Lose weight without starch? Is low-carb weight loss suitable for everyone? Nutritionist: Be careful of changes in two major indexes

Many people use the wrong methods to lose weight and fail as a result, such as taking the "low-carbohydrate weight loss" method, which means not eating much starch (carbohydrates) at dinner, and reducing the intake of desserts and sugary drinks, etc., in an attempt to stay away from sugar intake. Therefore, this diet method eats less starch and sugar, but focuses on the intake of protein and good fats. Can this diet really help you lose weight effectively? What are the landmines to be careful of? Let’s hear what Huang Xiaotong’s nutritionist says.

What is low carb weight loss?

The low-carbohydrate weight loss theory, in simple terms, means reducing the proportion of sugar and starch in the daily diet, reducing the stimulation of insulin secretion, keeping blood sugar in a stable state, and reducing fat accumulation. Emphasizing protein and fat as the main sources of calorie intake can not only maintain a longer feeling of fullness, but also encourage the body to burn fat.

Nutritionist Huang Xiaotong said that current research shows that low-carbohydrate diets have a more obvious weight loss effect compared to low-fat diets. This weight loss method emphasizes eating foods rich in high-fiber carbohydrates, high-protein and good fats. Compared with the meat-eating weight loss method, it is less likely to cause cardiovascular disease or ketoacidosis. But in fact, the main reason for weight loss is to control the total daily calorie intake.

Carbohydrate sources should mainly be low GI

The principle of this method is to adjust the daily ratio of the three major nutrients to 40% carbohydrates, 30% protein, and 30% fat (the normal ratio is 50%-60% carbohydrates, 12%-20% protein, and less than 30% fat), avoid eating refined sugars, and the source of carbohydrates should mainly be low GI, which means that after food is eaten into the stomach and digested and absorbed, it will not cause blood sugar to rise rapidly. Eating high GI foods (such as rice, pasta, bread, cake, beverages, etc.) will cause blood sugar to rise rapidly, stimulating the pancreas to secrete large amounts of insulin. This will lead to insulin resistance in the long run, easily causing fat accumulation and obesity. In addition, because blood sugar drops rapidly under the action of large amounts of insulin, it causes hunger and stimulates appetite, and you can accidentally eat too many calories.

Because blood sugar drops rapidly under the action of large amounts of insulin, it causes hunger and stimulates appetite, and you can easily eat too many calories.

Basically, foods rich in dietary fiber have low GI values, such as green vegetables, barley, oats, cereal, brown rice, whole wheat bread, whole grain foods, tomatoes, plums, apples, kiwi, apricots, pears, grapefruit, papaya, etc. The GI values ​​of protein foods such as beans, soy milk, tofu, milk, yogurt, seafood, fish, and meat are also low.

In addition, for protein, it is recommended to choose low-fat and high biological value protein, such as soybeans and their products, fish, meat, eggs, milk and dairy products, which have a higher digestion and absorption rate for the human body; as for fats and oils, it is recommended to obtain them from unsaturated fatty acids, such as olive oil, canola oil, avocados, nuts, etc., which are all good food sources.

For protein, it is recommended to choose low-fat and high biological value proteins, such as soybeans and their products, fish, meat, eggs, milk and dairy products.

Low-carb weight loss is not suitable for everyone

Nutritionist Huang Xiaotong reminds that low-carbohydrate weight loss is not suitable for everyone. It may be helpful for diabetic patients (those who are using medication, especially need to closely monitor blood sugar index), but it does not mean that it is suitable for everyone. It still depends on personal conditions. It is recommended that when adopting this weight loss method, you need to cooperate with professional doctors or nutritionists in this field to achieve a safe and effective weight loss goal. In addition, patients with liver and kidney diseases are not suitable for high-protein diet control methods because high-protein diet methods will increase the burden on the liver and kidneys.

What should you pay attention to when taking a low-carb diet? Nutritionist Huang Xiaotong said that blood indexes need to be monitored especially ketone bodies and blood fats. When carbohydrate intake is too strictly restricted and insufficient to supply energy needs, the body's adipose tissue will be oxidatively broken down to produce ketone bodies, which accumulate in large quantities in the body and can easily lead to ketoacidosis. In addition, when ketone bodies are excreted, they bind to sodium ions in the blood, increasing sodium excretion, causing dehydration and interfering with the body's acid-base balance. The following are some things to note:

1. At least 50 to 100 grams of carbohydrates are needed daily to avoid ketoacidosis and hypoglycemia.

2. You need to drink more water. On the one hand, it can avoid dehydration, and on the other hand, it can reduce the burden of a high-protein diet on the kidneys.

According to foreign media reports, cauliflower rice is recommended and suitable for a low-carbohydrate diet. Cauliflower is a cruciferous vegetable, rich in dietary fiber, vitamin C, vitamin B, selenium, potassium and other nutrients. It has the effects of improving immunity, promoting digestion, helping weight loss, and preventing colds. If you replace high-GI white rice with low-GI cauliflower rice in your daily diet, a cup of it has only 25 calories, which is more effective in helping you lose weight than the same cup of white rice with 280 calories.

【Health Tips】:

The healthiest and safest way to lose weight is still to control the total calories in your diet, combine it with regular exercise, and pay attention to balanced nutrition to maintain long-term weight loss results. Rapid weight loss puts a heavy burden on the body. Not only will it reduce the basal metabolic rate and immunity, but it will also have a poor weight loss effect. It is recommended to lose 0.5 to 1.0 kg per week as a principle, and the total daily calorie intake should not be less than at least 1200 calories, so that you can lose weight healthily and beautifully.