Good Lifestyle

Imagine this: You can lose weight, become healthier and stronger, and feel better - while remaining carbohydrates. Yes, it's true. You can absolutely lose weight by eating carbohydrates, but it is only if you eat good healthy carbohydrates.

What makes carbohydrate the healthiest carbohydrates?

There are three main groups of carbohydrates:

• Simple carbohydrates are essentially sugars. You will naturally find fruits and vegetables, but also in refined grains and processed foods through "added sugar". Because they are simple and refined, simple carbohydrates burn quickly, sweetened with blood glucose and make it crop. This can leave you with a desire for more carbohydrates and can also lead to long-term weight gain.
• Complex carbohydrates are composed of long chains of sugar molecules. These carbohydrates allow you to digest and decompose more time for your body.
• Alimentary fiber Is a long chain of sugar molecules, just like complex carbohydrates, but it's an indigestive meaning, your body can not break it for use for energy. Instead, food fiber helps provide the volume from keeping your digestion system as well as help you feel full. You will often findFiber in the same foods which contain complex carbohydrates.

Healthy carbohydrates and complex carbohydrates and dietary fiber take longer than your body breaks down compared with simple carbohydrates. This means that you will pass more energy to burn these than mere sugars, which causes weightloss rather than weightGain.

The best healthy carbohydrates for weight loss.

We put together this list of complex carbohydrates rich in food fiber and low singles. Add these essentialsEat this, not that! The healthiest carbohydrates in your daily diet and remain powered and burning fat all day, without sacrifice.

For even healthier food tips, check out our list of21 best healthy cooking hacks of all time.

It's not just good for your health, but also a killerRemoval of the appetite This can help keep your six-pack diet on a track all day. "Barley contains 6 grams of belly filling fibers, mainly related to lowered cholesterol, reduced blood sugar and increased satiety," saysLisa Moskovitz, Rd, CDN. It also has tons of health allowances such as decreasing inflammation and stabilized blood glucose. And: you will immediately feel lighter. Barley acts as a bulk agent, which can help push waste through the digestive tract.

You know that Brown is better, but do you know why? This is because the whole wheat contains three parts of the grain, all rich in nutrients andFiber filling. In addition to whole grainPasta, Try varieties with lentils, chickpeas, black beans or quinoa.

In addition to serving a third of the fiber of the day, a drop to a cup of this very nutritious, naturally sweet vegetables contains 30% of your daily lifevitamin C Needs. The body uses the nutrient to form muscle and blood vessels, and can even stimulate theFAT COMBUSTION Effects of the year, according to researchers at Arizona State University.

Lentils, chickpeas, peas and beans - All are magical balls for the loss of belly fat. In a weekFree radical search Study, researchers have found that eating a restricted calorie diet comprising four weekly legume portions helps the weight loss more effective than an equivalent feed that does not include them. Those who have consumed the rich legume diet have also experienced improvements in their "bad" LDL cholesterol levels and systolic blood pressure. To reap the benefits at home, open them in your diet throughout the week.salad is an easy way.

If you go for ABS, you already send the restaurant bread basket. But do not fear wheat bread completely. As for whole wheat pasta, you get the three parts of the grain, with a fiber to increase satiety and avoid eating too much. Be just careful - most breads in the Sandwich Alele are filled with fructose corn syrup or a mixture of whole wheat and enriched. It is worth escaping on plus pricing stuff, often found in the freezer section.

The simple bean is actually an engraving of advanced grease,muscle strengthening machine. "Beans are an excellent source of protein that includes fiber," saysLeah Kaufman, A city of New York on the dietitian basis. "It will make sure that your blood glucose is peak and will give you the energy to build the muscle you want. A cup of black beans has 12 grams of protein and 9 g of fiber; They are also rich in folic acid, a vitamin B that fucks muscle growth and copper, reinforcing tendons. In addition to that, theFree Radical Research The study showed that the consumption of four weekly portions of beans or legumes accelerates weight loss.

Yes, oats are loaded with complex carbohydrates, but the release of these sugars is slowed down by the fiber, and because oats also have 10 grams of protein per half-cup at the service, they offer stable energy, Amicale on the muscular plane AB. And that the fiber is soluble, which reduces the risk of heart disease. Gray eminence of health foods,Oats Collected first seal of approval of the FDA.

quinoa is richer in protein than any other grain, and it packs a good dose of unsaturated fats, heart health. "Quinoa is also a great source of B and fiber vitamins," explains Christopher Mohr, Ph.D., Professor of R.D. Nutrition at the University of Louisville. Try quinoa in the morning. It has twice the protein of most cereals, and fewer carbohydrates.

