Which one is your "must have" option: weight or hair?

A girl quit eating carbohydrates and became partially bald after losing weight. Recently, Xiao Li, a 25-year-old girl from Wenzhou, Zhejiang, almost stopped eating carbohydrates and only ate a little coarse grains in order to lose weight. She lost 30 pounds in 3 months. However, she suffered from severe hair loss, and the doctor diagnosed her with acute telogen effluvium.

A friend who is trying to lose weight saw this message and said, "Between weight and hair, do I only have one?"

In fact, it is wrong to not eat carbohydrates in order to lose weight. Eat the right amount of carbohydrates and do the right amount of exercise, and you can have both weight and hair!

What are the carbohydrates that dieters are afraid of?

Carbon water, also known as carbohydrates, is one of the three major nutrients for the human body. Carbon water comes from many sources and exists in three forms in food: sugar, starch, and fiber. Its main source is plant food, represented by rice, noodles, and grains, followed by potatoes, beans, vegetables and fruits, which are all carbohydrates.

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Carbohydrates are the main source of energy for humans. They are also the raw materials that provide heat and energy to the human body. They are also important substances that make up body tissues and are essential energy and activities for maintaining brain function.

In addition, carbon water also has the functions of regulating fat metabolism, providing dietary fiber, saving protein, resisting ketosis, detoxification and enhancing intestinal function. Therefore, carbon water is an indispensable substance for maintaining human survival and health.

Image source: CCTV Go Home for Dinner

Some people think that carbohydrates are the "culprit" of obesity because they contain sugar. If you consume a lot of carbohydrates, a lot of sugar will be generated in the body, and the sugar that cannot be consumed will be stored in the body and accumulated as fat. However, the blame for gaining weight cannot be put on carbohydrates. You must know that energy intake greater than energy consumption will lead to obesity. Therefore, excessive intake of carbohydrates or fat will lead to obesity.

What happens to your body if you don't eat carbohydrates for a long time?

The body is prone to fatigue, drowsiness, and memory loss. Eating less or no carbohydrates will cause the body's cells and tissues to lack "fuel", resulting in abnormal energy metabolism, and the body will be prone to fatigue and drowsiness. In addition, it will cause insufficient energy supply to the body, causing people to become listless, memory loss, and even a serious burden on the liver.

Ketoacidosis. When the body's energy consumption is insufficient for a long time, the body will mobilize its own stored fat and protein hydrolysis to provide energy, resulting in an increase in ketone bodies in the metabolites. As ketone bodies increase, patients will experience ketoacidosis, and in severe cases, symptoms similar to diabetic ketoacidosis will occur.

Increased risk of cancer in dieters. Researchers at the Mayo Clinic in the United States found that dieters who strictly adhere to a low-carb diet often increase their meat intake, which leads to increased blood pressure, blood sugar, and cholesterol levels, leading to an increased risk of cancer.

Depression. Carbohydrates are chemicals that promote the secretion of serotonin and make the brain happy. If the body does not take in enough glucose, the brain will be affected, leading to depression.

How to lose weight without giving up carbs?

Limit energy intake and have a balanced diet. The reason for gaining weight is eating too much and moving too little. When the daily energy intake exceeds the daily consumption, the excess energy will be converted into fat and stored by the body. When there is not enough energy intake, the fat stored in the body will break down and provide energy to maintain the normal functioning of the body. Therefore, the key to losing weight is to ensure that the daily intake is less than the daily consumption.

On the basis of controlling the amount, it is recommended to replace refined rice and flour with whole grains, beans, and potatoes. You can eat some low-fat seafood, meat, or soy products every day, and an egg, and ensure a glass of milk every day. Eat more vegetables and fruits, and choose cooking methods with less oil, salt, and sugar, such as steaming, boiling, stewing, and cold mixing.

Moderate exercise increases energy consumption. Generally speaking, exercise includes aerobic exercise and resistance exercise. It is necessary to reasonably combine the two different exercise methods to effectively burn fat without slowing down metabolism after fat loss, which leads to a decrease in fat loss efficiency.

The amount of exercise for obese people should not be too much. To lose weight, they should choose long-term, medium-low intensity exercise. If the heart rate is used as a judgment indicator, the heart rate should be controlled at 60%~70% of the maximum heart rate during exercise. When starting to exercise, the intensity can be slightly lower. The duration of exercise should be long enough, generally 30~45 minutes per exercise.

Drink more water. Drinking more water can promote blood circulation and speed up the body's metabolism. Therefore, if you want to lose weight, you must ensure that you drink more water every day.

Easter eggs are here! Learn about the staple foods for weight loss

Healthy weight loss only requires reducing fat, sweets and refined white rice, rather than rejecting all carbohydrate foods. Replacing part of refined white rice and flour with starchy beans can greatly increase satiety, so that people will not feel hungry for several hours after eating.

Staple food A: beans rich in starch, such as red beans, kidney beans, dried peas, dried broad beans, mung beans, chickpeas, etc. They have a strong sense of fullness, are digested very slowly, and raise blood sugar levels very slowly. Staple food B: coarse grains such as oats, buckwheat, oatmeal, wheat grains, barley grains, black rice, and millet. Among them, oats and oats are the best choices, with a sense of fullness that exceeds that of white rice and flour, and the vitamin and mineral content is several times that of refined white rice.

Staple food B: oats, buckwheat, oatmeal, wheat grains, barley grains, black rice, millet and other coarse grains. Oats and oats are the best choices, as they are more filling than white rice and flour, and their vitamin and mineral content is several times that of refined white rice.

Staple food C: potatoes, sweet potatoes, yams, taro, lotus roots, tender broad beans, and other starchy tubers or vegetables. They have a strong sense of fullness, contain more vitamins than white rice and white flour with the same amount of starch, have a high potassium content, and can provide vitamin C that is not found in grains.

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Source: Wuhan Union Hospital, Science Popularization China

Shanghai Huangpu, Life Times, People's Daily Online Science Popularization

Editor: Guru