How to cut carbs 50

But do you know about the right way to do this? About carbohydrates: What are the so-called carbohydrates.

It is a glycolipid that is one of the three major nutrients needed by the human body, "fat, glycolipid, and protein". What role do carbohydrates play in our bodies? The role of carbohydrates (sugars):

Carbohydrates are quite abundant in rice, bread, wheat, pumpkin, potatoes. The carbohydrates ingested are digested and absorbed and broken down into glucose, which is stored as glycogen in the liver and muscles. In addition, some of it enters the bloodstream as blood sugar.

On an empty stomach and during exercise, glycogen plays a role in regulating blood sugar levels. Pros and Cons of Carbohydrates: So, what happens if we reduce the amount of sugar that has a major effect on our bodies?

If you reduce the amount of carbohydrates, it is both beneficial and harmful to the body. If it is appropriately reduced, it is advantageous. 1. The rise of blood sugar levels in the body is inhibited.

2. Make the fat accumulated in the body easy to be consumed as energy. If you reduce it too much, it's not good. 1. Because this will cause insufficient nutrition in the brain, so that attention can not be concentrated.

2. The sugar stored in the liver will be broken down, making the liver function low. 3. The proteins in the body are broken down, and the body becomes easily fatigued. 4. Destroy the pH value of the acid-base balance in the body, so that the blood is acidic.

As a result, the lethargy state is too aggressive to reduce the intake of carbohydrates, and its negative effects are great. Low-carb** is to try to limit your daily intake to 1 3 to 1 2. Essentials of low carbs:

The basic point of low carb** is to control the sugar intake in sugary rice, wheat bread, and choose some high-protein ingredients to supplement nutrition. Now, we will introduce the practical points of this low-carb method, which only requires reducing the amount of carbohydrates from the usual diet. 1. Chew wellFor sugary foods such as rice and bread, if they are chewed well and then absorbed, blood sugar can always rise, making it difficult to accumulate into fat.

2. Especially at night, it is easier to control sugar intake, because the amount of physical activity and activity at night is smaller, and sugar consumption will become more difficult, so sugar intake should be controlled especially at night. 3. If you take carbohydrates together with vitamin B1 B2 and vitamin B1 B2 at the same time, the sugar will be efficiently converted into energy, and leeks, garlic, and green onions, which are the richest in vitamin B1, are all very effective ingredients for this. Low sugar**, if excessive, will achieve the opposite effect.

Therefore, you still have to slowly practice according to the actual situation of your own body.

Carbohydrates are the main body calories, but they are also the cause of obesity. Since carbohydrates are broken down, simple sugars are used to provide the energy supply needed for human activity. However, when the body has enough motivation, it will be converted into fat and stored for future needs.

This naturally increases the probability of obesity, so it advocates that as long as the intake of carbohydrates is reduced, it can play a good role in the case of not avoiding food. As a result, the "low-carbon" based health food has gradually become known as the rookie in the market, and the sales performance of this kind of food this year has even surpassed the trend of "low-fat" health food.

It is true that too much carbohydrate intake can lead to obesity, but if it is completely eliminated as a result, it can lead to health problems. How to eat smart and eat smart? Experts point out that when ordinary people hear carbohydrates, they often directly associate them with rice, flour and other foods, but if they are distinguished by carbohydrate form and absorption by the body, they can be subdivided into two types: simple carbohydrates and complex carbohydrates.

Generally speaking, simple carbohydrates are easily absorbed by the body and are mainly found in sucrose, fructose, honey and dairy products. Complex carbohydrates that are less easily absorbed by the body are cereals, vegetables, whole wheat bread and wheat. Therefore, if you really want to lose weight and improve obesity, it is recommended to reduce the intake of simple carbohydrates, such as cakes and milk, and try to eat some high-fiber complex carbohydrates such as cereals, vegetables, and whole wheat bread, and do more exercise to improve metabolism and burn excessive calories, which is an effective long-term way.

You can make homemade yogurt to supplement lactic acid bacteria, which work by breaking down carbohydrates into lactic acid, hence the name.

There are more than 400 kinds of probiotics in our intestines, the most of which are lactic acid bacteria, which decompose carbohydrates and make food easy to absorb.

Reduced to a minimum, such as flour, white rice and white bread, contain a lot of carbohydrates, but the nutrient value is not high. Therefore, it is recommended that you can give up refined food and pants and choose whole grains, which will be rich in fiber.

