Rice and noodles, as staple foods in our daily diet, often contain a significant amount of carbohydrates that provide nutritional support and metabolic energy for the body. During weight loss periods, when we cease to consume these staple foods, there is a rapid decrease in weight. What is the reason for this? Firstly, when there is an excessive intake of carbohydrates, a portion is digested by the body, and the remainder is converted into glycogen, which is stored in muscles and fat, leading to an increase in weight. When you stop consuming carbohydrate-rich staple foods, the body lacks carbohydrate energy and begins to break down the stored glycogen. Each gram of glycogen is combined with approximately 3 grams of water. As carbohydrate intake decreases and glycogen reserves are depleted,The associated water is also discharged in large quantities, leading to a rapid weight loss. Thus, much of the initial weight loss when avoiding staple foods is primarily water and muscle mass. However, it is important to note that this method of long-term carbohydrate avoidance is not advisable and poses significant risks. Firstly, carbohydrates are an indispensable nutritional principle for the body, maintaining normal metabolism. Long-term avoidance of carbohydrate-rich staple foods can lead to feelings of weakness, insufficient metabolic energy, and potential hormonal and endocrine disorders, with women even experiencing menstrual irregularities. Secondly, avoiding carbohydrate-rich staple foods can affect the normal functioning of the brain. Carbohydrates are the primary source of glucose. Without adequate glucose supply, the brain may become sluggish and memory may decline. Thirdly, long-term carbohydrate deficiency can lead to malnutrition, causing hair loss, palpitations, anemia, muscle loss, and other issues that affect normal body function. Therefore, it is essential to reasonably supplement carbohydrates during weight loss, rather than cutting them out entirely. So, how much carbohydrate intake is appropriate during weight loss? During weight loss, consuming 120-150 grams of carbohydrates per day is a more reasonable range. However, it is crucial to remember that choosing high-quality carbohydrate sources is also very important. For staple foods, it is best to prioritize whole grains and legumes that are rich in dietary fiber. They not only provide carbohydrates but also help control blood sugar levels, increase satiety, and reduce the likelihood of overeating. For example, 100 grams of brown rice contains about 25 grams of carbohydrates, and a medium-sized sweet potato contains about 20 grams of carbohydrates. By reasonably combining these foods, you can easily control your carbohydrate intake. At the same time, we need to reasonably control calorie intake and increase daily physical activity, which will help create a calorie deficit, promote weight loss, and allow you to slim down healthily.