Now the quinoa, do some space at the table there is a new old grain on the block. Kamut is native to grain in the Middle East. Rich in omega-3 healthy fatty acids for the heart, it is also rich in protein while low in calories. A portion of half-cup has more than 30%protein that ordinary wheat (six grams), with only 140 calories. Eating Kamut reduces cholesterol levels, blood glucose and cytokines, which cause inflammation in the body, a study published in theEuropean clinical nutrition newspaper find. Mix in salads or eat like a dish of accompaniment itself.

You want to know the secret to stay slim? You need more muscle. It's because the muscle burns more calories than fat, so for every new muscle fiber you create, your restmetabolism Receives a new wave of ink grease energy. And chocolate milk can help you do it with an optimal mix of good carbohydrates and protein. The researchers determined that the charge of the ideal protein forMuscle is 10 to 20 grams, half before and half after your workout. How many proteins you will find in low-fat chocolate milk? Eight grams per cup. (This means a portion before your workout and a portion after you will give a total of 16 grams of very efficient whey protein, a perfect portion.) Add to that the extra cup you have drunk first thing in the morning and that You look at a turbocharged metabolism that keeps you burning calories all day.

An inflated belly can even do the most stomach tonic air a little bit. Fight against the maintenance of gas and water withbanana. AAnaerobe Journal study revealed that women who ate a banana twice a day as a snack before the meal for 60 days reduced their belly to inflate 50 percent! Not only the bacterium increases fruit against meteorization in the stomach, it is also a good source ofpotassium, Which can help reduce water retention. Bananas are high in glucose, a very digestive sugar, which provides fast energy, and their high potassium content helps prevent muscle cramps during your workout. Each medium banana contains about 36 grams of good carbohydrates: their low gecemic index of carbohydrates are slowly released into your body, the prevention of sugar accidents and stimulating the process of muscle recovery.

Cherries are a delicious snack rich in phytonutrients. But the real cherry bomb is the cherry not the genre tart you are used to seeing each summer in clusters at the supermarket. In most countries you find dried, frozen or canned. But they bother to look for because they are a real superpowerfruit. A study atUniversity of Michigan found that rats fed cherry pie showed a reduction in 9 percent belly fat from rats nourished with a standard diet. In addition, researchers noted that cherries modify the expression of fatty genes!

Apples are one of the best sources of fiber, which means you should eat them on every occasion. A recent studyWake Forest Baptist Medical Center found that for each increase of 10 grams soluble infiber Consumed per day, belly fat has been reduced by 3.7 percent over five years. And a study atUniversity of Western Australia found that the Lady Pink variety had the highest level of antioxidant flavonoids - a fat burning compound - any apple.

The king ofslow carbohydrates(which means they are digested slowly and you feel more powerful and pissed off),Sweet potatoes are loaded with fibers, nutrients and can help you burn fat. The magic ingredient here is carotenoids, antioxidants that stabilize blood sugar levels and lower insulin resistance, which prevents calories from being converted to grease. And their high vitamin profile (including A, C and B6) gives you more energy to burn at the gym.

In addition to causing prostate, breast, lung and skin cancers, this flowery vegetable can also help you get the middle. According to experts, broccoli contains a phytonutrient called sulforaphaneIncreases testosterone and struggle the storage of body fat. It is also rich in vitamin C (a simple cup of things can help you hit your daily brand), a nutrient that can reduce levels of cortisol in stressful situations, helping your abs to take the center scene. Its cousins ​​in the family of cruciferous vegetables are also excellent carbohydrates for your ABS: Chinese cabbage, cabbage cabbage, cauliflower, rocket, etc.

A cup ofblueberry At 21 grams of carbohydrates, but they could not be healthier for you. Not only these healthy carbohydrates are loaded with polyphenol chemical compounds that prevent fat from forming - they are activelyBurning belly fat, Spot-reducing it! AUniversity of Michigan The study revealed that the rats that ate powdered blueberry as part of their meals lost belly fat and that cholesterol is lower, even when they ate a grease diet. It is theorized that the catechins in the blueberries activate the grease gene in the adipose cells of the belly. In addition, blueberries can be muscle builders. Their skins are rich in Ursolic acid, a chemical that researchers at the University of Iowa have revealed a muscle failure in laboratory animals.

