Good Lifestyle

If you are looking to lose unwanted weight quickly, there are more efficient ways to gave up your environment than to abandon your morning toast or casual pasta dinner. Yes, it's true: you can lose weight to eat carbohydrates, but only if you eat the good ones. And right, we meancomplex carbohydrates.

The key to hacking your weight loss plan is limiting your simple carbohydrate consumption and nourishing your body with complex carbohydrates.

What are the complex carbohydrates?

Before entering complex and simple carbohydrates, let's start with the bases: carbohydrates.

Carbohydrates are a type of macronutrient, like protein or grease. Carbohydrates are the main source of energy of the human diet, according to aAmerican Journal of Clinical Nutrition article. As you goNotice on a nutrition label, "Total carbohydrates" carbohydrate accounts that can be sorted in three groups.

These three types of carbohydrates in our diets are:

1. Complex carbohydrates (starches)
2. Simple carbohydrates (sugars)
3. Alimentary fiber

Complex carbohydrates, or starids, consist of long chains of sugar molecules that your body falls on energy. These carbohydrates are fully longer than you take longer for your body to digest. While complex carbohydrates are often less refined than their sugar counterparts, this does not mean that the sources of complex carbohydrates are not treated at all (for example, whole grain bread).

Examples of complex carbohydrates include:

• Whole grain foods such as quinoa, barley, brown rice and oats
• Whole grain, products processed like bread, pasta, cereals and crackers
• Legumes like lentils, chickpeas, kidney beans, green peas and split peas
• Other starch vegetables like potatoes, sweet potatoes and corn

Simple carbohydrates Are essentially sugars or are sometimes called "fast-acting carbohydrates". They are discovered mainly in fruits and vegetables, but also in refined grains (transformed), cakes and other bakery products. Simple and refined, they burn quickly, passing your sugar into the blood and crashing it, letting you an enthusiastic for additional carbohydrates!

Alimentary fiber is a long chain of indigestus sugar molecules.Fiber is in the same foods which contain complex carbohydrates, such as fruits, vegetables, grains and legumes.

What makes complex carbohydrates healthier than simple carbohydrates?

You will want to exchange simple carbohydrates for their complex counterparts for several reasons.

1. Simple fast and very refined combustion carbohydrates generally do not contain the plethora of vitamins and minerals that promote healthcase complex carbohydrates.
2. The complex carbohydrates take longer than your body breaks down, which means you will pass more energy to burn these than simple sugars.

Below, discover the world of benefits that our best complex carbohydrates provide. They are the best of the best when it comes tohealthy carbohydrates. Store on these choices below to lean and stay healthy.

It has a light and soft flavor, which makes it ideal for people who do not like the other whole grains "Carton-Y". This goes better: the quinoa is higher in proteins than any other grain - with 6 grains per half cup and packs a low dose of healthy and unsaturated hearts. "Quinoa is also an excellent source of fiber and B vitamins, declaresChristopher Mohr, PhD, RD, Professor of Nutrition at the University of Louisville.

While this pseudocereal is an excellent source ofVegetarian protein, serving 8 grams of cooked cup protein, the quinoa is always a glucidity because it contains 39 grams of carbohydrates by cuping serving-5 grams whose fiber and 1.5 grams are sugar.

Try quinoa in the morning! It has twice the protein of most cereals and fewer carbohydrates. Boil 1 quinoa cup in 2 cups of water. Let cool. In a large bowl, mix with apples of 2 cups, 1 cup fresh blueberries, 1/2 cup of chopped nuts and 1 cup simple yogurt without fat. This recipe serves four, so that remains in the refrigerator for easy breakfast throughout the week. And if you have trouble doing something interesting with this delicate grain, try it easily and fill20 delicious quinoa bowls for breakfast.

The next time you escape the slow cooker to make homemade beef chili, do not forget to add black beans to the mixture. On all beans, this dark legume has the highest amount of antioxidant anthocyanin, whichForm a strong defense against cardiovascular diseases. A daily portion of canned beans provides 7 grams of protein and 8.5 grams of fiber, according to the USDA's national national database. We also love peas, lentils and pinto beans, kidneys, fava and lima.

Buy a low sodium brand or eden food without salt - or make them fresh. And here is a recipe that we love for black beans and tomato salsa: dice 4 tomatoes, 1 onion, 3 Giroines garlic, 2 Jalapeños, 1 yellow pepper and 1 mango. Mix a box of black beans and garnish from 1/2 cup of minced coriander and 2 limel juice.

With whole wheat bread, you get the three parts of the grain: the Bran, germ and endosperm. Refined grains lack the sound and germ, that theWhole grain advice Says contain 25% of the protein of a seed. You will want to be careful to choose a bread in the grocery store, because many breads are filled with high fructose corn syrup or a whole and white wheat mix. Make sure your bag indicates "100% whole wheat" and be aware that it's worth escaping on plus pricing stuff. For more advice, check20 best and worst shop-boughtBreads.

We love Ezekiel 4: 9 cinnamon cinnamon to cinnamon. The barley of millet, spelling and cholesterol in this slightly sweet bread help strengthen its fiber, a nutrient that deactivates hunger while keeping low calories. To grill a slice and the wick of natural peanut butter for a fast buffered breakfast and clouding that large and small children are sure to love.

