在減重過程中，許多女孩選擇限制碳水化合物的攝入量，採用低碳水飲食來實現減肥目標。而妳可以進一步學習並掌握「淨碳水（Net Carbs）」的概念，將幫助妳更準確地控制碳水的攝入量，是改變身體形態的重要關鍵！只要能理解並善用淨碳水的概念，可以讓妳更專注於對體重影響更大的碳水化合物，轉而選擇含有較少加工糖分和精緻碳水化合物的食物，並增加膳食纖維和營養價值。
碳水化合物 = 各種糖和醣 + 膳食纖維
膳食纖維是指人體無法消化吸收的成分，簡單來講，就是大便的主要成份。儘管膳食纖維本身沒有熱量，並不屬於糖或醣這類容易提供能量的營養素，但碳水化合物的總量中包含了膳食纖維。膳食纖維有助於促進腸道健康、控制食慾、預防便秘和降低心臟病風險等，與體重管理和疾病預防密切相關。
「淨碳水」和碳水不一樣，淨碳水指的是食物中的總碳水化合物減去纖維和部分糖醇的含量。相較於傳統的高碳水化合物飲食，淨碳水能夠提供更穩定的血糖控制，減少體內脂肪儲存的風險，因此日常選擇淨碳水低的食物可以促進脂肪燃燒，更有效地達到減重的目標，還能最大化休息日的脂肪燃燒和運動日的肌肉增長效果，讓妳自行決定減重的速度，更輕鬆又健康的瘦下來！
控制淨碳水量的減重優勢
減重需要控制淨碳水量，主要有以下幾個好處：
- 控制血糖，減少食慾和食量：攝入過多的碳水化合物會導致血糖水平的快速上升和下降，引起能量崩潰和飢餓感。限制碳水化合物的攝入，可以更好地控制血糖水平，避免血糖起伏太大，提供穩定的能量供應。同時，穩定的血糖能讓人覺得飽足，不容易出現過食。
- 減少胰島素分泌：攝入過多的碳水化合物會導致胰島素水平的快速上升，而胰島素高峰期時，身體主要處於脂肪儲存狀態，不易燃燒脂肪。控制淨碳水可避免胰島素高峰，穩定胰島素水平，有利於脂肪燃燒和促進減重。
- 調整減重速度：淨碳水量越低，脂肪燃燒率越高，減重速度越快，因此想加快減重速度，需要進一步限制淨碳水。
- 促進脂肪燃燒：限制碳水化合物的攝入，可以迫使身體依賴脂肪作為主要能源來源。當身體的碳水化合物供應減少時，它會開始分解體內儲存的脂肪，以提供能量，從而促進脂肪燃燒和減重。
- 增加飽腹感：相比於碳水化合物，蛋白質和脂肪具有更長的消化時間和更強的飽腹感。在減重過程中，通過減少碳水化合物的攝入，增加蛋白質和健康脂肪的攝入，可以增加飽腹感，減少進食量，從而幫助控制卡路里攝入。
計算每日所需的「碳水化合物量」
在減肥的運動日和休息日時，不可能吃一樣營養組成的食物，而調配碳水量的優點就是，可以把休息日燃脂和運動日增肌的效果最大化。而計算低碳日的每日碳水化合物需求量非常簡單，只需將體重（公斤）乘以1，即可得到所需的碳水化合物克數，例如：
● 50公斤的人：50 X 1 = 50克。
● 70公斤的人：70 X 1 = 70克。
● 90公斤的人：90 X 1 = 90克。
「淨碳水」比較：食物中淨碳水差異無限大！
以食物中含有20g淨碳水為例，含有20g淨碳水可以是一滿盤的蔬菜，而一半塊漢堡包就已含有20克淨碳水。
含20g碳水的高糖食物
一個馬鈴薯就含有20克的碳水化合物，也約等於一半漢堡麵包、幾口米飯、小份量的麵條。
含20g碳水的低碳食物
