Carbohydrate restriction Even if you eat full, you will be undernourished! How much and timing required
picture? ! Are you undernutrition !
I'm currently trying to go on a diet by restricting carbohydrates
However, been three months , but it's not working at all.
But there are many people who have gotten good results.
What's wrong?
So I actually went to consult with a specialist teacher.
I would like to summarize what I learned there.
Revisit carbohydrate restriction
This is my own interpretation.
"Carbs restriction" means limiting the amount of carbohydrates contained in a daily diet.
Specifically, eating foods can cause blood sugar levels to rise.
At this time, there are some ingredients that have a high blood sugar rise and are jumping up, while others are not.
We believe that the essence of carbohydrate restriction is to manage your diet to keep your blood sugar levels as low as possible.
To put it in extreme terms, even if you eat 10 rice balls, as long as your blood sugar levels don't rise that much, you can eat 10 of them.
However, the actual cause of "weight" is carbohydrates.
Therefore, it is important to avoid eating foods that will raise blood sugar levels and low intake.
Why can't I lose weight by restricting carbohydrates?
"Light weight" is not possible unless your body is filled with nutrition
I was told immediately after seeing my blood test results.
「It's a nutritional deficiency.」
picture? ! ( ﾟдﾟ) Even though you eat so much every day, right? ?
According to the explanation, it has a low ability to break down proteins in the liver .
Therefore, no matter how much protein you consume, it cannot break down completely, so it is not absorbed as a nutrient.
In other words, it is a nutritional deficiency.
Seriously! That's how it felt.
I realized that even if the body moves without nutrition, nothing is consumed.
Specifically, there is a lack of protein, but only if this is fulfilled, we can become a system that will help us lose weight.
However, if you eat foods that tend to rise in blood sugar, it will be useless.
What kind of foods are there that can easily raise blood sugar levels?
So, what on earth is it OK to eat, and what is it OK to eat?
I get the question:
Here I will roughly write down in bullet points.
・Rice, wheat (bread-based)
・Fruits (seasonal items are OK)
・Root vegetables (Just only Jerusalem artefacts are OK)
Rice and wheat are carbohydrates so it's easy to understand.
The same goes for sweets made from wheat.
Fruits should also be avoided as they are intended to consume sugar.
I don't eat root vegetables as they also have carbohydrates.
However, Jerusalem artichokes contain inulin, so they are OK.
The important thing is that just because it's not allowed is not "dangerous."
Take brown rice for example.
Brown rice has a lot of very good nutrition.
The purpose here is to limit carbohydrates, so brown rice naturally contains carbohydrates, so in this case it is not allowed.
However, if your goal is to get vitamin B or other high-quality nutrition, you can also have them eat it.
It is important to clearly state the purpose of eating.
What causes nutritional deficiency?
First, I asked them to check out their daily meal menu.
What was pointed out was I was not able to get enough protein .
I thought I was eating lots of meat and eggs.
However, since I didn't know how much I took a day, it was naturally low.
About the amount of protein you need per day
Now, the protein you need in a day the same as your weight .
(Example)
If you're 100kg, you'll need 100g .
It only costs 100g of protein.
The amount of this would be a real food: it would be better to just "six times the amount."
Therefore,
a person weighing 100g x 6 = 600g - needs 600g
Speaking of 600g, there are two standard size steaks (300g)!
Eat this every day! No, it's not possible.
It's boring and costs money.
That's where we'll cover it with other foods.
For example, "eggs," "fish," and "cheese" are typical.
Each egg contains about 6 to 10g of protein, so about 6 eggs cost 60g.
The half-base of blue fish contains about 20g of protein.
120g of lean meat and about 20g of protein.
This 60+20+20=100g , and the daily protein intake is met.
Considering food costs, it's better to eat a lot of eggs.
Vitamin B and Vitamin C are also required
Protein alone is not enough.
Vitamin B and C are also required.
To put it in a way, if protein is gasoline, vitamins are like "oil."
It has the function of metabolizing energy.
Also, one of the purposes for eating vegetables is vitamin C.
The guideline is 3,000 mg per day, but when used as vegetables, the amount is huge, so I recommend using a supplement here.
Think about the timing of your meal again
The timing of eating is also important.
you leave 12 hours of "not eating" meals , it will be easier to digest food.
This will also make it easier to consume energy and lose weight.
In other words, if you eat at 8am, eat by 8pm.
This way, you'll have 12 hours until the next breakfast, so you can rest your body.
but! A office worker like me eats at 6am and gets home after 9pm in the evening.
This means that the meals will be less than 9 hours long, making food difficult to digest and energy accumulated without expending it.
So, you'll have no choice but to shift the morning or night .
But I can't change my time at home.
In that case, I'll just use my breakfast as coffee and stuff it with all the breakfasts I've had so far into the lunchtime!
This way, you'll be able to finish your meals from 12pm to 9pm, so you can have more than 12 hours left to eat.
Summary and thoughts
I'm really glad I consulted with the teacher this time.
They handled the right amount of nutrition and timing perfectly roughly.
I've been reviewing the meal menu and timing right away since last week and are now implementing it.
I still need to spend about a month to get results, but I'm feeling well.
I would like to reread the teacher's book again, understand carbohydrate restriction and go on a diet.
If you are interested in improving carbohydrate, please read this.
It turns out that it's not just a dietary restriction.
That's it, Taiko!
