"Eating bento every day, how can I get fatter?"
For the sake of careful planning, many petty-bourgeois office workers can only buy bento outside every day to eat, not fried ribs and grilled lunch. The chicken bento is the braised meat bento, and the weight soars desperately.
Today, I will teach you to bring different dishes every day. Not only will you not be obese, but there will also be a low-sugar ketogenic bento that helps you lose weight. Let you get started for the first time!
Calculate the low-sugar ketogenic bento by yourself, the ratio of calories to nutrients
For those who follow a ketogenic or low-sugar diet For office workers, the daily lunch must be a big problem. There are landmines where they eat out. They want to bring their own lunch, but they have to worry about the ratio of carbon, water, fat, protein, and calories, as well as the changes in daily dishes.
If you want to eat bento with different dishes every day, and at the same time you can calculate the ratio of calories and nutrients, you might as well learn how to make low-sugar ketogenic bento.
It can reduce the intake of refined starch, but also get it. Good fat.
Ketogenic diet: 75% fat, 20% protein, less than 5% carbohydrates
Ketogenic diet requirements Ingest at least 75% dailyFat, so every meal must have fat. Some healthy unsaturated fats are allowed in the diet plan, such as nuts, seeds, tofu, avocado, etc.; in addition, it is allowed to supplement high units of saturated fatty acids.
Protein also plays a very important role in the ketogenic diet plan, accounting for about 20%, such as vegetables and meats that contain high protein.
As for vegetables and fruits?
Carbohydrates can only be less than 5% in a ketogenic diet. Therefore, in addition to berries, fruits also need very little restriction Because almost all of them contain high carbohydrates, they are forbidden to eat.
Vegetables also contain high amounts of carbohydrates, and are restricted to green foods:
For example, green leafy vegetables, or white cauliflower, green broccoli, and bulb sprouts Cabbage, asparagus, sweet peppers, onions, garlic, mushrooms, cucumbers, celery, etc.;
As for the roots of sweet potatoes, potatoes, etc., all are excluded.
Eat ketones for a long time, and be careful about nutritional imbalances
Any extreme eating habits have risks, and so does a ketogenic diet. Just 75% fat, 20% eggWhite matter and 5% carbohydrates are unbalanced in nutrition. Many people may not be able to stand it, can’t stick to it, or eat it wrong.
Therefore, before any dietary method, it is recommended to discuss with a doctor or nutritionist before proceeding, so as to achieve a multiplier effect.
What is the difference between a low-sugar diet and a ketogenic diet?
Sugar in a low-sugar diet refers to carbohydrates.
As the name suggests, it is to reduce the intake of carbohydrates. It is a bit milder than the ketogenic diet, with carbohydrates reduced to 20%, protein 30%, and fat 50%.
If you take 2000 calories a day to calculate, a low-sugar diet can only eat 1 bowl of rice + 1 fist fruit a day, while a balanced diet can eat 3 bowls of rice + 3 fist fruits. You can see the difference.
So, the way of a low-sugar diet is to reduce the intake of carbohydrates in order to achieve a healthy effect.
Remind, as long as it is the original food, almost all can be eaten.
In addition, just remember to master the principle of proportion: fat 50%, protein 30%, carbohydrate 20%, you can freely choose whatever lunch you want.