We all know moving the number on the scale requires seriously watching our bread, pasta and pastry intake. A diet too high in carbohydrates — even complex carbs like whole-wheat bread, sweet potatoes and beans — could make it harder to lose weight, according to a recent study.
WEIGHING LOW-CARB AGAINST HIGHER CARB DIETS
Newresearch在BMJ上发表的人发现超重和肥胖的参与者跟踪低碳水化合物饮食（少于卡路里的20％）的卡路里消耗少，减轻体重更多，减轻体重减轻，比跟随其他更高碳水化合物饮食的人更好。万博彩票下载安卓狗万体育买球
“Conventional treatment of obesity considers all calories alike. To lose weight, just eat less and move more,” explains Dr. David Ludwig, co-director of the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital and a professor at Harvard Medical School. “The problem is, this advice rarely works over the long term because the body fights back against calorie deprivation. On a typical low-calorie diet, hunger predictably increases and metabolism slows.”
路德维希（Ludwig）想测试某些饮食是否使减肥和保持体重减轻变得更容易。万博彩票下载安卓狗万体育买球他分配了164名超重参与者，分别为三种饮食之一，碳水化合物为20％，40％或60％。碳水化合物饮食最低的人每天燃烧250卡路里的卡路里比碳水化合物饮食较高的卡路里同时食用相同数量的卡路里。
“These findings show that all calories are not alike to the body and that restricting carbohydrates may be a better strategy than restricting calories over the long term,” Ludwig says.
NOT ALL CARBS ARE CREATED EQUALLY
Carbohydratesbreak down into sugar. Your body needs those sugars as fuel for energy, but consume too many carbs without expending the energy to burn them off, and your blood glucose levels will be chronically elevated, increasing the risk of diabetes and insulin resistance, according to Jessica Cording, MS, a dietitian, health coach and founder of Jessica Cording Nutrition.
Simple carbohydrates such as white bread, pasta, pastries and crackers are especially problematic because they break down quickly, causing sharp spikes in blood sugar and subsequent crashes that leave you feeling weak and cranky. In contrast, complex carbs such as whole-grain bread, sweet potatoes and beans break down more slowly, providing a more sustained energy release.
“It’s very easy to overdo it on carbohydrate portions, especially simple carbs, because they don’t fill us up in quite the same way,” Cording says. “It’s better to pair a complex carbohydrate with protein and fat — like a peanut butter sandwich on whole-grain bread — to help slow the digestive process so you can avoid the sharp sugar spike and crash.”
Ludwig also advocates swapping refined grains and starchy vegetables for slow-digesting carbohydrates like fruits, nuts, legumes and minimally processed grains such as steel cut oats and quinoa.
THE BOTTOM LINE
更改饮食以包括碳水化合物中不超过20％的卡路里需要一些意志力。（路德维希（Ludwig）估计，普通人群从碳水化合物中获得了每日卡路里的一半以上）。根据路德维希（Ludwig）的说法，与只有10％的每日卡路里限制碳水化合物的生量饮食不同，低碳水化合物饮食仍然可以灵活地拥有一些整个水果，豆类，有限的谷物产品，甚至是糖的味道。
If calculating the percentage of calories from carbohydrates feels too overwhelming, Cording offers this advice: Fill 1/2 your plate with non-starchy vegetables, 1/4 of the plate with protein and 1/4 of the plate with complex carbohydrates — and don’t be afraid to make some exceptions.
“The biggest mistake people make when it comes to carbs is trying to avoid them altogether,” she says. “When you feel deprived, your willpower breaks down and you end up bingeing on carbs and feeling awful. Everything in moderation.”
通过低碳水化合物餐计划养成健康的习惯。注册以接收每日提示和注册营养师批准的食谱，该食谱是针对您的个人卡路里和碳水化合物目标量身定制的。狗万买球网址去 ”计划”在MyFitnessPal应用程序中，尝试我们的28天低碳水化合物餐计划。
