The false truth about not eating starch to lose weight, doctors warn of extremely dangerous things

Do not eat starch, not even a grain of rice, a piece of bread

After giving birth to the second child, Ha Anh gained 20kg. Not daring to drink functional foods such as tea and coffee to lose weight, she decided to lose weight by adjusting her diet. The goal of this mother of two is to lose 15kg in 2 months, so that she can confidently wear a bikini to the beach by the end of May.

Guided by friends, she does not eat starch, instead, she only eats lots of green vegetables, chicken breast, eggs, fish and milk. The first day was a bit nauseous. On the second day, she continuously fell into a state of dizziness. At such times, she tries to eat sweet fruit so as not to drop blood sugar.

Days 4, 5, and a week have passed. She felt her stomach lighter, but she always felt tired and didn’t want to do anything. “Perhaps I cannot pursue this way of losing weight. It makes me always think only of a meal with enough rice, vegetables, protein… but can’t focus on doing anything,” Ha Anh complained.

Ha Anh’s situation is like many other sisters. With the desire to lose weight fast, many people choose not to eat starch. According to experts, this unbalanced diet will definitely leave long-term damage such as dyslipidemia, liver and kidney damage.

Assoc. Prof. Dr. Bui Thi Nhung, Dean of School and Occupational Nutrition Department, National Institute of Nutrition, said that there are many different weight loss diets online such as low-carb, keto…

The common point is to reduce glucose, ie reduce starch, reduce carbohydrate to the maximum. However, we need to know one thing that any diet that causes an imbalance of sugar – protein – glucose will affect health in the long run.

Accordingly, a study published in the Lancet in 2018 showed that middle-aged people who follow a low-carb diet, which is low in starch and high in meat protein, have an increased risk of having a reduced life expectancy. .

Specifically, people who got 50-55% of their calories from carbohydrates in their daily diet lived longer than those who followed a low-carb, high-protein diet. The average life expectancy of people who ate the more carbs was extended by 4 years compared to 1 year for those on the low-carb diet.

Getting less than 40% of total calories from carbs is considered a low-carb diet, while many other diets cut this ratio to 20% or less.

According to Assoc. Nhung, glucose plays a very important role in the regulation of intestinal bacteria. It is also an essential substance for the brain because the brain uses up to 25% of the body’s carbohydrates.

Therefore, this expert explains why when fasting we often feel dizzy, tired, which gradually affects sleep, stress, and stress. A carb diet also affects muscles because muscles also use sugar.

“It also affects the digestion of food, the absorption of nutrients. An unbalanced diet certainly does not meet the nutritional needs of the body and will certainly have long-term damage. The most difficult thing is that it doesn’t hurt in the short term, but in the long term, ”assoc.

Assoc. Nhung said that she had met a patient on a long-term low-carb diet with dyslipidemia, but before that the patient was completely normal. There are patients with disturbances of blood sugar metabolism despite fasting. There are cases in which the elderly can compromise renal function.

Normal diet enhances exercise

“Studies around the world have shown that eating too much protein is not good for health. Japan is a country famous for its nutrition, people have the longest life expectancy in the world, but all the diets in schools and hospitals are normal,” said Assoc. Nhung.

According to experts, cutting down on glucose for the purpose of increasing fat digestion, thereby helping to control weight, is not good for the body. It will have long-term effects, problems such as hair loss or menstrual disorders… just the first step, the important thing is blood lipid metabolism disorders, affecting liver and kidney function. Triglycerides, high blood cholesterol in the long run can cause atherosclerosis, high blood pressure, heart disease requiring stenting, stroke…

Meanwhile, the principle of weight loss and obesity treatment is to reduce excess body fat by reducing energy intake through diet control and increasing energy expenditure through appropriate physical activity. fit and get enough sleep.

Pay attention, choose low-calorie foods instead of fasting, reduce high-energy foods such as fatty foods, fried, roasted, fried foods, fatty meat, heart, brain…; foods rich in sweets such as confectionery, honey, sweetened condensed milk, soft drinks, etc.

PGS Nhung also recommends that people who lose weight also need to increase foods high in fiber, low in energy to be full (vegetables, low-sweet fruits, fish, tofu, …), fat-free, sugar-free milk is a type of food. Good product for people to lose weight.

“At the same time, it is necessary to exercise regularly, the principle is from little to more, from light to heavy, exercise with increasing intensity at the beginning of the session and gradually decrease at the end of the session, without limiting drinking water when exercising.

Each exercise must consume at least 300kcal (running 30-45 minutes continuously, walking briskly 60 minutes…). Exercise at least 4-5 times per week. Exercising less than 3 times a week often does not bring the effect of reducing excess fat, on the contrary, it stimulates digestion and eats better, “Assoc.