问营养师：减肥的最佳碳水化合物，蛋白质和脂肪分解是什么？万博彩票下载安卓狗万体育买球

在不同的饮食趋势和相互矛盾的研究结果之间，似乎比以往任何时候都更加困惑，尤其是在三个关键的大量营养素：protein, carbohydrates and fat. While there’s no one magic combination that will make the pounds melt off, you canoptimize your diet for weight loss by adjusting the composition of your calories。

When it comes to choosing what to eat more of and what to cut back on for weight loss, consider first what you want to achieve. Thegoal of losing weightis to在保存甚至添加瘦肉组织时减少脂肪存储- 我们称之为肌肉。

Carbohydrates是运动过程中肌肉的重要燃料来源，也是我们大脑和红细胞的唯一能量来源。脂肪同样重要，从大脑功能到细胞结构中扮演重要角色，但是如果您想减肥，交易一些碳水化合物和/或脂肪卡路里可能不会有任何伤害增强蛋白质。卡路里卡路里，卡路里，蛋白质具有减肥最大的代谢益处万博彩票下载安卓狗万体育买球：it increases satiety, stimulates energy expenditure and preserves muscle, which unfortunately is used for energy along with fat during weight loss.

对于大多数人来说，调整碳水化合物，蛋白质和脂肪的消耗是安全的，以优化减肥饮食。万博彩票下载安卓狗万体育买球您可能会发现，从碳水化合物甚至脂肪中，将一定比例的卡路里交易为蛋白质卡路里是有益的。

As a jumping off point, let’s review the current recommendations for carbohydrates, protein and fat, as well asMyFitnessPal的默认目标for these nutrients:

The 2015-2020 Dietary Guidelines for Americans recommends eating within the following ranges:

• 碳水化合物：45-65％的卡路里
• Fat: 25–35% of calories
• 蛋白质：卡路里10–30％

Also worth mentioning here is the Recommended Dietary Allowance (RDA) for carbohydrates, which is 130 grams per day. This number is based upon the amount of carbohydrates (sugars and starches) required to fuel an adult’s brain, red blood cells and central nervous system. This is important because ifwe do not get enough carbohydrates from our diet，身体会分解蛋白质（可以变成葡萄糖）维持血糖水平并为大脑和红细胞加油。

MyFitnessPal当前的默认目标分配的卡路里如下：碳水化合物的50％，蛋白质为20％，脂肪含量为30％。

为了帮助您可视化一些适度的修改，这里有一张桌子总结了一些选择，以安全地减少碳水化合物和脂肪的卡路里，同时增加蛋白质摄入量以优化饮食以减轻体重：万博彩票下载安卓狗万体育买球

For those primarily interested in cutting calories from carbohydrates, a1200卡路里饮食with 45% of calories from carbohydrates would provide 135 grams of carbohydrates, thus meeting the RDA of 130 grams. Go below that and it becomes incredibly difficult to hit yourdaily fiber goal(which also helps with satiety) and you may feel more sluggish during workouts. Hypothetically speaking, a 1,300-calorie diet with as few as 40% calories from carbohydrates (below the recommended minimum) would still meet the RDA for carbohydrates.

如果您目前正在使用MyFitnessPal的默认目标，并且想将一些碳水化合卡路里交易为蛋白质，那么45:25碳水化合物与蛋白质比率可能是一个不错的起点。

While there’s no one magic ratio for everyone, you may find that making some modest adjustments to macronutrient intake can help your长期减肥努力万博彩票下载安卓狗万体育买球。请随意进行实验，但请记住：您吃的蛋白质，脂肪和碳水化合物的质量与数量一样重要。这是您时要记住的几件事adjust your macros：

1.关于碳水化合物，越复杂越好。复杂的碳水化合物，例如蔬菜和whole grains，含有对饱腹和血糖产生有益影响的纤维。将它们放在盘子上而不是高度精制或简单的碳水化合物和含糖零食。The Essential Guide to Carbsoffers some healthy options.

2.瘦肉蛋白提供肌肉比较良好的好处，而脂肪的卡路里很少。查看蛋白质基本指南，以获取有关植物性蛋白质来源的信息，以及肉，家禽和鱼的瘦肉量。

3.脂肪有很多好处，从饱腹感到大脑健康，尤其是那些富裕的人omega-3s。掠过的基本指南脂肪如果你looking for some heart-healthy options.

笔记：大量营养素摄入量的适度变化可能对减肥有益。万博彩票下载安卓狗万体育买球但是，这些调整可能并不适合所有人，尤其是患有饮食组成影响的糖尿病，肾脏疾病或其他疾病的人。与往常一样，最好check with a registered dietitian或医生进行这些更改之前，特别是如果您有医疗问题。