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First, what are carbohydrates?

Carbohydrates are also called carbohydrates. Sugar is not a substance, but a big family. The carbohydrate family has three important branches: sugars, oligosaccharides and polysaccharides. Sugar can be divided into monosaccharides and disaccharides. Monosaccharides mainly include glucose, fructose, etc. Disaccharides include sucrose, maltose, lactose, etc. Oligosaccharides are polymerized from several monosaccharides such as maltodextrin, fructooligosaccharides, galacto-oligosaccharides, etc. Polysaccharides are polymerized from multiple monosaccharides, including starch, cellulose, pectin, etc.

Second, do you really need "zero carbs" to lose weight?

Carbohydrates are the main source of energy for humans, just like batteries are for mobile phones. Carbohydrates are important substances that make up body tissues. Carbohydrates are found in every cell and participate in a variety of activities. Insufficient carbohydrate intake may lead to the accumulation of ketone bodies during fat metabolism, leading to ketoacidosis. When carbohydrate intake is insufficient, the body will consume additional protein to provide energy. Protein is the material basis of all life. If it is consumed too much because it provides energy, causing a deficiency, it will have an adverse effect on human organs. It may lead to health problems such as fatigue and reduced immunity.

Third, scientific "eating carbon" - the total amount is appropriate

The first core recommendation of the Dietary Guidelines for Chinese Residents is to eat a variety of foods, mainly cereals. Cereals including rice, wheat, millet, etc. are usually used as staple foods. Adhering to mainly cereals can ensure the body's energy supply, meet the "carbohydrate" intake standard, and have a feeling of satiety, thereby reducing fat intake, and can reduce the risk of cardiovascular and diabetes, so eat staple foods for three meals a day. A long-term grain-free, low-carbohydrate diet is not good for your health.

It is recommended to eat 250-400g of cereals and potatoes every day, including 50-150q of whole grains and miscellaneous beans***, and 50-100q of potatoes. Vegetables and fruits are rich in dietary fiber. It is recommended that everyone eat 300-500g of vegetables and 200-350g of fresh fruits every day.

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Fourth, scientific "carbon eating" - focus on quality

Some people think that "carbohydrates" are the "culprit" of obesity. But we can’t let “carbs” bear all the blame for gaining weight. You know, energy intake greater than energy expenditure will lead to obesity. As energy-producing nutrients, excessive intake of carbohydrates or fats may lead to obesity. Excessive intake of "refined carbohydrates" such as starch, sugar, refined grains, etc. may lead to overweight and obesity. When consuming carbohydrates, focus on their quality. For healthy adults, it is recommended to eat "carbohydrates" with relatively complex structures such as whole grains, beans, potatoes, vegetables, and fruits.

Fifth, scientific "eating carbon" - reducing added sugar

Sugar added during food processing is called added sugar. Research shows that excessive intake of added sugar increases the risk of dental caries, obesity, diabetes and other diseases. It is recommended not to drink or drink less sugary drinks, not to eat or eat less high-sugar foods, and to add less sugar when cooking. Adults should consume no more than 50g of added sugar per day, preferably less than 25g.

The above is the information about low-carb diet shared with you today. From the above, we can see that it is not advisable to use "zero carbon" to lose weight. Only under the guidance of a professional nutritionist, you can adopt a more Only with a good low-carbohydrate method can you achieve good results in losing weight

I am Sister Tao. The above is the weight loss knowledge I want to share with you. If you like it, please comment and forward it. An Anxin 3021 Nutritionist, if you have any questions, feel free to ask me~