How to eat “carbohydrates” without getting fat. I think many people think that if they want to lose weight, they have to stop eating flour or carbohydrates. But in fact, there are ways that we can eat carbohydrates that will not make us fat.
According to the information in the book “The Miracle of Anti-Aging Food” by Ms. Sanlaya Kongsomboonwet , carbohydrates are not just rice and flour, but also include all rice products that provide energy, vegetables that are high in starch (corn, taro, sweet potato, pumpkin, Job’s tears), fruits, fruit juices, flavored milk, all types of sugar, and all kinds of sweets.
How to eat carbohydrates without getting fat
Eating foods that provide the right amount of energy to control your weight and prevent obesity requires techniques, especially when it comes to eating carbohydrates, as follows:
Eat carbs in moderation
Although eating too much carbohydrates may accumulate as excess energy for the body, if we abstain or do not eat carbohydrates at all, it will have a greater negative effect on the body because the body needs carbohydrates as basic energy. In the case of eating too much, carbohydrates will turn into fat stored in the belly area. Therefore, if you want to reduce accumulated fat, adjusting the proportion of carbohydrates in your meals to be appropriate is better than completely refraining from eating rice or flour, which is too extreme. Instead, you should limit the amount of carbohydrates in each meal and choose good carbohydrates as follows:
| sex | Weight loss period | Weight control period | People who exercise |
| female | 2-3 carbs | 3-4 carbs | 4-5 carbs |
| man | 3-4 carbs | 4-5 carbs | 5-6 carbs |
*1 carbohydrate food contains 15 grams of carbohydrates per serving.
Start with a low carb intake, for example, if you eat 2-3 carbs, start with 2 carbs. If you feel hungry between meals, eat the 3rd carb as a snack.
Now that you know how much carbohydrate your body needs, try to estimate how much carbohydrates are in 1 serving.
| Food category | Quantity 1 exchange part |
| Rice/Flour | Rice, noodles, macaroni, pasta ⅓ cup, vermicelli, glass noodles ½ cup |
| Bread/Cereals | ½ cup cooked grains, starchy vegetables, 1 slice bread |
| vegetable | 1 cup raw vegetables , ½ cup cooked vegetables , ¾ cup (180 ml) vegetable juice |
| fruit | 1 small-medium fruit (orange, banana, apple)½ cup chopped or canned fruit |
| Milk and dairy products | 1 glass (240 ml) of fresh milk1 cup plain yogurt⅓ cup powdered milk |
| Meat, poultry, fish, eggs, nuts | 30 grams or 2 tablespoons of cooked meat, skinless and fatless½ cup cooked beans1 egg⅓ cup nuts120 grams of tofuCheese (hard cheese) 30 grams |
*Animal protein does not contain carbohydrates.
Carbohydrates you should eat
In addition to reducing the amount of carbohydrates, another thing to consider is the amount of consumption. You must choose good carbohydrates, including unprocessed carbohydrates that are high in dietary fiber, such as brown rice, corn, Job’s tears, various beans, taro, sweet potato, pumpkin, ginkgo seeds, and noodles made from brown rice, ทางเข้า ufabet etc.
Carbohydrates that are dangerous and should be avoided
- sugar
- Sweet water
- soft drink
- Processed foods that are high in starch, sugar and fat
- Fruit juice, although it contains minerals and vitamins and does not contain added sugar, but if you drink a lot of it, it can also make you fat. This is because when we drink fruit juice, we usually drink a big glass or a bottle of about 250-500 milliliters, which requires many pieces of fruit, meaning many carbohydrates, but we will lose out on dietary fiber.
Remember that the amount of carbohydrates is just as important as the type of carbohydrates we eat each day. To reduce the risk of obesity and other health problems , we should focus on unrefined carbohydrates that are high in fiber and eat them in the right amounts.
Protein and fat, eating too much is not good.
Protein, even though it does not contain carbohydrates, can lead to weight gain if consumed in excess because it contains the same amount of energy as carbohydrates. Therefore, protein should be consumed as follows:
- You should choose lean meat.
- Avoid fried and greasy foods as much as possible.
- For dairy products, choose skim milk.
In addition, you should avoid high-fat foods, especially saturated fat, processed foods that are high in fat, such as fried foods, crispy foods, sweets, foods that contain trans fat, such as donuts, crackers, cakes, pies, French fries, margarine, etc.
Limit the amount and type of food you eat, and exercise as well.
What you should do more is to exercise regularly for 30 minutes a day, 3-5 days a week. Try to walk more with a goal of 10,000 steps a day. If you really can’t do it, do as much as you can and gradually increase it to reach your goal. When you do this, weight loss will be effective.