如果嘗試低碳飲食，含有20g碳水的食物可以是一盤菠菜加青椒加番茄、一盤堅果、一盤覆盆子加上黑莓、一大滿盤菠菜。
50克碳水是多少食物呢？
下面這張圖是我們常見的主食，50克碳水大約相當於3片麵包、1小份麵條、半碗米飯、三個馬鈴薯。
但是，如果妳選擇低碳水的食物，如一大盤的蔬菜、堅果或者莓類水果，50克碳水可以裝滿滿一盤，讓妳輕鬆就能無負擔的吃到飽。
醣類食物中的淨碳水化合物含量
碳水化合物含量因食物類型而異，以下是常見食物的淨碳水含量：
- 蔬菜：蔬菜通常含有較少的淨碳水化合物，大部分是膳食纖維。例如，生菜、菠菜和花椰菜等非澱粉蔬菜的淨碳水化合物含量相對較低，約為每100克約2-4克。
- 水果：水果的淨碳水化合物含量因類型而異。一般而言，水果含有天然糖分和膳食纖維。例如，蘋果和橙子約含有每100克約10-15克淨碳水化合物。
- 穀物和豆類：穀物和豆類是較高淨碳水化合物的食物。白米和白麵包的淨碳水化合物含量約為每100克約30-40克。而糙米和全麥面包等全穀物則含有更多膳食纖維。
- 奶製品：牛奶和乳製品中含有乳糖，是一種天然的糖分。牛奶的淨碳水化合物含量約為每100克約4-5克。
- 加工食品：加工食品的淨碳水化合物含量因其成分和製程而異。例如，麵包、餅乾、糖果和碳酸飲料等高糖分食品，所含的淨碳水化合物含量通常較高。
什麼是「食物的能量密度」？
食物的能量密度是由營養素包括蛋白質、脂肪、碳水化合物、纖維和水的比例決定，而主要決定食物能量密度高低的主要因素有三種：
- 水：水果和蔬菜通常含有較多水分和纖維，它們提供體積和重量，而不是卡路里，因此是低能量密度的食物。例如，葡萄柚的含水量約為 90%。半顆葡萄柚的熱量只有 64 卡路里，而新鮮生胡蘿蔔的含水量約為 88%。一根中等大小的胡蘿蔔只有大約 25 卡路里的熱量。
- 纖維：高纖維食物不僅體積大，還需要更長時間來消化，並能提供長時間的飽腹感，因此能量密度低。蔬菜、水果和全穀物都含有纖維。另外，爆米花就是一種大體積、低熱量的全穀物食品，一杯空氣爆米花（不添加任何的調味料或油脂）的熱量大約是 30 卡路里。
- 脂肪：脂肪每克約有9卡路里，能量密度很高。例如，一小塊黃油的熱量幾乎相當於兩杯生花椰菜，且天然含有脂肪的食物（比如各種肉類）或添加脂肪的食物，相比較瘦或低脂的同類食物熱量更高。
由於纖維和水是零卡路里的，且在食物中佔據了一定的體積或重量，但不提供能量，因此含有大量纖維或水的食物具有較低的能量密度。而脂肪每克約有9卡路里的能量，相較碳水化合物和蛋白質每克只有約4卡路里的能量，所以脂肪含量高的食物通常有較高的能量密度。
常吃能量密度高的食物 讓妳瘦不下來！
能量密度高的食物，通常纖維較少、吸收快，熱量也高。因此，想要塑造身材，除了計算碳水量以外，食物的選擇和血糖反應也非常重要。如果選擇吃麵包作為主要碳水化合物來源，只要碳水量沒有超過，理論上一樣可以達到瘦身效果。然而，由於麵包具有較高的血糖指數，能量密度中等偏高，可能會引起血糖波動，讓妳一整天都餓得不得了，瘦身的困難度大幅增加。
常吃能量密度高的食物可能增加攝入的熱量，會導致較快的消化和吸收，引起血糖的快速波動，使妳在較短時間內感到飢餓。由於高能量密度食物往往富含脂肪和糖分，這些食物在相同重量或體積下提供更多的熱量，當攝入的熱量超過身體需要的熱量，就可能導致體重增加。
