Carbohydrates and weight loss are two thingswhich at first glance do not fit together. Every dieter will say that sources of carbohydrates should be excluded from the diet, not only at the time of weight loss, but also after, in order not to get hateful kilos back. In fact, this position is completely wrong. Of course, buns, sweets and sugar are not the products that contribute to weight loss. However, it is impossible to completely eliminate them from the diet, since this will disturb the metabolism and deprive the body of energy. What to do if you can’t find a slim figure? And what are they, carbohydrates for weight loss? The list of products that will help you lose weight and not gain it again, we will make up with you yourself.
Fast carbs
Let's start to understand what you can eat, andwhich is undesirable. First of all, fast carbohydrates are not suitable for weight loss. You can also list the products yourself: cookies and cakes, beer and cakes, popcorn, condensed milk and bananas, dates and chocolates, mayonnaise and ketchup, watermelons. These products are suitable for snacking, when the meal was a long time ago, and you will not be able to eat well for a long time. If at the same time you are engaged in physical labor, then the energy from the same banana will go to maintain your strength. That is, the use of such products is justified at the moment when the head starts spinning from hunger, but there are no other sources of food at hand. In other cases, they cause a sharp jump in blood glucose, and then are comfortably arranged on the body in the form of subcutaneous fat. Moreover, regular consumption of such products gives a high load on the pancreas.
Glycemic index: what is it
Это еще одно понятие, которое надо усвоить, если we are talking about carbohydrates for weight loss. The list of products should not contain those products of the food industry, which have a high glycemic index. The higher it is, the faster the release of glucose. For example, the dates in this list are in the lead, their glycemic index is 145, and all products with a score above 70 are potentially dangerous for your body. Again, you need to consider the time of day and your activity. Bread with honey in the first half of the day, when you have to do physical work - this is an energy reserve that is instantly released and will enable you to accomplish the tasks. And the same sandwich in the evening, when you lie on the couch after dinner - this is unnecessary energy, which will immediately be stored in reserve. Therefore, leave the treats with high GI for the weekend (before walking), and even better - only for the holidays. Let's now look for carbohydrates for weight loss. The list of products can be printed on paper and placed in your kitchen.
Which fast carbs are most helpful?
Of course, precisely those whose GIs are the lowest,that is, less than 70. If you have an alternative, choose these fast carbohydrates. The list of products for weight loss includes cheese (feta) and sour cream (no more than 20% fat), mango and canned corn, wild rice and Arabian pita. In the morning, you can eat pea soup, ravioli made from durum wheat and even a pizza with tomatoes. Dumplings with cottage cheese, cocoa powder with sugar, potatoes and sugar-free compote, canned vegetables are all products that are not too slimming, but against the background of all sources of fast carbohydrates look more acceptable for occasional consumption in limited quantities.
Complex carbohydrates
Why can not you just exclude carbohydrates from yourdiet? In addition to being an energy source, without the presence of carbohydrates, it is impossible to process proteins and fats, which means that the liver will work intermittently and with a high load. Digestion of carbohydrates occurs in the form of glucose, that is, not so important, candy, bread or porridge was on your plate - it is still a source of glucose, the only difference is in how fast it gets into the blood. Table of carbohydrates in foods will help you make the right diet.
So complex carbohydrates are different from simpleprecisely the fact that they are absorbed for a long time, and glucose enters the blood gradually, in portions, maintaining the level of satiety for a long time. The body manages to expend energy, and it is not stored in reserve. In addition, a portion of porridge for a long time will give a feeling of satiety, which means that you will not eat too much, which also has a positive effect on your figure. Despite this, nutritionists do not get tired to repeat that it is necessary to use cereals in the morning. The table of carbohydrates in foods is an excellent hint, which should always be at hand. Thus, to summarize: eat foods rich in complex carbohydrates, it is recommended for breakfast and lunch when you need a large amount of energy. And for dinner, it is better to prepare a protein table (preferably of low-fat products).
Low GI Carbohydrates
And we will continue our conversation about complex carbohydrates.The list of products for weight loss should include healthy cereals and vegetables. They are sources of all the necessary substances for the body, are absorbed for a long time and contain fiber, which helps cleanse the body of toxins. This list includes legumes, that is, peas and beans, lentils and beans. This also should include all the cereals and cereals. It should be noted that only crumbly porridges boiled in water are suitable for weight loss. Viscous semolina should be eliminated altogether, rice should be chosen brown, wild or black, millet should not be cooked to a mushy state - the kernels must remain whole. Very often you can hear that pasta should be excluded from food. In fact, these are also complex carbohydrates. The list of products for weight loss can be supplemented by pasta, only they should be from durum wheat.
The basis of your diet
Often we have neither time nor extra funds.in order to comply with complex multi-component diets. However, this is not necessary, you yourself will understand this when you study foods containing carbohydrates. The list of products for weight loss necessarily includes all types of cabbage, tomatoes and zucchini, Bulgarian peppers, onions, leeks, green beans, greens (spinach and lettuce), and mushrooms. Do not forget about the benefits of fruit. These are grapefruits and pears, oranges and apples, peaches. Berries, cherries and plums are also very useful products with low GI. This also includes bread from wholemeal flour, so the taboo applies only to white bread and bread. Nutritionists emphasize: be sure to eat foods containing carbohydrates for breakfast and lunch. The list of slimming products without them will be incomplete. They provide a gradual flow of glucose into the blood. That is, the performance will be stable, the feeling of hunger will not pursue you, and the mood will change during the day.
Calculate your diet
In fact, this is a very difficult question, becausehow each of us is individual. We are different physique, level of physical activity, as well as the rate of metabolism. But this is still not a complete list of factors. And a single scheme is not suitable for everyone, that is why there are nutritionists who evaluate the individual characteristics of each patient. The rate of carbohydrates for weight loss is determined on the basis of the real state of the body and goals. Reducing the amount of carbohydrates to 150 grams per day, you provide yourself the possibility of a smooth weight loss. Reducing this figure to 50-60 g, you will very quickly begin to lose weight, but it will be difficult to physically sustain such a diet. If you try to reduce this figure yet, then ketoacidosis will develop, that is, intoxication with fat metabolism products.
We provide the body with all necessary
Not only is the decline indiet carbohydrates, but also the balance between all nutrients, that is, their ratio. Proteins, fats, carbohydrates (for weight loss, it is not necessary to eat only buckwheat, we have already discussed this issue) should be consumed in accordance with the developed nutrition plan. It can be approximately calculated according to the following example. Suppose your caloric intake is 2,000 kcal, and at the same time you gain weight. So, for effective weight loss you need to reduce this figure to 1,400 kcal per day. Consequently, the need for protein will be 61 g per day (61 x 4 = 244), that is, 244 kcal. Fats, too, can not be excluded, they need about 67 g (67 x 8 = 566 kcal). Accordingly, the remaining amount - 670 - kcal, you should get from carbohydrates. We divide this figure by 4 and get 170 g of carbohydrates, that is, cereals, whole-grain bread and vegetables. Lose weight with pleasure!