Like quinoa, the buckwheat is gluten free and a complete source of protein, which means that it provides the nine essential amino acids of the muscle building the body can not produce alone, declares Dietian registered.Isabel Smith. But what makes this parent of rhubarb a nutritional rock star is its magnesium and fiber content. "Fiber slows digestion, which disables glycemic tips and hunger and helps maintain the fight against blood glucose - all important keys to weight loss and management," explains Smith. Studies have also shown that buckwheat can improve circulation and reduce cholesterol.

This nutrient-dense bread is charged with lentils filled with folate and good for yousprouted grains and seeds like barley and millet. Like Quinoa, it has been shown that sprouted bread increases the bioavailability of vitamins and minerals. It has this effect on important nutrients such as vitamin C, a nutrient thatCoulurs stress hormones This triggers the storage of abdominal fat, the essential amino acids that facilitate muscle growth and belly filling fiber. Translation: abs for you.

If you usually eat your heated potatoes in the oven, you are missing on the superpowers of the belly of the SPUD belly. When you launch potatoes in the refrigerator and eat the cold, their digestible starch transform intoResistant starches through a process called demotion. As its name suggests, a resistant starch, well, resists digestion, which promotes the oxidation of fat and reduces abdominal fat. Since eating cold cooked potatoes does not ring too much, use the spales cooled to make a potato salad instead.

This naked total grain is a complete protein that is rich in vitamins and fiber, just likequinoa, says Alexandra Miller, RDN, LDN, a company dietitian based in Pennsylvania. This makes it on the nutritional substance is its calcium and AB construction content. "TEFF offers nearly four times more calcium and twice as many iron than quinoa," says Miller. Do not underestimate these nutrients; Their impact on your body is bigger than you wait. "Calcium-rich regimes have been associated with lower body weight and reduce weight over time.Calcium Also helps keep our bones and our strong teeth and can reduce the risk of colon cancer, "she explains. TEFF can be cooked and added to vegetables, salads, vegetables, salads, vegetables, salads, vegetables, salads, vegetables, salads, soups and breaks, where you can enjoy it a Bowl for breakfast.

Quinoa and Amaranth are the twins of grains of Ab-sculpture. Both are gluten-free sources of complete proteins and have almost the same amount of fiber and protein. But amaranty has superpowers apart: it has more anti-inflammatory monounsaturated greases thanquinoa, four times the calcium (an electrolyte that promotes satiety) and 20% more magnesium, a nutrient that could help weight loss thanks to its ability to control blood sugar and removing hunger, "says Dietian registeredIsabel Smith. Amaranth is a perfect substitute for your morning oats. Alternatively, it can be used as quinoa in salads and side dishes.

This seems contactless, but the favorite Legie of Popeye can help take your calorie burning potential at the next level. The green is overflowing withprotein (Only one cup of steam cooked variety has as many protein as a hard hard egg), a nutrient that facilitates the recovery and growth of post-pump muscles. And remember: the more muscle mass, the more calories are burning at rest! In addition, the leafy green is also rich in thylakoids, a compound that has been demonstrated to significantly reduce desires and promote weight loss.

Included withinflatable-banishment Fiber, low in calories, high in muscle building proteins, wheat sound is definitely a nutritional champion. Made from the outer shell of wheat grains, it adds a sweet and hazel flavor to homemade muffins, waffles, pancakes and breads. This also makes a good addition to warm and cold cereals. If you really try to stimulate your food fiber, consume it solo, porridge style, with cinnamon sprinkle and honey drizzle.

This wheat rye hybrid is one of the most underestimated healthy carbohydrates. A stand-in for rice or quinoa, triticale packets twice as many protein as an egg in a station of a 1/2 cup! It is also rich in brain iron, muscular repair of potassium and magnesium, as well as healthy fibers in the heart. Use triticale instead of rice and mix with soy sauce, fresh ginger, pods, shiite mushrooms and edamame to make a healthy dish and inspired by Asia. You can also use triticale flour instead of traditional flour in your cooking.

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