Fat loss carbohydrate intake How much carbohydrate is needed daily for fat loss

Carbohydrates are often misunderstood, so badly that they are included as one of the worst items on the blacklist of fat loss diets, and some diet advocates even believe that we should completely eliminate all carbohydrates from our diets, such as so-called zero-carb diets or ketogenic diets. Yes, there are certainly carbohydrates that are not good for health, but the truth is that there are still many good carbohydrates in the world, and we just need to control our intake.

The amount of carbohydrates needed daily

1. Those who have weight control as their dietary goal

The amount of carbohydrates needed is: (Calculate the requirement in units per kilogram of body weight, please multiply your body weight to be the recommended daily intake) Weight loss: 1~3 grams Weight maintenance: 3~5g Weight gainers: at least 6 grams

2. In terms of energy expenditure

The required carbohydrates are: (calculated in units of demand per kilogram of body weight, please multiply your body weight is the recommended daily intake) Sedentary people: 1~2 grams Muscular and explosive athletes: 4-6 grams Endurance athletes: 8~10 grams

The 4 major benefits of carbohydrates for the body

1. Carbohydrates can provide the energy needed by the brain 2. Carbohydrates can help provide energy to the muscles in action 3. Carbohydrates can help prevent muscle damage after exercise 4. Carbohydrates provide a source of fiber, which can help digestion So, it seems that whether or not we are engaged in sports training, carbohydrates are still a necessary source of dietary supplementation every day.

What is a "good" carbohydrate?

"Good" carbohydrates are complex carbohydrates that are full of dietary starches and often rich in fiber. They contain fewer sugar molecules, so they have a lower glycemic index and take longer to digest. Features include. 1. whole grains that are full of vitamins, minerals and phytonutrients that keep the body healthy. 2. High in fiber 3. Helps boost metabolism 4. Very filling, so you can go longer without feeling hungry.

Good carbohydrate foods are.

1. vegetables are preferred, especially greens like kale, dark green lettuce, etc. 2. legumes, such as chickpeas, black beans, green beans, lentils and string beans. 3. seeds, including sunflower seeds, sesame seeds, pumpkin seeds. 4. Nuts, the best are: pecans, hazelnuts, walnuts, almonds and peanuts. 5. Fruits, they are full of fructose but full of fiber and therefore take longer to digest. They are full of natural vitamins and minerals, making them a better alternative compared to refined sweets. 6. Coarse grains such as brown rice, millet, quinoa, buckwheat, barley, bread and pasta made from whole wheat, multigrain cereals and breads, with large oatmeal. Eating whole grain carbohydrates can help keep your heart healthy. 7. root vegetables such as potatoes and groundnuts.

What are 'bad' carbohydrates

They are simple carbohydrates made up of only one or two sugar molecules. They can be digested quickly and are therefore a fast source of energy. Characterized by 1. Highly refined foods with a high glucose content and a high glycemic index*. 2. low in vitamins, minerals and phytonutrients. 3. low in fiber 4. Easily consumes more calories than necessary for the body and is converted into fat. 5. Eating too many "bad" carbohydrates is worse than just making you fat, they can also lead to diabetes and heart disease, among other things.

What are the "bad" carbohydrate foods.

1. All sugars (including honey, maple syrup, coconut sugar, etc.), are high in calories. Candy, chocolate and desserts made from sugar. Cakes, cookies and pies, especially those made from refined carbohydrates, even if they are made from otherwise healthier sugars. 4. White toast, bread and pasta, pizza made from refined flour. 5. Refined white rice 6. Bottled and canned fruits and juices. 7. Sugary sodas Bad carbohydrates are high-calorie foods that have been refined without much natural fiber and have very low nutritional value, especially the so-called "junk food". So, please stay away from it in the future.

Knowledge Sticky Notes

Honey

Since honey is obtained from plants by bees, it contains not only glucose and fructose, but also trace amounts of vitamins, minerals, amino acids and enzymes. In addition to glucose and fructose, honey also contains trace vitamins, minerals, amino acids and enzymes. However, honey contains about 20% water and has about 308-315 calories per 100 grams of honey, while sugar has about 385 calories, so if you have weight management needs, you should consider the amount you consume.