As the scorching heat of July rolls in, an increasing number of people find their palates becoming more discerning and their appetites waning. Meanwhile, a "low-carb" crowd, who avoid carbohydrates like starch and sugar in favor of seafood, lean meat, and light meals, is quietly swelling into a larger and larger urban tribe, sparking wave after wave of "low-carb" diet plans.
Unknowingly, many urban dwellers have become followers of the "low-carb" diet. It is understood that the low-carb diet has been popular abroad for over 30 years. However, most of the "low-carb" advocates around us aim to control their weight, and in addition, they also have fitness plans.
Half an hour of jogging on the treadmill every day, three meals a day consisting of milk, vegetables, fish, and very little meat, but no rice, noodles, bread, cake, or other high-carbohydrate foods... This is the "low-carb weight loss method" of Niu Niu, an amateur dance student. Since this summer, Niu Niu has stuck to a "low-carb" diet and physical exercise. In two months, her waistline has become much more defined, and her face looks firmer and slimmer. Moreover, Niu Niu's complexion is rosy and glowing, with none of the mental fatigue that often comes with weight loss.
As the weather gets hotter, more and more people like Niu Niu are joining the "low-carb" crowd. Ms. Zhou, a fashion-conscious person, told reporters, "Because you only eat high-protein foods and your intake of sugar and oil is very low, when the body lacks enough sugar, it will turn to using stored fat for energy, thus burning and consuming fat. A 'low-carb' diet allows you to eat low-fat proteins (like lean meat and seafood) and vegetables, which not only satisfies your palate but also effectively reduces weight. Compared to previous diet management methods like skipping dinner or only eating vegetables, it is much easier to stick with."
What is a low-carb diet?
Low-carb means low in carbohydrates. In 1972, facing Americans who were generally overweight, American medical expert Dr. Atkins proposed this brand-new way of eating.
This low-carb nutrition theory for weight loss mainly has two aspects: one is to reduce and limit the intake of sugar and starch, that is, to avoid or eat less sugar, rice, and noodles; the other is to simultaneously supplement various nutrients such as vitamins, minerals, and amino acids. Because carbohydrates are digested and absorbed relatively quickly in the body, they can easily make people feel hungry and increase their food intake. Excessive carbohydrates can be converted into fat and stored in the body, leading to weight gain. Carbohydrates can be mainly divided into two types: simple and complex. Complex carbohydrates are mainly found in starchy foods, such as grains, potatoes, wheat, beans, and some vegetables. Simple carbohydrates are more easily absorbed by the body than complex carbohydrates and are mainly found in sucrose, honey, candy, as well as fruits and dairy products.
The "Low-Carb" Diet Offers Diverse Choices
Mr. Fang (a former internist, now working in the pharmaceutical industry, on a low-carb diet for over two years)
I started controlling my staple foods two years ago, and now I almost never touch them or any kind of sugar. My weight dropped from 87 kg to 65 kg.
My specific approach is to eat a moderate amount of rabbit meat, chicken, duck, and fish, but it's best not to eat the skin. To maintain my body's energy, I replace staple foods with boiled eggs and skim milk, avoiding rice, noodles, pancakes, dumplings, and buns. I eat a big breakfast, and I might even eat chocolate with a high cocoa content.
The "low-carb" diet combines protein, dietary fiber, and more. Its advantage is that it's not about eating just one thing; there are diverse choices. You just need to pay attention to the variety and cooking methods. It's also relatively easy to stick to and not very harmful to the body.
Ms. Huang (26 years old, working in administration, has been on a low-carb diet for over three years)
I'm the type of person who gains weight easily, even from drinking water. In my university days, I was overweight, reaching up to 78 kg, which was really embarrassing. Three years ago, I stuck to a low-carb diet, and my weight dropped significantly after one month. After three months, everyone said I "was like a completely different person." My method is to replace staple foods with bananas and Chinese yams, which also increases dietary fiber and aids in weight loss. I eat more seafood, fish, and rabbit meat. For dinner, I replace it with a fruit cucumber, and I don't eat anything after 9 PM. Another trick is that I drink skim milk three times a day and drink a lot of vegetable soup to supplement vitamins.
Long-term low-carb diets can easily lead to malnutrition
Hu Wen (Deputy Secretary-General of the Provincial Nutrition Society, Director of the Nutrition Department, West China Hospital)
Cheng Youfu (Director of the Health Management Center, Provincial Hospital)
The main energy source for human brain cells comes from carbohydrates. It is absolutely not okay to completely avoid staple foods, sugars, and starchy foods (like rice, bread, potatoes, etc.). When the body's nutrition is unbalanced, many problems such as malnutrition can easily occur.
Many girls mainly eat vegetables and fruits for their meals, rarely eating grains and other staple foods. Combined with intense exercise, this forces their weight to drop rapidly. As a result, while their bodies become slim, symptoms that go against aesthetic standards, such as dizziness, hair loss, and dry skin, also appear one after another. Statistics from Japanese experts show that along with the "weight loss craze," the number of people with hair loss is continuously increasing, many of whom are young women in their 20s.