1. High-quality and low-quality carbohydrates: High-quality carbohydrates include whole grains, vegetables, fruits and other natural foods, which are rich in fiber and other nutrients. Inferior carbohydrate usually refers to processed foods containing a lot of added sugar, such as candy, biscuits, cakes, etc. In diet, high-quality carbohydrates should be given priority to avoid or reduce inferior carbohydrates.
2. The distinction between fast and slow carbon: fast-digested carbohydrates, such as white rice, white bread, candy, etc., will lead to a rapid increase in blood sugar and a large amount of insulin secretion, which may lead to fat accumulation. In contrast, slowly digested carbohydrates (such as whole wheat bread, oatmeal, sweet potato, etc.) can provide more lasting energy and reduce fat accumulation. Therefore, the intake of slow carbon should be appropriately increased and the intake of fast carbon should be reduced.
3. Control carbohydrate intake: Whether it is high-quality or low-quality carbohydrate, excessive intake may still lead to weight gain. Therefore, the total carbohydrate intake should be controlled in the diet, and it is generally recommended that the carbohydrate intake every day accounts for 45%~65% of the total energy.
4. Pay attention to after-dinner snacks: After-dinner snacks are a big threat to gain weight, because they usually contain a lot of added sugar and fast-digested carbohydrates. Try to choose snacks with high nutritional value and low calorie, such as nuts, fruits and yogurt.
5. Reasonable arrangement of meals: ensure the regularity of three meals, and each meal has an appropriate amount of protein, vegetables and carbohydrates. At the same time, properly adjust the meal structure, eat more high-quality carbon water and reduce poor-quality carbon water.
6. Exercise coordination: Reasonable exercise can increase body metabolism, consume more energy and help to lose weight. It is recommended to take at least 150 minutes of moderate-intensity aerobic exercise every week, such as brisk walking and jogging.
In short, understanding the types and quality of carbohydrates, controlling the intake of carbohydrates reasonably, and combining appropriate exercise and healthy eating habits can help achieve the goal of losing weight. When implementing these strategies, pay attention to patience and perseverance, long-term persistence and reasonable nutrition collocation can bring significant weight loss effect.