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耐力运动员的饮食(十二)两周碳水测试的执行

“两周碳水测试”如何执行,真的能够减重么?在个体差异巨大的情况下能否找到适合自己的饮食结构?在本文中都能找到答案,而且文章后边附了作者进行测试时的饮食记录,算是碳水测试的中餐实践版本。

碳水配图

2周测试计划之后

重新审视一下2周前你写下的那些困扰,是否倍感精神,不再疲倦,饭后也不再嗜睡,更抗压…?另外,你的MAF测试成绩是否有提高?如果和2周之前相比,你觉得自身的确感觉很好,而且体重也下降了,那证明你可能有一点碳水化合物不耐的症状,之前你的碳水摄取量一定是过高了。一些重度碳水不耐症的患者在这2周后往往会感觉焕然一新,特别是体重的大幅下降。观察你的体重变化,减掉的体重并不是因为卡路里的摄入少,而是因为胰岛素的降低,身体自动转变为以燃烧脂肪供能的机制。不可否认,一些减重是来自于体内水分的丧失,但更多的是来自于脂肪的减少。

如果你的血压过高,特别是你正在服降压药期间,那记得测试期间和测试后,经常做血压检查,因为你的血压可能会下降地很厉害,你的药物必须要做调整,或者是不再服用了。对于许多人而言,胰岛素降回到正常水平后,血压自然就正常了。

找到你的碳水耐受程度

如果2周后,你感觉并不怎么样,那说明你没有任何碳水不耐的现象,你平时的碳水摄入很平衡,唯一要注意的就是避免精细碳水化合物。

但如果你确定有碳水不耐症,那怎么办呢?继续只吃肉、只吃菜,把家里吃穷吗?你应该找到你的碳水耐受程度,也就是你的身体可以忍受多少碳水化合物,而不会出现之前的症状。你可以通过慢慢往日常饮食里加非加工过的天然碳水来实现,但还是一定要避免精细碳水,可以加的有新鲜水果、原味酸奶、蜂蜜、糙米、薯类、豆类等等。在2周测试后,你的身体对一点点的碳水化合物都会很敏感,如果有任何之前的症状出现,则可能意味着你超过了身体所允许的碳水摄入量,例如2周掉了8斤,但之后1周慢慢加回碳水后,体重迅速回来了5斤。如果出现这些现象,将碳水的摄取量减半,也看看是哪些食物容易不耐,有些人可以耐受简单的碳水化合物,但复杂的粗粮类、豆类、淀粉类就受不了。在测试后的这1-2周的时间里,你会更容易找到自己的问题症结所在,你会清楚地认识到哪些食物你应该避免,哪些可以吃,哪些需要控制摄入量的。

慢慢的,你会有再来一次2周测试计划的打算,有时你不得不重新审视自己;你还具备了从节假日的暴饮暴食中迅速回复到正常饮食的能力,更重要的是你对自己的身体更为了解,以后不用再关注饮食了,因为吃什么早已都成了习惯。

注:此文翻译正值我耐碳水期,但我并没有坚持到最后,所以也没有最终的实践报告,如果想了解那些成功者的感受,可以微博上联系@南之瓜 (减重9斤) @T淘宝B (减了5斤) @小花匠陈_思壮 (正在减)

爱燃烧作者kevin的碳水测试实践

附:坚持了6天不到的食谱,自己不会做菜,有点惨:

7/16
晨重:75.8kg

早:蔬菜色拉+培根x2+煎蛋x2
点心:胡萝卜汁
中:蔬菜色拉+三文鱼腩 (吃了青豆和豌豆,少许)
点心:综合水果+蔬菜汁+少许坚果
晚:牛排+煎蛋x1
点心:番茄汁

7/17
晨重:75.1kg

早:蔬菜色拉+培根x2+煎蛋x1
点心:苹果x1
中:盐水鸭+老鸭汤(未吃油豆腐和粉丝)
点心:黄瓜x2
晚:考伯色拉+胡萝卜汁
点心:番茄汁

7/18
晨重:75.3kg

早:蔬菜色拉+牛排+煎蛋x1+番茄汁
点心:煮鸡蛋x1
中:烤三文鱼色拉
点心:西柚x1+煮鸡蛋x1
晚:牛排+煎蛋

7/19
晨重:73.9kg

早:红鱼,煎蛋,培根,番茄汁
点心:煮鸡蛋
中:日料放题
晚:苹果,煮鸡蛋,橙汁

7/20
晨重:75.1kg

早:西柚,煎蛋,培根
中:日料(吃了2口米饭)
点心:坚果,小考博色拉,果蔬汁
晚:自助餐

7/21
晨重:74.5kg

早:蔬菜色拉,煮鸡蛋x2
中:餐厅
点心:综合水果
晚:Pizza(*因为与小伙伴们快乐聚餐,遂决定放弃)

您需要才能回复
  1. Kevin_品牌几何 Kevin_品牌几何

    我属于失败的案例,@南之瓜 @T淘宝B @小花匠陈_斯壮 都已成功实践2周计划,如有兴趣,可以咨询他们

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