英國研究：選擇低能量的食物，具飽足感又易瘦
一項研究發表在Nutrition《營養學雜誌》，英國英格蘭利茲大學(The researchers from the University of Leeds)研究人員指出（研究連結），饑餓是減肥的主要障礙，而飽腹感才是減肥的關鍵。研究人員對78名超重或肥胖的婦女，在減肥瘦身計畫進行了為期14周的研究，結果科學家們發現，世界上苗條的女性是基於低能量密度的食物，比那些專注於計算卡路里的國民保健服務計畫的女性要瘦得多。
首席研究員Nicola Buckland博士表示，很多人因為節食，而在兩餐之間感到饑餓，我們的研究表明，吃低能量密度的食物可以克服這個問題。低能量的食物比高能量的食物含有更少的熱量，所以人們能夠攝入相同或更低的卡路里攝入量的更大量的食物，使她們感覺更飽足。例如，有人需要吃大約250克胡蘿蔔，才能消耗100卡路里熱量，而僅需20克巧克力，即可獲得相似的卡路里攝入量，但胡蘿蔔量比較大，就可以讓人感覺更加飽足感。
那些吃健康低能量密度食物的人，相比攝入與高熱量和高密度食物等量的卡路里，可以得到更大的飽足感，以達到減重或維持健康體重的目標。因此，計算卡路里和節食儘量不吃，是不利減重的，而在飲食中注重攝入低能量密度的食物，並保持飽腹感，才有利於減少進食，有助減肥。
掌握食物能量密度！如何聰明選擇食物？
了解食物能量密度的概念，並選擇含有較高水分、纖維和較低脂肪含量的食物，有助於達到體重減輕和營養平衡的目標。以下是常見食物類別的能量密度：
- 蔬菜：大多數蔬菜具有較低的能量密度，因為它們的體積大、水分多、卡路里較低。蔬菜沙拉、蘆筍、綠花椰和南瓜等蔬菜屬於低能量密度的食物，可以作為健康飲食的重要組成部分。
- 水果：水果也具有較低的能量密度，有助於飲食的健康，但是要注意水果中仍有高、低熱量之分。新鮮的的水果是不錯的選擇，因為它們富含纖維和水分，同時提供維生素和礦物質。而果汁和乾果製品，水分被去除，留下較高的糖分濃縮，因此能量密度高，不宜過度攝取。
- 蛋白質：選擇高蛋白質但低脂、低卡路里的食品是比較健康的。例如豆類(豌豆和小扁豆，有良好的纖維來源)、魚、去皮的白色肉類家禽，以及零脂肪奶製品等，都是含有高蛋白質且能量密度較低的食物。
- 脂肪：脂肪每克約有九卡路里的能量，因此脂肪是能量密度較高的食物。建議選擇含有豐富的單元不飽和脂肪酸的油脂來源，例如堅果、亞麻油、植物油和橄欖油等。相比之下，動物脂肪、黃油和奶油等則屬於能量密度較高的食物。
- 碳水化合物：碳水化合物多存在於穀物或穀類製品，全穀物是最佳選擇，因為富含纖維素與營養價值。建議選擇全麥麵包、全麥麵食、燕麥片、糙米和全穀物代替精製穀物，這些都是能量密度較低且營養豐富的碳水化合物來源。
營養標籤的盲點：碳水化合物數值背後的「膳食纖維」
在大多數國家的營養標籤中，碳水化合物的數值通常是明確標示的，但膳食纖維不一定會單獨列出。相反，膳食纖維的數值可能被納入總碳水化合物的計算中。
碳水化合物並非全都是邪惡的高熱量食物，因為不同類型的碳水化合物對健康有不同的影響。其中，膳食纖維是一種特殊的碳水化合物，無法被人體消化吸收，並且不提供熱量，但對於健康卻非常重要。
