终极杂货指南:低碳水化合物饮食

经过Danielle Omar, RD
Share it:
终极杂货指南:低碳水化合物饮食

Whether it’s keto, low-carb Paleo, Atkins or some other version, carb-restricted diets are here to stay.

No matter the diet, going “low carb” tends to mean something different to everyone. For some, it’s no sugar, grains or bread. For others, it’s counting grams of carbs per day or meal, and for others — it’s no carbs at all.

如您所见,低碳水化合物饮食的真实是很多。让我们清除!

什么是低碳水化合物饮食?

低碳水化合物的饮食在2000年代初以阿特金斯饮食而流行。阿特金斯是一种阶段饮食;您开始吃非常低的碳水化合物,然后逐步增加摄入量,直到达到“维护”水平。那时,您已经减轻了体重,并弄清了保持体重减轻所需的最佳碳水化合物。万博彩票下载安卓狗万体育买球

The problem with phase diets is not everyone follows the guidelines as they were written. I can’t tell you how many people I worked with who were doing the Atkins diet but never actually read the book! They would typically jump in at the very restrictive beginning phase, stay there too long, and then give up because it became too difficult to maintain.

快进了一两年,我们在很大程度上用更标准化的方法代替了相位饮食。

如今,低碳水化合物的饮食看起来像是其中的一种:

非常低碳水化合物的饮食:每天20-50克碳水化合物
低碳水化合物饮食:每天50-100克碳水化合物
中等碳水化合物饮食:100–200 grams of carbs per day

Wondering which one you should try? Well, it depends. All three options can yield positive health benefits, but not everyone’s body chemistry is the same. While it’s tempting to go super low carb in hopes of achieving fast results, research shows it’s not always necessary. Modest reductions in carbohydrates can have the same positive effects on body composition, fat distribution, glucose metabolism, and weight as more restrictive diets.

如果您正在考虑使用低碳水化合物饮食,建议您对其进行自定义,以满足您的卡路里需求,活动水平和食物偏好。一定大小的方法并不总是最有效的。我们知道,一个250磅重的男人对低碳水化合物饮食的反应与140磅的女性不同。

当涉及到低碳水化合物时,都是相对的。

Set yourself up for success with a sustainable low-carb eating style by using the macronutrient feature on themyfitnesspal应用程序。让程序计算您的总热量需求,然后从碳水化合物中选择所需的百分比。例如,一个低碳水化合物,2,000卡路里的计划,其卡路里的30%来自碳水化合物,每天为150克。1,500卡路里计划的百分比每天仅为112克。玩此功能,直到找到生活方式的最佳选择。

HEALTH BENEFITS

The metabolic benefits seen with lower-carb diets include better insulin sensitivity, lower fasting blood sugar, decreased blood pressure, and reduced belly fat. While these benefits are amazing, they are not exclusive to low-carb diets. The jury is still out on whether a low-carb diet is better than any other kind of diet when it comes to losing weight or managing metabolic conditions like diabetes.

THE BEST LOW-CARB FOOD CHOICES

When going low carb, you’ll want to focus on non-starchy, high-fiber vegetables and low-sugar fruits combined with a variety of nuts and seeds, healthy fats and oils, lean protein, eggs, and low-carb dairy foods like plain yogurt.

Having a well-stocked kitchen makes a low-carb lifestyle easy to follow. Use the grocery guide below to help you create a week’s worth of delicious meals at home.

VEGETABLES

芦笋
灯笼椒
西兰花
卷心菜
Cucumber
新鲜草药(罗勒,牛至,莳萝,百里香,欧芹,迷迭香,薄荷或香菜)
Leafy greens like arugula, kale, spinach and Swiss chard
蘑菇
橄榄
西红柿(罐头和新鲜)
夏南瓜

水果

Avocado
山莓
Blackberries
Strawberries
柠檬

MEAT & POULTRY

鸡胸肉或大腿
Lean ground turkey
Sirloin or tenderloin

海鲜

Canned fish (sustainable tuna, salmon, anchovies, clams and sardines)
野生鲑鱼
Cod
比目鱼

乳制品和鸡蛋

黄油/酥油

半柔软的奶酪(马苏里拉奶酪,哈瓦蒂,蒙特雷杰克)
Hard cheese (Swiss, cheddar, provolone, Parmesan)
Soft-ripened cheese (brie, camembert)
Feta cheese
干酪
Sour cream
Plain Greek yogurt

食用油

橄榄油
鳄梨油
椰子油

坚果和种子

Almonds
胡桃
Macadamia
巴西坚果
Hemp seeds
亚麻种子
嘉种子

调味品

Mayo
酱油
Pesto
芥末
Hot sauce
Vinaigrette salad dressing
尖酸刻薄
可可粉

LOW-CARB TIPS AND TRICKS

Keep some easy grab-and-go, low-carb snacks on hand (e.g. plain yogurt, cheese, hard-boiled eggs, nuts, olives) for when you’re out and about or traveling.

有机烤肉鸡是一个零轻碳水化合物晚餐的绝佳选择。将其与包装的沙拉一起享用终极的简单晚餐!沙拉袋通常是基于白菜的,混合了蔬菜。要保持碳水化合物,请跳过固定袋,并使用自己的低碳水化沙拉调味料。

认为如果您正在制定低碳水化合物饮食计划,您不能烘烤吗?不对!MyFitnessPal博客上有很多低碳水化合物烘焙食谱,例如狗万买球网址这个低碳水化合物香蕉面包。


点击推文这篇文章>一周的用餐计划?通过@MyFitnessPal查看我们的终极低碳水化合物杂货指南。#MyFitnessPal


SAMPLE LOW-CARB MEAL PLAN

这是一个使用来自狗万买球网址MyFitnessPal食谱集。样品日含有约80克碳水化合物(碳水化合物的摄入量取决于部分尺寸)。

早餐:Low-Carb Crustless Quiche
小吃:Plain Greek yogurt with blackberries
午餐:土耳其生菜卷
小吃:鳄梨酱和切成薄片的黄瓜和胡椒粉
Dinner:Instant Pot Low-Carb Lasagna Stuffed Peppers素食绿女神沙拉

THE BOTTOM LINE

Followed correctly, a low-carb diet can help optimize health, reduce insulin resistance, decrease belly fat, and improve markers of metabolic syndrome. Having a well-stocked fridge, freezer and pantry makes eating low carb easy. Stay motivated by trying low-carb versions of your favorite foods to make the eating style sustainable for the long term.

Ready to take the next step?解锁MyFitnessPal Premium从注册营养师那里访问定制目标设置,快速食谱和指导计划。狗万买球网址高级用户达到减肥目标的可能性高65%!万博彩票下载安卓狗万体育买球

About the Author

Danielle Omar, RD

丹妮尔(Danielle)是一位综合营养师,烹饪营养学家,作家和顾问,经常对创建高调食品和营养媒体的热爱。她是一位经常有博客作者和创始人offoodconfidence.com,,,,她激发了男人和女人在他们的旅程吗to become their healthiest self. Connect with her onInstagramandFacebook

有关的

永远不要错过帖子!

Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice.

伟大的!

Click the 'Allow' Button Above

惊人的!

你们都设定了。

You’re taking control of your fitness and wellness journey, so take control of your data, too.学到更多about your rights and options. Orclick hereto opt-out of certain cookies.