This book limits the daily intake of carbohydrates to 50 grams, with the goal of satisfying the appetite and actively reducing weight at the same time. However, carbohydrates are not only found in grains and cereals, but also in vegetables, etc. Therefore, it is important to pay extra attention to the amount of carbohydrates consumed in a day, and try to focus on healthy, high-quality carbohydrates, and consume enough of them.
Eating more grains that are rich in dietary fiber and vitamin E can be beneficial to the body, but in fact, vegetables or seasonings also contain carbohydrates, so it is important to always adjust the daily net carbohydrate intake. For example, a bowl of white rice is about 65 grams, divide it into three equal portions and eat up to 2/3 of the bowl at three meals a day, it should be easier to imagine.
Avoid refined carbohydrates
It is recommended to avoid carbohydrates that are mainly made of powder, such as food made of rice flour, flour, etc., as well as sugar, liquid fructose, honey, dextrose, artificial sweeteners, and alcoholic beverages.
Also try to avoid fruits with high sugar content
Many people misunderstand that fruits are not carbohydrates! Fruits are high in sugar and are carbohydrates that cause blood sugar to rise, so it’s best to avoid them during weight loss. In addition, milk also contains sugar, so try to avoid drinking it!
Eat more “Net Carbs”
“Net carbohydrates” refers to the real carbohydrates absorbed by the body, although dietary fiber is also a carbohydrate, but because it will not be absorbed by the body, so dietary fiber or sugar alcohols are not a net carbohydrate.
Amount of net carbohydrates = total carbohydrates – dietary fiber – sugar alcohols
What exactly should I eat for protein?
Protein plays a very important role in human body composition and metabolic regulation, the daily recommended intake of about 100g. The “g” is not the weight of the food as a whole, but the weight of the pure protein. The actual weight of a food falls between 400 and 500g.
We recommend organic grass-fed beef, pork, chicken and duck. In addition, grass-fed eggs, beef bone broth, natural cheese, etc. are satiating and can be consumed more often. Special attention should be paid to the fact that excessive intake of protein will be converted into carbohydrates, which will lead to fat accumulation. Therefore, it is important to pay attention to whether the amount of protein consumed is excessive.
How should I eat good quality fats?
Natural fats are good for the body and need to be consumed adequately. To burn body fat, the best way is actually to consume enough of the body’s energy source – fat. Herbaceous olive oil, fragrant cream, sweet smelling coconut oil, smooth avocado oil, etc. are all good fats, and dishes made with these good fats in moderation are not only more delicious, but also help eliminate unnecessary fat from the body.
Not all the fat you eat turns into body fat and makes you fat. On the contrary, excessive intake of carbohydrates will be stored as body fat and make you fat. With a low-sugar weight loss menu, the amount of carbohydrates consumed will be reduced, so the body will actively use fat as an energy source, burning body fat to achieve weight loss.
Eat mainly fresh and nutrient-rich leafy vegetables
Enjoy fresh and nutritious leafy vegetables! Typical leafy vegetables are romaine lettuce, sesame leaves, chicory, Chinese cabbage, kohlrabi, arugula, broccoli, cauliflower, spinach, chrysanthemums, and leeks, to name a few. Also, vegetables such as asparagus, mushrooms, eggplant, peppers, and scallions, as well as seaweeds such as kelp, seaweed, seaweed, kohlrabi, and green seaweed can be consumed simultaneously.