淨碳水是什麼？
「淨碳水化合物」（Net Carbs）其實就是：總碳水化合物減去纖維含量的淨碳水量，事實上纖維也屬於碳水化合物，但它在人體內幾乎不會產生熱量，所以淨碳水的計算公式為：
淨碳水 = 碳水化合物 - 膳食纖維
例如：
1杯番茄的淨碳水=7g(總碳水) – 2.2g(膳食纖維)=4.8g；
1份高纖無糖豆漿的淨碳水= 15.8 g( (總碳水) – 9 g( (膳食纖維)=6.8 g
為了區分有熱量的碳水化合物（糖和醣）和無熱量的膳食纖維，出現了淨碳水的概念。妳可以從上圖包裝食品上的營養標示來看「淨碳水量」，營養標示會清楚列出每份食物中的碳水化合物含量，妳只要再扣掉纖維量就是「淨碳水量」！
減去膳食纖維，更準確估計碳水化合物對血糖和能量的影響
因此減去膳食纖維的部分可以更準確地估計碳水化合物對血糖和能量攝入的影響
淨碳水指的是碳水化合物中扣除膳食纖維後的部分，也就是糖和醣的總和。我們需要關注淨碳水的攝入量，而不僅僅是總碳水化合物的攝入量，這是因為膳食纖維不會被身體消化吸收，也不會提供熱量，因此減去膳食纖維的部分可以更準確地估計碳水化合物對血糖和能量攝入的影響，可以幫助身體進入脂肪燃燒狀態，使血糖水平穩定，並在某些情況下有助於減重。
限制、調整每日攝取的碳水化合物量，這意味著妳會減少高糖食品（如糖果、甜點、麵包和米飯）的攝取，並選擇含有更多蛋白質和健康脂肪的食物，還會將注意力集中在對體重影響較大的碳水化合物上。
減重算「碳水」還是「卡路里」？「淨碳水」量是關鍵！
減重過程中，僅僅考慮卡路里是不夠的，食物的營養組成也很重要！以每天攝入2000大卡為例，如果這2000大卡全部來自碳水化合物，那麼身體的反應肯定與攝入足夠蛋白質和健康脂肪的2000大卡完全不同。
假設妳只攝入碳水化合物提供的這2000大卡，身體的肝醣儲存空間是有限的，多餘的碳水化合物會被轉化成脂肪並堆積起來。此外，如果蛋白質攝入不足，身體會認為自身正經歷能量不足的狀態，從而降低代謝率，增加飢餓感。最終，這可能導致肌肉減少、脂肪增多，讓身體逐漸變得臃腫。
在減重過程中，除了確保攝入足夠的蛋白質以確保肌肉不流失之外，還要掌握「淨碳水」的攝入量。淨碳水是指扣除膳食纖維後剩下的糖和澱粉，將會直接影響血糖和胰島素反應，進而影響脂肪的儲存和燃燒。
低碳飲食：建議每天淨碳水量約50克
低碳飲食是在每日飲食中減少碳水化合物的攝取量，並提高蛋白質、油脂、纖維質在飲食中的比重。有別於生酮飲食只攝取醣類每日25～50克，低碳飲食建議的碳水化合物攝取量是每日50～150克，約佔每日碳水化合物建議攝取量的10～20%。
低碳水化合物飲食是通過限制碳水化合物的攝入來促進身體燃燒脂肪作為能源，從而達到減重的目標。限制碳水化合物的攝入，可以幫助控制血糖水平，增加飽腹感，並減少對高熱量食物的渴望。
低淨碳水之王「蔬菜」 富含纖維與營養的低碳寶庫
從不同醣類食物的份量，就可以發現淨碳水有很大的差異！而蔬菜通常是淨碳水低的食物好選擇，富含纖維和水分，其主要碳水化合物成分是膳食纖維，而不是簡單醣和澱粉，意味著蔬菜對血糖的影響較小，並且提供了豐富的營養素，同時提供飽腹感。
