Lose weight without rice? Lack of carbohydrates and lack of energy

Carbohydrates are the first energy used

Carbohydrates are a nutrient that contains 4 kcal per 1 gram, and are also the main component of food crops such as rice, wheat, barley, corn, sweet potatoes, potatoes, and processed foods. After ingestion, it is digested and metabolized into glucose, which is then transported to each cell through the blood and converted into energy. In particular, the brain, red blood cells, and nerve cells only use glucose for energy. If you do not eat for a long time or your carbohydrate intake is insufficient, the small amount of glycogen stored in the liver will be converted into glucose for use, and muscle protein will be broken down into glucose.

In addition, to completely burn body fat, the product of carbohydrate decomposition, oxaloacetate, is needed. Therefore, carbohydrates not only help with weight loss, but are also essential nutrients for maintaining life. However, if you consume too much carbohydrates, the excess carbohydrates will be converted into fat, causing body fat accumulation, which is also the main reason for the accumulation of abdominal fat.

What and how much carbohydrates should you choose?

50-60% of your daily calorie intake should be carbohydrates. (Recommended by the Korean Health Association) Carbohydrates are essential energy for brain cells and the nervous system, which only use glucose as energy, so you should consume at least 50 to 100 grams (1 bowl of rice) of carbohydrates a day.

Substitute brown rice for white rice.

Unrefined foods such as brown rice, whole grains, and whole wheat are also called complex carbohydrates. Complex carbohydrate foods have a low glycemic index, and their content of dietary fiber, vitamins, and inorganic substances is much higher than that of refined grains, so a diet based on grains can be said to be a must-have for weight loss. Please replace white rice, noodles and bread with brown rice, whole wheat bread and other foods.

Take 20-25g of dietary fiber per day (300-500g of vegetables)

The dietary fiber contained in vegetables such as lettuce, broccoli, cucumber, seaweed, whole grains, beans, etc. will not be digested and absorbed, but can make you feel full and prolong the absorption of glucose and fat. This type of fiber can absorb about 40 times more water than its own volume (which is also the reason for feeling full), so you should increase your water intake, otherwise it may cause difficulty in defecation.

Source: Ruili Beauty International Media "One-on-one home lessons by Coach Mackerel: 10 minutes a day, and chocolate abs in 4 weeks! 》