How to eat "carbohydrates" not to get fat
I think many people will have the idea that if they want to lose weight, they have to abstain from eating flour. Or carbohydrates, but there is actually a way that we can eat carbohydrates that make it less fat.
According to the information in the book "Miracle Anti-aging Diet" by Khun Salaya Kongsomboonvech, carbohydrates are not just rice and flour. But including all kinds of rice products that provide energy Starchy vegetables (corn, taro, pumpkin potato, millet), fruit, juice, flavored milk, sugar of all kinds. And all the desserts too
Eating foods that provide the right energy to control weight. And to protect yourself from obesity, there must be techniques, especially eating carbohydrate foods as follows
Eat only carbs
Although eating too much carbohydrates can accumulate as excess energy for the body, if we abstain or do not eat carbohydrates at all. Will be even more harmful to the body Because the body needs carbohydrates as a basic energy. In the case of eating too much Carbohydrates are converted into fat that accumulates around the belly. Therefore, if you want to reduce accumulated fat Optimizing the proportion of eating carbohydrates in meals Would be better than abstaining from eating Or absolutely flour Which is way too extreme But should limit the amount of carbohydrates in each meal. And choose good carbs as follows
sex | Weight loss period | Weight control range | People who exercise |
female | 2-3 carbs | 3-4 carbs | 4-5 carbs |
male | 3-4 carbs | 4-5 carbs | 5-6 carbs |
* 1 carbohydrate diet contains 15 grams of carbohydrates per serving.
However, to start with a low carb content, for example, women 2-3 carbs, start at 2 carbs first, if hungry between meals. To have the third carb as a snack
When you know the amount of carbohydrates your body needs. Let's try to figure out how much one portion of food is for exchange or one carbs.
Food category | Quantity 1 exchange |
Rice / flour | Cup of rice, noodles, macaroni, pasta, ⅓ cup, cup of vermicelli noodles, cup |
Bread / cereal | Ripe grains 1⁄2 cup starchy vegetables, 1 slice of bread |
vegetable | 1 cup raw |
The fruit | 1 small-medium fruit (oranges, bananas, apples) 1⁄2 cup sliced or canned fruit |
Milk and dairy products | 1 glass (240 ml) of fresh milk 1 cup plain yogurt 1⁄2 cup powdered milk |
Meat, poultry, fish, eggs, nuts | Cooked, skinless, lean meat, 30 grams, or 2 tablespoons. 1⁄2 cup cooked peas 1 egg 1⁄2 cup of nuts Tofu 120 g Cheese (cheese) 30 g |
Carbohydrates that should be eaten
In addition to reducing the amount of carbohydrates Little things to consider whether the amount of consumption is Choose good carbohydrates, including unprocessed carbohydrates. Contains high fiber foods such as brown rice, corn, millet, various nuts, taro, pumpkin potato, ginkgo seeds, noodle dishes made from brown rice, etc.
Dangerous carbohydrates and should be avoided
- sugar
- Sweet water
- sparkling water
- Processed foods containing high amounts of starch, sugar and fat.
- Fruit juices that, although contain minerals and vitamins, do not add sugar. But if you drink a lot Can make fat as well Because when we drink the juice We tend to drink big glasses. Or a 250-500 ml bottle, which requires a lot of fruit, which means a lot of carbohydrates But we will lose on dietary fiber
Remember that the amount of carbohydrates is just as important. The same type of carbohydrates we eat each day. To reduce the risk of obesity and any subsequent health problems , it is important to focus on whole carbohydrates. High in fiber And eat the right amount
Eating too much protein and fat is not good.
Protein, even without carbohydrates But if you eat too much, you can gain weight. Because it has the same energy as carbohydrates Therefore, choose to consume protein as follows
- Always choose lean meats.
- Avoid fried foods And feed it as much as possible
- For dairy products Choose to be fat-free milk
Additionally, high-fat foods should be avoided, especially saturated fats. Processed foods that are high in fat, such as fried foods, desserts, trans-fat foods such as donuts, crackers, cakes, pies, french fries, margarine, etc.
Limit the amount and type of food you have to exercise , too.
What should be added: Exercise regularly, 30 minutes a day, three to five days a week. Try to walk more, aiming for 10,000 steps a day if you can't really. Can make as much as possible and gradually increase it to achieve the goal When you can do this Weight loss will see results.