以上圖的花椰菜飯為例，一份含有12.8克碳水化合物，但其中有10.1克是膳食纖維，因此這份花椰菜飯實際上只含有2.7克糖和醣（淨碳水）。因此，我們可以把花椰菜飯替代一餐的主餐，屬於淨碳水非常低的食物，是非常優質的碳水化合物選擇。
花椰菜主要營養素是碳水化合物，但其中膳食纖維佔了7成，是淨碳水量極低的蔬菜，富含膳食纖維、維生素C、維生素K和葉酸等營養素，非常適合多多攝取。
常見10種澱粉類食物淨碳水
以下是10個常見的澱粉類食物的淨碳水量：
1.一片吐司：淨碳水約20克。
2.一個中型蘋果：淨碳水約20克。
3.一碗熟綠豆（約150克）：淨碳水約25克。
4.一根中型香蕉：淨碳水約25克。
5. 500cc燕麥奶：淨碳水約33克。
6.一個御飯糰：淨碳水約30克。
7.一碗飯（約150克）：淨碳水約50克。
8.一顆貝果：淨碳水約50克。
9.一盒便利商店的義大利麵：淨碳水約70克。
10.一碗蔬菜：淨碳水約5克。
主食類類淨碳水含量
蔬菜類淨碳水含量
肉類淨碳水含量
水果類淨碳水含量
加工食品淨碳水量計算
對於計算加工食品的淨碳水含量，需要考慮到糖醇的含量。糖醇是一種常用於食品加工的低卡路里甜味劑，常見的糖醇包括赤藻糖醇（erythritol）、山梨醇（xylitol）、甘露醇（mannitol）等。
在計算淨碳水含量時，可以使用以下公式：
淨碳水 = 總碳水 - 膳食纖維 - 糖醇 x 係數
係數是根據糖醇的種類而異，表示每克糖醇的碳水化合物含量。赤藻糖醇（erythritol）的碳水化合物含量非常低，因此係數通常設定為1，表示每克赤藻糖醇的碳水化合物含量為1克。
這個計算方法僅適用於糖醇對血糖的影響，由於糖醇在消化過程中被吸收的速度相對較慢，因此對血糖的影響較小。在攝取加工食品時，要注意適量食用，最好還是仔細閱讀食品標籤，了解其中的碳水化合物、膳食纖維和糖醇含量。
結論：善用「淨碳水」，優擇低淨碳水食物，快速瘦身不挨餓！
碳水化合物並非全都是邪惡的高熱量食物！碳水化合物存在於各種食物中，包括全穀物、蔬菜、水果、豆類和奶製品等，提供了豐富的營養素、纖維和其他重要的植物化學物質，所以適量攝取不同類型的碳水化合物，並確保攝取足夠的膳食纖維，對於維持身體機能運作至關重要。
真正的問題在於高淨碳水食物！高淨碳水食物通常來自於加工食品和精緻食品，例如白麵包、米飯、甜點、糖果、薯片和糕點等，含有較多的糖和澱粉以及低營養價值，且容易引起血糖迅速上升和下降，導致能量波動和飢餓感。因此，應該盡量避免高淨碳水食物，可以更有效率地控制身材不發胖。
在減重過程中，除了注意蛋白質的攝入以保護肌肉，我們還要重點關注「淨碳水」攝入量。想健康又快速的達到減重目標，妳可以開始閱讀食物標籤、選擇天然食物，並培養吃低淨碳水的飲食習慣，這些食物通常富含纖維和有益的營養成分，例如綠葉蔬菜、堅果、部分水果（如莓類）和全穀類等，不但吃得飽又營養充足，還能夠穩定控制血糖、加速燃燒脂肪！
更多關於211餐盤瘦身的介紹可參考>最強懶人減肥法！按照控糖神器「211餐盤」吃就對了 免節食、不算熱量也能無痛鏟肉超輕鬆
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