I think many people think that if they want to lose weight, they have to stop eating flour or carbohydrates. But in fact, there are ways that we can eat carbohydrates that will not make us fat.
According to the information in the book “The Miracle of Anti-Aging Food” by Ms. Sanlaya Kongsomboonwet , carbohydrates are not just rice and flour, but also include all rice products that provide energy, vegetables that are high in starch (corn, taro, sweet potato, pumpkin, Job’s tears), fruits, fruit juices, flavored milk, all types of sugar, and all kinds of sweets.
How to eat carbohydrates without getting fat
Eating foods that provide the right amount of energy to control your weight and prevent obesity requires techniques, especially when it comes to eating carbohydrates, as follows:
Eat carbs in moderation
Although eating too much carbohydrates may accumulate as excess energy for the body, if we abstain or do not eat carbohydrates at all, it will have a greater negative effect on the body because the body needs carbohydrates as basic energy. In the case of eating too much, carbohydrates will turn into fat stored in the belly area. Therefore, if you want to reduce accumulated fat, adjusting the proportion of carbohydrates in your meals to be appropriate is better than completely refraining from eating rice or flour, which is too extreme. Instead, you should limit the amount of carbohydrates in each meal and choose good carbohydrates as follows:
| sex | Weight loss period | Weight control period | People who exercise |
| female | 2-3 carbs | 3-4 carbs | 4-5 carbs |
| man | 3-4 carbs | 4-5 carbs | 5-6 carbs |
*1 carbohydrate food contains 15 grams of carbohydrates per serving.
Start with a low carb intake, for example, if you eat 2-3 carbs, start with 2 carbs. If you feel hungry between meals, eat the 3rd carb as a snack.
Now that you know how much carbohydrate your body needs, try to estimate how much carbohydrates are in 1 serving.
| Food category | Quantity 1 exchange part |
| Rice/Flour | Rice, noodles, macaroni, pasta ⅓ cup, vermicelli, glass noodles ½ cup |
| Bread/Cereals | ½ cup cooked grains, starchy vegetables, 1 slice bread |
| vegetable | 1 cup raw vegetables , ½ cup cooked vegetables , ¾ cup (180 ml) vegetable juice |
| fruit | 1 small-medium fruit (orange, banana, apple)½ cup chopped or canned fruit |
| Milk and dairy products | 1 glass (240 ml) of fresh milk1 cup plain yogurt⅓ cup powdered milk |
| Meat, poultry, fish, eggs, nuts | 30 grams or 2 tablespoons of cooked meat, skinless and fatless½ cup cooked beans1 egg⅓ cup nuts120 grams of tofuCheese (hard cheese) 30 grams |
*Animal protein does not contain carbohydrates.
Carbohydrates you should eat
In addition to reducing the amount of carbohydrates, another thing to consider is the amount of consumption. You must choose good carbohydrates, including unprocessed carbohydrates that are high in dietary fiber, such as brown rice, corn, Job’s tears, various beans, taro, sweet potato, pumpkin, ginkgo seeds, and noodles made from brown rice, etc.
Carbohydrates that are dangerous and should be avoided
- sugar
- Sweet water
- soft drink
- Processed foods that are high in starch, sugar and fat
- Fruit juice, although it contains minerals and vitamins and does not contain added sugar, but if you drink a lot of it, it can also make you fat. This is because when we drink fruit juice, we usually drink a big glass or a bottle of about 250-500 milliliters, which requires many pieces of fruit, meaning many carbohydrates, but we will lose out on dietary fiber.
Remember that the amount of carbohydrates is just as important as the type of carbohydrates we eat each day. To reduce the risk of obesity and other health problems , we should focus on unrefined carbohydrates that are high in fiber and eat them in the right amounts.
Protein and fat, eating too much is not good.
Protein, even though it does not contain carbohydrates, can lead to weight gain if consumed in excess because it contains the same amount of energy as carbohydrates. Therefore, protein should be consumed as follows:
- You should choose lean meat.
- Avoid fried and greasy foods as much as possible.
- For dairy products, choose skim milk.
In addition, you should avoid high-fat foods, especially saturated fat, processed foods that are high in fat, such as fried foods, crispy foods, sweets, foods that contain trans fat, such as donuts, crackers, cakes, pies, French fries, margarine, etc.
Limit the amount and type of food you eat, and exercise as well.
What you should do more is to exercise regularly for 30 minutes a day, 3-5 days a week. Try to walk more with a goal of 10,000 steps a day. If you really can’t do it, do as much as you can and gradually increase it to reach your goal. When you do this, weight loss will be effective.