Eating the wrong low-carb diet will cause high blood lipids! What is the correct low-carb diet ratio?

There was a time when the ketogenic diet was good, but many people asked: I want to eat rice...but how to maintain it?

I believe that after a period of ketosis, you can generally find a good response to weight loss and mental clarity, but it is too difficult to become a lifestyle without eating starch at all, so many people change to a low-carb model, referred to as a "low-carb diet".

Both ketogenic and low-carb are tweaks that only work at certain times. Wrong execution can easily lead to high blood lipids. Be sure to find a nutritionist and doctor to measure your own health and share simple, correct and safe techniques with everyone! (Diabetes, chronic diseases, pregnant and lactating women, etc., should not be carried out!)

Three cores of low-carb diet

small amount of sugar
Moderate amount of protein
lots of good oil

Low-carb diet ratio: Carbohydrates

Carbohydrates account for 20% of the total calories. When excluding fruits and deducting vegetables, for a woman with a daily calorie requirement of 1,600 calories, whole grains are about 1 bowl of rice, while 2,300 Kcal men are 1.5 bowls.

Whole grains

In addition to rice, you can also choose noodles, sweet potatoes, potatoes, corn, yams, etc. Since calculating the serving size is too complicated, stick to the original intention and only share simple tips, but! The overall implementation will not be too big, please rest assured。

Four steps

take a small bowl
Look attentively, form an image in the mind
Practice putting [whole grains] into a bowl
Serving size: 1 bowl for women, 1.5 bowls for men (calorie as above)

Low-carb diet ratio: protein

Protein accounts for 20% of the total calories. For women with a daily calorie requirement of 1,600 calories, bean, fish and egg meat (the food name for protein) is about 5 pieces of palm-sized meat, while for men with 2,300 calories it is 7.5 yuan.

Beans, fish, eggs, meat

can understand. The most confusing "beans": soybeans, black beans, edamame and their products, and red beans, mung beans, pinto beans, peas, emperor beans, chickpeas, etc. are all [whole grains] Oh!

Three warnings

The total is not excessive
protein beans
Mainly white meat (poultry & seafood)

Low-carb diet ratio: fat

Fat accounts for 60% of the total calories. Deducting the fat of soybeans, fish, eggs and meat, women with a daily calorie requirement of 1,600 calories need about 13 servings, while men with 2,300 calories need 18 servings. One serving is 5 grams of oil.

Good oil

source

Dairy: Cheese, Yogurt
Vegetable oils: olive oil, linseed oil
Others: Nuts, Avocados

Animal oil contains a lot of "saturated fatty acids", which are the main cause of the rise in blood cholesterol. Therefore, "white meat-based" protein is recommended.

Reminder: Coconut oil and palm oil are high in saturated fatty acids. If you want to consume these two types of oils, it is recommended to replace some animal oils! Don't hurt your heart by mistake!

Low-carb diet principles: When is the best time to eat?

Review the three cores again: a small amount of sugar, a moderate amount of protein, and a lot of good oil. However, when is the most suitable time for "low carbon"?

Golden Time

non-retraining day
Adjustments after a ketogenic diet

Some people may wonder: why is "reduce body fat and good spirits" not the answer? Because nutritionists have a higher CP value way to achieve these goals, they will not choose such an "expensive" diet... Those who have actually implemented it must have found that eating meat costs money, and good oil burns more money. ...In order to reduce the belly and purse, I really don't push it...

In-depth explanation: During heavy training days, the body consumes a lot of carbohydrates (including blood sugar, liver sugar, etc.), and needs enough supplements to help restore physical fitness and build muscles. Therefore, on non-retraining days, if you want to achieve the goal of efficient fat loss, you can use a low-carbon approach. Such a diet may also be referred to as a "carbon cycle".

Diet key phrase: "If you practice and prepare before doing it, you can do it well when you actually do it."

Many feeding methods are constantly emerging, as long as they are healthy, they can be tried (reminder: diabetes, chronic diseases, pregnant and lactating women, etc., are not suitable!)

The low-carb diet is also a way for nutritionists to adjust themselves at a certain stage. As long as the details of the implementation are correct, the body feels really good! I hope that after sharing the complete concept and process, even if the eaters actually do it, they can enjoy the food more!

Remarks: Due to the great differences in health status, lifestyle and eating habits of each person, it is safer to execute after evaluation by professional nutritionists and physicians!