"Oats is an excellent source of complex carbohydrates that feeds the body [with energy] and [is packaged with] fiber to reduce the risk of heart disease", actionsJim White, Rd, ACSM, HFS, owner of the fitness studios and Nutrition Jim White. Start your day with a hot bowl and comforting steel cut oat. These crunchy grains are your best bet when choosing the staple to a spoon on the spoon because they are less transformed than fast cooking oats and thus retain more fibers and protein. More specifically, oats contains 5 grams of proteins and 4 grams of fiber per seg-cup portion. This essential macronutrient combo will help crush the desires and keep hungry pain at the bay - especially since the specific soluble fiber found in the oats, known as beta-glucans, has been shown toImprove feelings of satiety.

Top Your Oats with Chia Seeds Rich in Omega-3 and Antioxidant-Rife-Rife-Rife shoots to add healthy greases and complete your morning meal. If you are in a time crisis or even if you just want to keep a healthy snack hidden in your drawer, discover our rupture of theBest and worst oatmeal instantaneous for weight loss.

Regular pasta are made with white wheat flour, which has been stripped of the dense grin and germination of grain, which overflow with fibers, protein and vitamins and minerals. Opt for whole wheat pasta or whole grains to harvest satisfied benefits. Here's another size trick: After cooking your penne, do it in the refrigerator, then dig when it's cold. Cooling of the noodle turns its starch inresistant starch, which diges themselves more slowly, you discouraging the spoon in a second help.

Jovial Highnorn Rigatoni is our GO-to a brand of whole wheat pasta. (Also try varieties made with chickpeas, black beans, quinoa or lentils, like the modern table table lens.) Because it has never been hybridized, Hybrid is one of the species Piercing wheat, say his followers. The whole grain is rich in protein and fiber, and a portion of these pasta raised a quarter of the phosphor of the day (a nutrient that is usually in milk and meat) and 80% of the manganese of the day, a nutrient essential that help cholesterol, carbohydrates and body process proteins.

And, bonus health advice: if you search a pasta sauce, try throwing linen seeds in the mixture, suggestsRachel Fine, MS, RD, CDN. "They are a great source of healthy unsaturated greases, which are powerhouses for the body's immune system," she says. See, because our bodies are exposed to pollutants in the environment, they are in a constant state of low gravity inflammation. Thanks to their unsaturated grease content, the flax seeds help the body fight this inflammation, according to the fine.

Beyond the abundance of vitamins and minerals, a cup of peas contains more than a third of your child's daily daily consumption, more than most whole wheat breads. In a four-week Spanish study, researchers have found that eating a restricted calorie diet comprising four weekly legume portions helps more efficient weight loss than an equivalent regime that do not include them. Those who have consumed the diet rich in legumes have also seen improvements in their"Bad" LDL cholesterol levelsand systolic blood pressure. To harvest the profits at home, lentils, chickpeas, peas and beans in your diet throughout the week.

Add frozen peas to pasta sauce at the last second, or puree with garlic and olive oil as simple, soft dip. Or: "A handful of Snapea Crisps provides an exorbitant sum Five grams of protein to stimulate satiety and four grams of fiber for only 110 calories," saysLisa de Fazio, MS, RD, based in Los Angeles Dietitian. "In addition, this snack is non-perishable, so it can be easily eaten just everywhere. »

Water pepper squash with healthy heart olive oil before cooking a healthy dinner side that will not be missed. Orange veggie is full of sugar-regulating soluble fiber regulation, diabetes preventing magnesium, and 30 percent of your daily vitamin C needs. The body uses this nutrient to form blood and muscular vessels, andArizona State Researchers of the University To pretend that it can even stimulate the effects to burn the fats of the exercise.

For a simple but flat side, halving a pepper squash, remove the seeds and add a little butter, cinnamon and a maple syrup net. Bake for about an hour at 400 degrees F. Or try this delicious lawyer and quinoa stuffed pepper squash.

Give OL Regular "Wheat A pause of your weekly rotation for lunch and put it with barley. The high fiber content of whole grains is loaded with essential vitamins and minerals such as vitamins B-stimulating mood, the selenium-protector of immunity and manganese of bone strengthening. In addition, a study published in theAmerican College of Nutrition Journal found that barley participants contributed to reducing their weight, cholesterol, and a reduction in feelings hunger.

Try barley by buyingKashi 7 whole grains Nutgets Cereal. Fiber-rich cereals and whole grains reduce the risk of disease and early death, for example Harvard School of Public Health Researchers. Fortunately for you, these nuggets are made with whole grains rich in fiber such as oats, wheat, red rye, brown rice, triticale, barley, buckwheat, and sesame seeds.

Kamut or Khorasan wheat, is an old cereal that is full of nearly 10 grams of protein and about 7 grams of baked cup fiber. In addition, the flavored grain of butter contains high levels of cytokines against inflammation, according to a study published in theEuropean clinical nutrition newspaper, Which can help avoid weight gain. For more foods that will help you ban belly fat and bloating, see theseanti-inflammatory food.

Buy and boil. Or try Eden Foods Kamut Spaghetti. In addition to serving a good amount of protein and fiber, noodles have 20 percent magnesium a nutrient element of the day normally found in the pasta. Do not get enough magnesium has beenlinked resistance to insulin, metabolic syndrome, and coronary heart disease.