01 Try to avoid sweets, beverages, pastries, desserts, although they taste good but lack nutrients, these foods will cause blood sugar to rise. If you really want to have a snack, you can choose frozen dried fruit or fruit.

02 You also need to pay attention to the starch content, reduce vegetables such as corn and potatoes as much as possible, 150 grams of baked potatoes will contain 30 grams of carbohydrates, so you can use other vegetables instead of cracks.

03 Choose low-carbohydrate foods as much as possible, for example, red meat will contain a lot of protein, but very little carbohydrates, so you might as well choose to eat more.

04 The cooking method should be boiled as much as possible, not fried, no matter what kind of food, you should avoid putting too much oil, because the batter used in frying will also contain a lot of carbohydrates.

1. Know how much carbohydrates are in various foods. Carbohydrates exist in many forms, and in terms of diet, they are divided into simple carbohydrates (processed) and complex carbohydrates (natural). Complex carbs are found in grains, fruits, vegetables, dairy products, nuts, seeds, and legumes.

Compared to simple carbs such as flour and sugar, complex carbs take longer to digest.

2. Minimize refined grains. White bread, white rice, and flour contain a lot of simple carbohydrates, and the nutritional value of repentance is not high. To increase fiber, whole grains should be chosen. Whole grains have a smaller effect on blood sugar.

3. Avoid candy. Desserts, pastries, and sugary drinks taste good, but they lack nutrients, and eating these foods can make your blood sugar rise quickly. If you want to have a snack, choose fruit or frozen dried fruit. If you want to add some sweetness, try to choose sugar substitutes.

4. Pay attention to starch content. There is also a need to be particular about eating vegetables, reducing vegetables with high starch content such as potatoes and corn. For example, 150 grams of baked potatoes contain about 30 grams of carbohydrates.

Replace with other low-starch vegetables and add dark greens to your diet, which contain a small amount of carbs and are highly nutritious. In addition to potatoes, other high-starch and high-carb vegetables include beetroot, beans, parsnip, sweet potatoes and old pumpkin.

5. Choose meat, fish, and poultry. Many low-carb recipes replace carbohydrates with protein. Red meat contains a lot of protein and a small amount of carbohydrates. Fish and poultry also provide nutrients and reduce hunger and carbohydrate cravings.

6. Choose boiled or roasted cooking method, not frying. Whether you're cooking vegetables or meat, don't put a lot of oil in it. The batter used for deep frying also contains excess carbohydrates. It can be seasoned with herbs, and when frying chicken breasts and fish, you can use eggs and whole wheat flour to hang the batter.

7. Control the quantity. A piece and a plate are absolutely pre-made is different, understand how much each serving of food is. Limiting portion sizes allows you to eat a variety of foods without exceeding calorie limits.

Weigh the food before cooking. For example, when cooking chicken, weigh about 150 grams, which is about the same amount.

Reducing carbohydrate intake can ***, but will produce***. Cutting back on carbohydrates can lead to a lack of energy supply to the body, causing people to suffer from mental malaise, memory loss, and even a serious burden on the liver.

In addition, when the body is depleted with energy for a long time, the body will mobilize its own stored fat and proteolysis to provide energy, resulting in an increase in ketones in metabolites. As ketones increase, patients develop ketoacidosis and, in severe cases, symptoms similar to diabetic ketosis.

How do carb enthusiasts distinguish between fast carbon and slow carbon?

Carbs play a key role in training because it is the body's main and very efficient energy**.

Fast carbon refers to the "fast carbohydrate first star", fast absorption, hungry is also very fast, can make the body blood sugar quickly increase, so that it is easy to convert into fat a type of carbohydrate, it is recommended to eat less during the fat loss period.

Slow carbon, also known as high-quality carbohydrates, refers to intact carbon and water compounds that have not been processed to a small extent. Long digestion, strong satiety, and slow hunger do not cause a sudden spike in blood sugar.

Inferior carbs are carbohydrates that have been refined and have little fiber content, which are easily converted into sugars and easily absorbed, leading to obesity.

How to properly supplement carbs?

2-3 hours before exercise: Moderate and slow absorption of carbohydrates can be appropriately consumed.

15-30 minutes before exercise: If you feel unwell, you can consume appropriate fast carbon.

When exercising: more than 1 hour can be appropriately supplemented with fast carbon to maintain the state of exercise.

30 minutes after exercise: the best absorption time can be appropriate for fast carbon supplementation.