From the end of the New Year to the New Year's Eve, it's a season for raising meat. Afterwards, it's a season of big fish and meat. How to lose weight and lose fat after the new year? Dietitians recommend that you can adopt a sugar-reduced diet and supplement dietary fiber, which is a better way to lose weight and lose fat!
Recently, sugar-reduced diets are popular, but many people have a wrong perception of sugar-reduced diets. Either they often eat sugar-reduced diets as ketogenic diets, or they eat very unbalanced, which greatly reduces their effectiveness.
Zhang Yizhen, a nutritionist, pointed out that carbohydrates are carbohydrates, and a sugar-reduced diet is a diet that reduces carbohydrates. The daily intake of carbohydrate calories accounts for about 60%, as long as!
Many studies in the past have pointed out that the sugar-reduced diet is the most popular weight-loss diet in recent years!
Zhang Yizhen explained that the calorie content of carbohydrates in a sugar-reduced diet is about 20~30%, which is 30~40% less than usual. It is probably that boys and girls eat 2~3 bowls of rice less and 1~2 more meals per day. The meat in the palm of your hand can be achieved without drinking any sugar-sweetened beverages. Compared with the ketogenic diet, it is more gentle and easy to execute!
Due to the need to reduce the proportion of carbohydrates in a sugar-reduced diet, the intake of "whole grains", "roots" and "fruits" is avoided, and there is a problem of insufficient dietary fiber intake.
Zhang Yizhen pointed out that the current dietary fiber intake of Chinese people is about 13~14 grams, which is far lower than the 25 grams recommended by the Ministry of Health and Welfare.~35 grams; if the dietary fiber brought by fruits and whole grains is deducted, there may be less than 10 grams left, which will seriously affect the intestinal flora ecology.
Insufficient dietary fiber is also prone to bowel problems. The survey pointed out that the constipation rate of extreme sugar-reducers even reached 50%. This phenomenon is called "low-carb constipation" or "keto constipation". These problems interact with metabolism. It also further affects the fat loss effect, so!
Many studies have pointed out that adequate dietary fiber can help reduce fat, and the three major mechanisms are as follows:
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In 2009, scholars conducted research on indigestible maltodextrin and found that the intake of indigestible maltodextrin will increase the fat content in feces, which means that supplementing such dietary fiber can reduce oil absorption.
In addition, studies have pointed out that!
Dietary fiber is the food source of intestinal probiotics. Probiotics will produce short-chain fatty acids in the intestine and stimulate the secretion of intestinal hormones; according to research findings, .
Intestinal hormones can not only promote metabolism, but also reduce appetite, and increase satiety because dietary fiber can absorb water. A 2015 study found that indigestible maltodextrin can regulate satiety-related hormones in the blood, such as: glucagon-like peptide-1 (GLP-1), peptide YY, etc., and subjects also expressed.
Zhang Yizhen believes that people who want to reduce fat by a sugar-reduced diet must consume enough dietary fiber to help quickly achieve the goal of fat loss. In addition, supplementing dietary fiber can also adjust the intestinal tract flora, stimulate intestinal peristalsis and absorb water to help improve defecation.
However, because sugar-reduced people often cannot get enough whole grains and fruits, it is also a good choice to use dietary fiber supplements.
Zhang Yizhen gave an example. Common dietary fiber health care materials include chicory fiber (inulin), indigestible maltodextrin (fibersol-2) and fructooligosaccharides. Chicory fiber and indigestible maltodextrin are easily soluble, colorless and odorless, and have the most empirical studies. They are also the most common dietary fiber health care materials on the market.
◎ This article is from / ◎ Written by / Zhang Yizhen, nutritionist ◎ Image source/Provided by Dazhi Image/shutterstock
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