In the past, people generally believed that if you want to lose weight, you should limit fat intake. With the deepening of scientific research, nutritionists began to realize that controlling energy intake and ultimately achieving weight loss should begin with limiting carbohydrates. But how to eat carbohydrates will not be fat? How is the intake and selection of carbohydrates scientific and reasonable? Japanese WOMAN ONLINE website invites experts to give some suggestions for the scientific method of carbohydrates.
Strictly limiting carbohydrates when losing weight has its advantages and disadvantages
In 2007, a study published in the American Medical Association magazine “JAMA†stated that 311 women were divided into four groups and the trial found that they had no calorie intake but reduced carbohydrate intake by 40 grams per day. Most weight. In addition, a large-scale clinical trial called "Direct Trial" published a study in 2008 that said the study was aimed at 40-65-year-old obese, type 2 diabetic and coronary patients with a BMI of 27 or more. A total of 322 people underwent investigations and divided the subjects into three groups and were given a sugar-restricted diet, a fat-restricted diet, and a Mediterranean diet. After insisting on dietary restriction therapy for up to 2 years, 85% of them strictly adhered to dietary restrictions, and the group that lost the most weight was the sugar restriction diet group.
It is not difficult to see from these studies that reducing carbohydrates is more effective in reducing weight than reducing fat intake, but limiting carbohydrate intake is not a good thing. Sugar restriction is indeed one of the most effective methods to prevent diabetes and reduce weight. If people who have no exercise or excessive physical activity do not eat rice every day, fruits, fish, eggs, etc., are sufficient for daily intake. Sugar for energy.
However, the problem is that whether it is rice or pasta, it will give people enough temptations from the sense of taste and satiety. If people are forced not to eat, there will be tremendous pressure on the spirit, and it may even lead to excessive suppression of the eruption after an eruption. Gluttony. In the follow-up results of the above-mentioned “direct experimentsâ€, it was found that although the sugar-restricting group had the most weight loss, the rebound afterwards was also very impressive. In contrast, although the weight loss of the Mediterranean diet was not limited to sugar groups, it rebounded. Rarely, in terms of final weight loss, it is similar to the group that limits sugar.
At the same time, studies have found that if you do not consume carbohydrates at all, the body's sugar tolerance (the ability to maintain normal blood glucose levels to treat glucose) may worsen, and blood hematopoietic stem cells may also have a reduced risk. The Japan Diabetes Society said in a statement: "The current practice of not limiting total energy intake and strictly limiting carbohydrates is not only unrecognized by its own effects. If it is used as a long-term treatment, its compliance, safety, etc. Clear protection is not recommended at this stage.†In other words, directly limiting carbohydrates is not a wise choice for weight loss. Learning to limit and select carbohydrates scientifically is the key to successful weight loss.
Control of refined carbohydrates is the key to weight loss
Most weight-loss groups will simply equate "sugar" with "carbohydrate," but they are not exactly the same, and sugar is only part of the carbohydrate. For example, although both brown rice and white rice are rich in carbohydrates, the outer part of the brown rice husk contains a lot of dietary fiber, and the white rice is almost pure after it is brown rice.
Excessive intake of sugar is one of the underlying causes of diabetes and obesity. Therefore, active intake of dietary fiber is an important means to prevent lifestyle-related diseases and obesity. Although limiting carbohydrates is a good means of controlling energy intake, dietary fiber is also a part of carbohydrates. If carbohydrates are strictly limited, they will inevitably lead to less intake of dietary fiber, which will lead to fewer intakes. May cause negative effects. Therefore, limiting carbohydrates not only takes into account factors but also ensures quality.
In the control of carbohydrates, nutritionists generally believe that the control of refined carbohydrates is very important. In addition to white rice, white bread and white noodles made from white flour are all refined carbohydrates, which easily lead to a dramatic increase in postprandial blood glucose, which is not conducive to weight control. However, relatively speaking, barley, buckwheat, oats, brown rice, etc. contain more dietary fiber, postprandial blood glucose levels rise steadily, but also rich in vitamins and minerals, not only higher nutritional value, but also more conducive to weight control.
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