How to eat “carbohydrates” without getting fat?

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I think that many people will have the idea that If you want to lose weight, you must stop eating starch. or carbohydrates, but actually there are ways in which we can eat carbohydrates that will keep us from getting fat.

How to eat "carbohydrates" without getting fat?

Eating foods that provide appropriate energy to control weight And to protect yourself from obesity, you must have techniques, especially eating carbohydrates, as follows.

Eat carbs in moderation.

Even though eating foods that provide too many carbohydrates may accumulate as excess energy in the body, if we abstain or do not eat carbohydrates at all, It will have more negative effects on the body. Because the body needs to use carbohydrates as basic energy. In the case of eating too much Carbohydrates are converted into fat that accumulates around the belly. Therefore, if you want to reduce accumulated fat Adjusting the proportion of carbohydrates in meals appropriately It’s better than not eating rice. or flour absolutely Which is too extreme. But you should limit the amount of carbs in each meal. and choose a good ทางเข้า ufabet type of carb as follows

sexWeight loss periodWeight control periodPeople who exercise
female2-3 carbs3-4 carbs4-5 carbs
man3-4 carbs4-5 carbs5-6 carbs

*One carbohydrate food contains 15 grams of carbohydrates per serving.

However, start with a low amount of carbs first, such as 2-3 carbs for women, start with 2 carbs first if you are hungry between meals. Eat the third carb as a snack.

Once you know the amount of carbohydrates your body needs, Try estimating the amount to see how much food is in 1 exchange portion or 1 carb.

Food categoryQuantity: 1 exchange part
rice/flour⅓ cup rice, noodles, macaroni, pasta, ½ cup rice noodles, vermicelli
Bread/CerealRipe grains ½ cup starchy vegetables, 1 slice of bread
vegetable1 cup raw
vegetables ½ cup
cooked vegetables ¾ cup (180 ml) vegetable juice
fruit1 small-medium fruit (orange, banana, apple)½ cup chopped fruit or canned fruit
Milk and milk products1 glass of fresh milk (240 ml.)1 cup natural yogurt⅓ cup powdered milk
Meat, poultry, fish, eggs, nuts30 grams or 2 tablespoons of cooked meat, skinless and lean½ cup cooked beans1 egg⅓ cup shelled nuts120 grams of tofuCheese (hard cheese) 30 grams

*Animal protein does not contain carbohydrates.

Carbohydrates you should eat

In addition to reducing the amount of carbohydrates, What must be taken into account is the amount of consumption. You must choose good carbohydrates, including carbohydrates that have not undergone any processing. High in dietary fiber such as coarse rice, corn, millet, various beans, taro, potatoes, pumpkin, ginkgo seeds, noodles made from brown rice, etc.

Carbohydrates are dangerous and should be avoided.

  • sugar 
  • nectar 
  • soft drink 
  • Processed foods that are high in starch, sugar, and fat
  • Fruit juices, although they contain minerals and vitamins, do not contain added sugar. But if you drink a lot It can make you fat as well. Because when we drink fruit juice We tend to drink big glasses. or a bottle of approximately 250-500 milliliters, which requires many fruits, meaning many carbohydrates But we will lose out on dietary fiber.

Don’t forget that carbohydrate intake is just as important. The same goes for the types of carbohydrates we eat each day. To reduce the risk of obesity and various health problems that follow, emphasis should be placed on unrefined carbohydrates. High in dietary fiber and eat the right amount

Protein and fat, eating too much is not good.

Protein, even though it doesn’t contain carbohydrates. But if you eat too much, you can gain weight. Because it has the same amount of energy as carbohydrates. Therefore, you should choose to consume protein as follows:

  1. You should choose meat that is lean. 
  2. Avoid fried food and feed it as much as possible 
  3. for dairy products You should choose fat-free milk. 

Additionally, you should avoid foods high in fat, especially saturated fat. Processed foods that contain a lot of fat, such as fried food, baked crisps, desserts, food with trans fat, such as donuts, crackers, cakes, pies, French fries, margarine, etc.

Limit the amount and type of food And you have to exercise too.

What more should be done is Exercise regularly for 30 minutes a day, 3-5 days a week. Try to walk more with a goal of 10,000 steps a day. If you really can’t do that, Do as much as you can and gradually increase to reach your goal. When you can do this: Losing weight will see results.