How to eat low-carb and low-fat diet?

A low-fat diet does not mean not eating meat. In a low-fat diet, high-fat foods such as butter, offal, and fried foods should be avoided. The fat-reducing effect of a low-carb diet is better than low-energy high-carb water in the short term. Compound low-fat diet, and the long-term effect is similar to low-energy, high-carbohydrate, low-fat diet.

With the improvement of living standards, more and more people begin to pay attention to diet, that is, choose a healthier diet according to their own needs. Among them, low-fat diet and low-carbon diet are very popular. In a low-fat diet, what to eat has become the focus of attention. When it comes to fat, people often think of various meat products, thinking that meat food is the culprit leading to excessive fat intake; when it comes to low-carb diets, it has become a magic weapon for many people who lose weight, but by reducing their diet Can the carbohydrates in it achieve the goal of weight loss?

Low-fat diet is equivalent to not eating meat? What you really should avoid is high-fat foods

As we all know, many diseases in the clinic require patients to take a low-fat diet. Most of us know that meat has a high fat content. So, is a low-fat diet equivalent to not eating meat?

Low-fat diet refers to a diet in which dietary fat accounts for less than 30% of the total calories of the diet or the total daily fat intake is less than 50 grams. What we really should avoid or reduce in life is the intake of high-fat foods, such as butter, offal, fried foods, and preserved foods.

Experts said that low-fat diets are not recommended to eat fatty meat, animal offal, poultry meat skin, fish roe, shrimp roe, crab roe, etc. In fact, fish meat, lean meat of poultry and livestock, etc. are not high in fat, especially fish meat, not only does not contain much fat, but the fat contained in fish meat is conducive to protecting the cardiovascular and cerebrovascular, maintaining the retina and improving vision. Fatty acids, therefore, it is recommended to eat fish, especially some deep-sea fish, such as salmon, tuna, mackerel, eel, small yellow croaker, hairtail, etc.

In fact, fat in the human body is a good energy storage substance in cells, which can provide heat energy, protect internal organs and maintain body temperature. In addition, fat can also assist in the absorption of fat-soluble vitamins and participate in various aspects of the body's metabolic activities.

From this point of view, a low-fat diet is not the same as not eating meat, so how can we have a healthy low-fat diet?

Tian Ying pointed out that in daily life, we can divide low-fat diets into three levels: a lightly restricted diet refers to a daily total fat intake of not more than 50 grams; a moderately restricted diet refers to a daily The total fat intake does not exceed 40 grams; a severely restricted fat diet means that the daily total fat intake does not exceed 20 grams.

According to the recommendations of clinicians and health nutritionists, you can formulate appropriate recipes, develop good eating habits, and choose foods with less fat. Only when the fat content is reasonable can the body's nutritional needs be ensured and reasonable nutritional support can be provided. You can choose different levels according to different needs and find your own recipes.

Is low-carbon and fat-reducing diet healthier? The effect is controversial, the latest research shows that it may affect cardiovascular health

In addition to low-fat diets, low-carbohydrate diets and quit-carbohydrate diets have become a direction that many people yearn for in eating habits. Some people think that a low-carbon, quit-carbohydrate diet is an effective way to lose weight and is healthier than dieting.

Low-carb diet refers to a low-carbohydrate diet, that is, strictly limit the intake of carbohydrates in the diet and increase the intake of protein and fat. It was first proposed by Atkins, an American, in "Doctor Atkins's New Diet Revolution" in 1972.

At present, the effect of low-carbon diet is still controversial in the medical field. Proponents believe that low-carb diets can reduce body weight (about 10% on average) and blood cholesterol levels (about 5% on average) to a certain extent, and reduce the risk of heart disease, but it is uncertain whether it will be effective in the long term. Opponents believe that few people can stick to a low-carb diet for a long time. The study found that only 1% of people can stick to it for a long time, an average of 19 months. In addition, low-carb dieters eat less carbohydrates and eat more protein and fat. This runs counter to the health concepts of the medical and nutrition circles, and is not suitable for patients with coronary heart disease, gout, and kidney disease.

Recently, after a comprehensive review of existing evidence, the National Lipid Association of the United States issued a consensus that low-carb diets have no advantage in weight loss and cardiovascular health effects, but are dangerous.

In the consensus, a low-carbon diet is defined as 10%-25% of total daily energy derived from carbohydrates, that is, 50 grams to 130 grams of carbohydrates consumed per day; a very low-carbon diet is defined as the total daily energy derived from carbohydrates. The ratio is less than 10%, that is, less than 50 grams of carbohydrates are consumed per day. The consensus pointed out that people who follow a low-carbon diet and a very low-carbon diet have reduced appetite and hunger, which seems to increase the body's energy expenditure, but the specific mechanism is unknown. This may be related to changes in the levels of catecholamines and thyroid hormones.

The consensus says that the short-term (≤6 months) effect of low-carb diet and very low-carb diet for weight loss is better than that of low-energy, high-carbohydrate and low-fat diet, while the long-term (>6 months) effect is similar to low-energy and high-carb diet. The compound low-fat diet is similar. In addition, a very low-carbon diet is difficult to maintain, and compliance is poor. The consensus is that eating less is the last word to lose weight, and changing the ratio of carbohydrates, protein, and fat has no effect.

The human body has two purposes for ingesting food: one is to consume chemical energy and convert it into heat and mechanical energy to maintain energy conservation; the other is to supply structural molecules to renew cells and catalytic reactors. To meet these two goals, a balanced diet is the key. .

Excess high-energy molecules can be converted into fat tissue and cause obesity, while lack of essential fatty acids that cannot be synthesized by itself, essential amino acids and various vitamin auxiliary molecules can cause metabolic and endocrine diseases. Both low-carb and low-fat diets are a compromise solution to satisfy the excessive appetite. Controlling the total amount of food intake, increasing the variety of food, and increasing the amount of exercise are shortcuts to maintaining health. As the saying goes, just keep your mouth shut and open your legs is the right way of life.