revealed that this time because he participated in a program "Boxing To Us", there will be more than twice a week boxing training.
Boxing training on the human body consumption is very large, the need for high-speed continuous bouncing and running, and boxing is a strong sense of strength of the sport, so there are also requirements for strength training.
However, there was no other workout, and Zhang Dada did not go to the gym.
In addition to replenishing sufficient water before and during exercise, and drinking some black coffee before boxing to improve basal metabolism, he really did not do much more in terms of exercise.
→ seven points to eat
Relatively speaking, Zhang Dada's weight loss experience, how to eat, what to eat is much more important than exercise, it can be said that he can lose weight successfully, mainly because of eating well.
Regarding how to eat, it should be divided into three methods: ketogenic diet, low-carbon diet and carbon water cycle.
→ ketogenic diet
Zhang Dada first tried the ketogenic diet. According to his own account, it is not a strict ketogenic diet.
First of all, he did not strictly control the amount of carbs, he just removed the refined carbs from his daily diet, such as rice, noodles, bread, buns, ravioli, etc.
Secondly, the amount of fat he consumes is not high, because his recipe does not have a lot of high-fat foods, but the amount of protein and vegetables is relatively high, such as chicken breast, beef, broccoli and so on.
However, even so, he also had a very obvious effect, and dropped the scale very quickly after completely quitting the carb.
→ a low-carb diet
Soon after the ketogenic diet was carried out, Zhang Dawei adjusted his diet and switched to a low-carbon diet, that is, increased the intake of some carbs.
The reason for the change in diet plan is that the data found that the ketogenic diet has side effects on the human body, such as hair loss, poor memory, menstrual period exodus (girls), and carb rebound.
This point needs to be explained, which is also a common misunderstanding of many ketogenic diets and evaluations, we have explained in previous articles, this is just a side effect of the early stage of the adaptation period.
→ the carbon water cycle
The core of the carb cycle diet is actually low-carbon ketogenic, but every certain cycle will ingest a certain amount of high-quality carb water, often alternating ingestion of high, high and low.
This is a diet method shared by a dieter abroad, which is usually used to break the platform period, and there are also stars in China who have tried, such as Yi Nengjing.
Zhang Dada's carbon water cycle is not so complicated, he described it as "3 + 1", that is, maintaining 3 days of low carbon + 1 day of high carbon, provided that low carbon intake of high-quality carbon water, and high carbon days less oil.
This method is a little slower than strict ketogenicity, but it is still effective.
<h1 class="pgc-h-center-line" data-track="203" > low-carbon ketogenesis is the root cause of weight loss success</h1>
Boldly analyze the weight loss method used by Zhang Dada, in general, there are scientific points, and naturally there are undesirable points.
→ low-carbon ketogenic to control appetite
In Zhang Dada's sharing, he mentioned many times that he did not want to be hungry, especially when dealing with what to do when he was hungry, he was really very touched.
But he also said that after adapting to the ketogenic low-carbon, it will hardly be hungry (except for staying up late), which is actually the fundamental reason for the success of ketogenic low-carbon.
Many times we try various methods to lose weight and fail, not poor self-control, but the body's instinctive response, which allows us to continue in the bad natural selection, engraved in the DNA.
That is, when the body lacks energy, it will naturally reduce consumption, and improve the secretion of ghrelin and increase appetite, so as to promote the body to spontaneously accumulate more energy.
A high-carb diet is one that complies with and encourages this instinctive response, first by insulin processing carbolysan sugars into fat storage; secondly, by a high-carb diet that stimulates appetite and falls into a vicious cycle.
A low-carbon ketogenic diet can break this vicious cycle, when the body's sugar is depleted, the body has to turn to the ketone body to consume fat; secondly, the ketone body itself has the effect of suppressing appetite.
Moreover, it is obvious that the food density of carbs is far less than that of meat and fat, and the feeling of fullness brought by it is naturally very different, eating meat and fat less and eating full.
→ the carbohydrate cycle with the movement
The carbohydration method inevitably has a day or even a few days when the carbohydrate intake is relatively high, which will indeed increase the metabolism at this time, but there is also a risk of loss of appetite.
