Low-carb diets and even ketogenic diets are becoming more popular among some weight loss and fitness groups. However, there are certain health risks associated with this dietary approach.
Impact Male hormone levels
Not long ago, British scholars analyzed 27 clinical trials involving 309 healthy male participants with an average age of 27 years, who were divided into low-carbohydrate diet group< span>andhigh-carbohydrate diet groups. During the study, some physiological and biochemical indicators of the participants were collected.
It was found that < The /span>low-carb group(carbohydrate ≤35%)reducedthe of male participants Testosterone levels, resulting in erectile dysfunction and reduced sperm count.
induced diabetes, heart disease
Last year, researchers from five research institutions, including the American Society of Responsible Physicians, New York University, and the University of Pennsylvania, published a review article in Frontiersin Nutrition , explores the potential harms of a ketogenic diet.
The article points out that long-term Adhering to a ketogenic diet not only fails to lose weight, it may even lead tothe risk of various diseases including heart disease, cancer, diabetes and Alzheimer’s disease .
Causes of premature death
< p data-track="19">Not only that, but a prospective study was published in the Public Health journal of the world-renowned medical journal “The Lancet”, which concluded: Carbohydrate intake too much (>70%) or too little (<40%) will increase< /span>Risk of premature death, i.e. possible shortened lifespan.
In the article, Scholars have also given that to maintain a healthy lifespan, the appropriate energy supply ratio of carbohydrates is 50%-55%. my country’s dietary guidelines recommend that energy provided by carbohydrates should account for 50%-65% of the total energy.
Carbohydrates are the most economical and important source of energy. The brain can only use glucose for energy. If the body uses protein or fat for energy, it will produce unnecessary energy in the metabolic process. waste and increase the consumption of other nutrients.
The staple food is carbohydrates The main source of intake, it is unscientific to keep away from staple food.
The staple food builds the base of people’s dietary pagoda. On this base, the protein, fat, vitamins and minerals provided by various non-staple foods can build their own platform. If the base is lost, the reasonable dietary structure will “collapse.” “.
You can’t lose weight without eating staple food
< p data-track="33">Some people think that skipping staple foods can help you lose weight or keep your body in shape. In fact, this idea is quite wrong.
No staple food for energy , escort, the precious protein in the body is easily burned like firewood, people not only can not maintain their body but also lose a lot of protein, which may lead to malnutrition, loose muscles, loose skin, poor complexion, and poor hair quality And so on.
How many carbs do adults need each day?
Adult workers with mild to moderate physical exertion without special contraindications can eat according to the recommended amount of the dietary guidelines.
Daily Intake Raw weight of 250-400 grams of grains and potatoes (preferably half whole grains, beans and potatoes), 200-350 grams of fruits, 400-500 grams of vegetables, 10 grams of nuts, can basically meet the daily carbohydrate requirements .
Obes can reduce 1/3 of staple food
For obese patients, the staple food can be appropriately reduced by about one-third of each meal. Pay attention to the combination of thickness and thickness, and coarse grains should account for half of the total grain. Whole grains can increase gastrointestinal fullness and help reduce total food intake.
Of course, most importantly The key is persistence, 99% of weight loss failures are due to rebound. The rebound is not able to resist temptation and hunger, so long-term persistence is the magic weapon for losing weight.
Peking Union Medical College Hospital Clinical Nutrition Department
Yu Kang Professor
Welcome to join Professor Yu Kang from the Department of Nutrition of Peking Union Medical College Hospital to learn about nutrition and health, and to eat healthy and beautiful! Follow the headline number [Eat three meals a day]~
Yu Kang
Department of Clinical Nutrition, Peking Union Medical College Hospital Professor, Director
Member of the Nutrition Standards Committee of the National Health Commission
Director of the Chinese Nutrition Society