Good Lifestyle

Some would say our relationship love / hatred withcarbohydrates has arrived a little out of hand and makes much more complicated eating than necessary. It's easy to see where our confusion comes from. Carbohydrates, after all, provide us with the primary of our bodyenergy source after their decomposition in glucose or sugar in the blood. On the rocking side, carbohydrates lead to insulin, resulting in a fat from our body. The best way to get a grip on this puzzle of carbohydrates can be to recognize and avoid the worst type of carbohydrates for your body (highly transformed, sweet, refined carbohydrates) and to understand the best and the best times To eat carbohydrates for your health and lifestyle.

We asked for nutritionists and other experts from help. Here's how they identified the worst moments to eat carbohydrates, and for even healthier tips, make sure you check out our list of15 underestimated weight loss tips that actually work.

The worst moments to eat carbohydrates will vary from one person to another, so you have to evaluate your body and your lifestyle, says Nutritionist certified Reda Elmarki, CEO ofStrongchap.com. If you do not do itexercise And also having a sedentary work, do not eat high carbohydrates for breakfast, lunch and dinner; Cut carbohydrates from one or two of these meals, he says.

"If you are very active systematically throughout the day, so at any time to have carbohydrates - just do not deal with calories too much," says Elmarki.

The therapist and bodybuilder informs people who are mostly sedentary, but have a workout time set to consume most of the day carbohydrates around this workout.

"But it's not essential," he says. "The body can store glycogen for later use; as long as you use energy at a given moment, everything will be fine."

here is8 side effects of eating too many carbohydrates.

Do not bash carbohydrates; We need them to get through our day of work, our school day and training, declares the National Academy of Certified Sports Medicine Trainer and Consultant NutritionNatasha Funderburk, Rn, BSN.

"When we can learn to display carbohydrates as a main source of energy, it becomes easier to understand when it is better to eat or avoid them," says Funderburk.

The worst time to eat carbohydrates is when you no longer need energy. For most of us, it's the evening you sit on the couch. "When we have a fuel load to sit in front of the TV, our metabolism is already settling, and our body will end up storing these carbohydrates like fat because it has no use to burn as fuel."

For an inspiration to get out of this sofa, readLaid side effects not to work, according to science.

Be used toLimit carbohydrates Two to three hours before going to bed, counsel Clear Morgie, Rd, a certified diet nutritionist with sprintkitchen.com. "Keep nocturnal snacks with 15 grams of carbohydrates or less," she says.

"[Because] The main carb role in the body is energy and the body will not use energy during rest, carbohydrates are generally stored as fat," says clear.

Specialist in certified Nutrition Dr. Josh AX, DC, founder ofAntique nutrition Expands this advice to include food consumption from 2 to 3 hours before bed to support digestion, metabolic health and sleep improvement.

"When you avoid eating carbohydrates too close to bedtime, you give your body a chance to digest and you are fasting at night, which can benefit from your blood sugar and insulin sensitivity," A-T- He declared. "If possible, aim to do 12 hours of night (between dinner and breakfast the next morning) without eating anything, including carbohydrates."

Get more healthier tips directly in your inbox byRegister for our Newsletter.

You may have heard of a form of synchronization of counter-intuitive carbohydrates called "CARB return" for weight loss. The idea of ​​this fashion designer is to significantly reduce carbohydrates that you consume early in the day, at breakfast and lunch, and consume the majority of carbohydrates later in the day (for dinner), explains the Nutritionist Lisa Richards, author ofThe candida regime.

"It is believed that this optimizes the sensitivity to natural insulin of the body by making weight loss more effectively," she says.

And by loading carbohydrates in the hours after exercise later in the day, these carbohydrates will be better absorbed by your muscles.

In addition, loading carbohydrates in the evening and avoiding the morning carbohydrates after a fasting night while you sleep, in theory, you force your body to turn to the fat stored for fuel during day hours. When you are active when you are active. It's a concept similar tointermittent fast andThe Keto regime.

Whatever type of timing carbohydrates you follow, the key is "focused on complex carbohydrates," says Richards. "Reducing or eliminating refined carbohydrates from the diet is a wise decision for your overall health, not just weight loss or performance. Refined carbohydrates are inflammatory and can lead to a bad height of incidents and the proliferation of Candida, among other questions. "

"If you are prediabet or diabetic, you will probably pay more attention to your carbohydrate consumption," says AX. You may need to limit the number of grains and fruits you consume and you will want to avoid processed carbohydrates and add sugar, as well as sweet drinks. "Another circumstance to consider cutting carbohydrates is if you are looking to lose weight. You can choose to try a carbohydrate mortgage system such as the keto diet (a large fat diet that is very low in carbohydrates ) who can help promote fat loss, "he says.

here isEasy ways to prevent heart disease and diabetes, according to a registered dietitian.

For many of us, our bodies have never had the chance to burn the energy we have already stored, because we never let our fuel tanks and we eat carbohydrates throughout the day and trigger constantly insulin spikes.

"A person has revised him with his mid-morning snack, then lunch and afternoon snack; essentially a person living a life in which every moment of awakening has passed in a state of high insulin", Declares the scientist of research on metabolism in Brigham Young UniversityBenjamin Bikman, Ph.D., author ofWhy do we fall sick?

When you are inactive, your body is located in a low fitness state or that you have high levels of body fat, it is not a good time to consume carbohydrates.

"The body can better manage carbohydrates during and after physical activity, as well as when the fitness levels are high and that body fat levels are lower, or 15%, less than 20% for men, either 20% or less for women, "says Ryan Andrews, RD, CSCS, a leading nutritionist forPrecision nutrition.

Beyond the three-hour window after exercise, you should eat mainly protein and fat and fewer carbonized dense dishes. "If you sometimes plan a higher carbohydrate consumption when your body is better equipped to handle it, insulin will be under your control and the body will work better," says Andrews.

Rather than worry when you should or should not eat carbohydrates, focus on choosing good type of carbohydrates, stress nutritionists. Whenever you can be the worst moment to eat carbohydrates if these carbohydrates become the sweet type, highly transformed. "Aim for eating untreated carbohydrates that are rich in fiber, regardless of the period of the day you eat carbohydrates," says Dr. Beat. Examples of healthy carbohydrates include vegetables, whole fruit pieces (rather than juice), whole grains such as oats or quinoa, sweet potatoes and other potatoes, as well as beans and legumes. (In touch:Surprising side effects of eating oats, according to science.) Dairy products, nuts and seeds also provide you with carbohydrates (choose unsweetened dairy to avoid too much sugar).