In this case, it is a better way to cooperate with exercise, because strength training consumes glycogen, which can consume the ingested carbs relatively quickly.
However, even with the exercise, it is not advisable to consume too much carbon water, and the high carbon day cannot be more than the low carbon day, so look, Zhang Dada's "3 + 1" arrangement is still very scientific.
→ sugar control
Zhang Dada's method also mentioned that he also ate milk tea hot pot snail powder, etc., but do not think that he does not control sugar, and even his control is very strict.
First, he controls the quantity very tightly. Although I also drank milk tea, it was when I was very tired after punching, and I only occasionally rewarded myself, which is definitely not the same as drinking uncontrollably every day, right?
Second, the snacks he usually eats are as sugar-free or low-sugar as possible.
For example, he was too hungry to bear it at first, and would drink sugar-free yogurt, or pork ribs, nuts, etc., and pork ribs also had a ketogenic version.
Third, avoid sugar oil mixing.
Including in the day of high-carb water, it is also guaranteed to have less oil. As for sugar-oil mixed snacks such as puffed foods, he is even more bluntly "scared to death" and absolutely does not touch non-work requirements.
<h1 class="pgc-h-center-line" data-track="204" What are the errors in > Zhangda's method? </h1>
After talking about the benefits of Zhang Da's weight loss method, let's analyze the small problems inside, and ketone friends can also be targeted when imitating.
→ fat intake is low
In Zhang Dada's experience, I did not find a description or example of high fat, he only mentioned high protein, and the closer ones were nuts and the like.
For example, common high-fat foods such as pork belly, fatty meat, coconut oil, fish oil, avocados, fatty fish such as salmon, etc., do not seem to be...
This is definitely something that needs to be adjusted in strict ketogenic, because ketogenic is more recommended for high-fat protein low-carbon water, and too much protein intake leads to "gluconeogenesis" can also produce sugar.
Moreover, high-fat foods are denser, more conducive to ketogenic, and have a more obvious effect on appetite suppression.
→ high-quality carb water should be paid attention to
During the low-carbon period, Zhang Dada ate high-quality carbs that were not the size of his fist, not limited to brown rice, purple potatoes and so on.
Strictly speaking, brown rice and purple potato are actually not high-quality carbs, because brown rice, purple potatoes and other carbs are difficult to digest and are popular in low-fat diets because they can enhance a certain sense of satiety.
However, under the premise of a relatively high fat and protein, there is no need to pursue the satiety of carbs, and if you want to eat carbs, in fact, it is good to eat some rice normally, and the amount of control is ok.
→ carbon water cycle is risky
Whether it is the "3+1" carbon water cycle method used by Zhang Dada or other high school low-carbon water circulation methods, its core is low carbon, and occasionally high carbon should also increase strength training.
However, in practice, it is likely to cause some people, especially sugar addicts, to adapt to long-term low carbon, but once the high carbon rekindles the desire, it will be out of control.
And it should be noted that in addition to the short time at the beginning, Zhang Dada did not have ketogenic for a long time, and the amount of carbon water of the small partner who has entered the ketogenic state exceeded the standard, and the most likely result is "deketone".
The result of de-ketone reduction is directly to gain weight, and then re-generate ketone, which is equivalent to re-adaptation, in case of repeated "hair loss" What to do?
For girls, the carbohydration cycle can lead to hormone instability and abnormal aunts.
<h1 class="pgc-h-center-line" data-track="206" > key skinny dragon said</h1>
In fact, the method used by Zhang Dada is not news in the stars, and the known ones are Yu Zheng, Yi Nengjing, Zhang Shaohan, Li Shi and so on...
Although their specific methods of operation may be different, the core is a low-carbon diet.
You know, the ketogenic diet is also a lot of different programs, none of which is the best, only the most suitable for their own.
Every time a star successfully loses weight with a low-carbon method, it brings a higher degree of discussion and more controversy to the ketogenic diet.
In fact, all controversies can be ended with one answer, that is: it varies from person to person, and it is done according to one's ability.
Maybe you are very impressed to see Zhang Dada's method, but I still recommend that you do not act immediately, especially to copy his method.
It is recommended that you first understand what is scientific ketogenic.
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