At the same time, due to the stronger energy supply ability of fat in the body of low-carbon diet, it is not necessary to supplement too much carbon water before and during the aerobic exercise in the case of medium and long-term aerobic exercise, which can avoid the pressure on the stomach caused by eating during the exercise
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① high carbon group: the daily diet was dominated by traditional high carbon water intake (carbon water: protein: fat = 59:14:25; carbon water: protein: fat = 59:14:25); N = 10) low carbon group: long term (> 20 months) low carbon water intake diet (carbon water: protein: fat = 10:19:70; (n = 10) the researchers asked the two groups to run for 180 minutes with the same medium and high intensity, and compared the related parameters of the two groups
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It should be noted that the low-carbon diet athletes selected in the above study keep low-carbon diet habit for a long time (> 20 months), so it may not have such effect in the short term
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Simple summary: why do people who often eat low-carbon diet have stronger fat burning ability during exercise? Because their daily intake of carbon and water is low, and their body’s glycogen supply can’t keep up, so the commander of the body’s energy supply patted his thigh: there’s not enough carbon and water, and there’s not enough fat! In this way, more fat will be mobilized to participate in energy supply during exercise~ · Low carbon, daily can also burn more fat· Seeing here, some children’s shoes may be curious
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In addition, studies have shown that: long term low-carbon water diet may increase the risk of diabetes
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Low carbon diet is not desirable? Because these diets can make some people lose weight, in essence, because it is a single diet with unbalanced nutrients
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The specific steps are as follows: 1
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Metabolic characteristics softo adaptedultra endurancerunners
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And two years ago, the Journal of the American Medical Association also published relevant studies, which showed that: if it is to lose weight, whether you use a low-carbon diet or a low-fat diet, there is no significant difference in the effect
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Maybe this way is not suitable for you, in order to avoid overeating, you’d better not low-carbon, and quickly return to normal diet ~ all kinds of hard goods, pass by and don’t miss it! References: ① volek, J.S., freidenreich, D.J., Saenz, C., kunces, L.J., Creighton, B.C., & Bartley, J.M., et al
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Replace the reduced calories of staple food with more protein and food derived fat (nuts, etc.)
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Can low-carbon diet also increase the fat consumption in daily activities and help me lose weight? The answer is: not necessarily! Once again, the data chart of the above experiment shows that although the fat consumption of low-carbon and high-carbon groups is different during exercise, the fat consumption of the two groups is basically the same before and after exercise! In other words, a low-carbon diet does not necessarily increase your daily fat consumption
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·“ Low carbon “, why consume more fat· So in the process of exercise, how can the high fat burning effect of low-carbon diet be realized? This should start from the way the body provides energy in the process of exercise
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② Wang Juwen
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Still the above study, let’s compare the differences of carbon and water (glycogen) consumption between the high-carbon group and the low-carbon group during exercise: we can see that the low-carbon group has less glycogen reserves in the body, so although it consumes more fat during exercise, it consumes less carbon and water
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In addition, if you try low-carbon for a period of time, and feel that your mind is full of rice cakes..
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④
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Metabolism Clinical & experimental, 65 (3), 100 – 110
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Rice, full of energy? However, a recent study on the effect of diet on fat burning consumption of endurance athletes found that athletes who keep low-carbon water intake for a long time have stronger fat burning ability in sports! · Low carbon diet, more fat burning in exercise· A study published in ACSM points out that endurance athletes who have adapted to low-carbon diet consume 59% more fat than those who have traditional high-carbon diet! Related research: in order to study the effect of different carbon water intake on fat burning during exercise, 20 male marathoners with a certain fixed carbon water intake habit were selected
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(2015)
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(2010) A study on the characteristics of energy metabolism of college students majoring in physical education during moderate intensity long-term exercise (doctor education, Zhejiang Normal University) contact@toughwo.com Binka’s new book “100 card food” is on sale ~ [Click to take home].
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To sum up, in view of the current low-carbon diet fat reduction effect has not been finalized, I personally do not recommend you to use low-carbon diet to reduce fat ~ simple summary: unreasonable, incorrect exercise diet, short-term may be effective, long-term may be your body backfire, not only let your weight rebound, there are potential health risks waiting for you! The balanced and regular diet is simple and feasible, which is more conducive to your continuous weight loss
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Gradually reduce the intake of staple food, from 3 Liang to 2 liang at a meal; 2; 2
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The main daily food is coarse grains instead of some fine grains to control blood sugar stability; 3
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The body actually starts to consume fat in the first second of your running! So here’s the point: people who are used to low-carbon diet have relatively less glycogen reserves in their bodies (the carbon water you take in is stored in the liver and skeletal muscle in the form of glycogen), so their bodies are more adapted to provide energy by quickly mobilizing fat and burning fat, and their fat burning efficiency is naturally higher during exercise
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Even some studies found that: compared with a low-carbon water diet, a high-carbon water diet may be more conducive to your body’s metabolism and fat oxidation, and more conducive to weight loss
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③..
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Therefore, you can try to have a strong fat supply and avoid the stress of eating on the stomach during exercise
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The results showed that: under the same intensity, the average oxygen consumption and fatigue degree of high carbon group and low carbon group were close; However, the difference of fat burning during exercise between the two groups was significant
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The traditional view is that glycogen is the main source of energy in aerobic exercise such as running (and carbohydrate is the main source of glycogen), so children’s shoes that often carry out aerobic training should eat more carbon water to ensure adequate glycogen reserves in the body
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· Want to try low-carbon diet, how to do· To sum up, a low-carbon diet may not help you burn fat better in your daily life, but for children’s shoes that are often aerobic, it can improve your ability to burn fat during aerobic exercise
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Compared with the high-carbon group, the low-carbon group showed a higher level of fat burning during the whole exercise! Among them, the highest fat consumption in exercise, low carbon group can even reach 1.54g/min fat consumption, which is 2.3 times higher than high carbon group（ 54 g / min in low carbon group; 67g / min), that is to say, endurance athletes who are used to low-carbon diet have significantly stronger fat burning ability during exercise
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Although we all know that aerobic exercise consumes glycogen, and the energy supply speed of glycogen is much higher than that of fat, we also said that aerobic energy supply does not consume glycogen before fat consumption
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And eating a single food, relatively, will lead to a decrease in the total calorie intake, so to put it bluntly, it is because you eat one thing, eat less, so you lose weight..
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