What you should know before cutting carbohydrates to lose weight
Low-carb, no-carbs, slow carbohydrates? We closely examine research on carbohydrates and weight loss.
Carbohydrates have long been considered an enemy toweightlossBut that does not mean that you have to completely cut off your diet. If you knowWhich carbohydrates to eatAnd how many times consume them, research has shown that they can actually help you lose books.
At the same time, there is much evidence to argue that carbohydrate reduction in its diet, including simple or refined carbohydrates, will have a huge impact on weight loss.
Before embarking on a lower carbon,noisy, or no-carb diet, there are at least six important things you should know - and we are here to share with you. And if you want to remove carbohydrates from your diet, you will certainly appreciate these22 genuine tips for cutting carbohydrates, according to experts.
You should know how many carbohydrates eat per day
If you are looking to walk your environment, it is important to closely monitor the number of carbohydrates you eat a day.
According to the Dietary Directives of Americans, carbohydrates should represent 45 to 65% of your daily calorie consumption.
If you want to follow a low carbohydrate diet, aNutrition, Metabolism and Cardiovascular Diseases The study says you want less than 45% of your calories are carbohydrates.
If you consume 2,000 calories a day and you are looking to try a low carbohydrate diet, it means you should beEat less than 225 grams of carbohydrates daily, Or about 45 grams of carbohydrates per meal if you eat three large meals and two snacks a day.
Authorized Dietitorial and Certified Personal TrainerJim White, Rd, ASCM and owner ofJim White Fitness Nutrition StudiosTake a step further and defines a low carbohydrate diet that consists of less than 125 grams of carbohydrates a day. Nevertheless, it is also important to remember that ideal carbohydrate consumption can vary from person to person because factors such as age, gender and level of physical activity have an impact on the number Carbohydrates that you should eat to promote weight loss.
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You must pay attention to the reaction of your body to cut carbohydrates
While paying particular attention to the number of carbohydrates that you consume is crucial, White is also a defender to take note of the reduction of carbohydrate carbohydrates. In other words, the goal is to hit a sweet fuel point that leaves you energetic and non-soft. "Many people deposit their carbohydrates but also drop other macronutrients such as protein and fat", whiteExplain to eat that, not that! "This can cause many shortcomings, slow down metabolism and reduce energy levels have an impact on overall health."
You should know how to cut carbohydrates can help you lose weight
It is true that cutting carbohydrates can help you lose weight: aAnnals of internal medicine The study examined the effects of a low carbohydrate diet compared to a low fat diet. After one year, people with the diet of carbohydrates have lost more weight than those of the group with low grease. Low carbohydrate people also had less fat and greaterIncreases in the HDL ("good") cholesterol than those on the low fat diet.
On the other hand, other studies, such as one conducted by Stanford Researchers, found no discernable difference between low grease diets and low carbohydrate regimes.
While it remains to be seen if a diet is actually healthier than the other, the benefits of health associated with at leastCut carbohydrates are indisputable. To start, eat fewer carbohydrates automatically reduces the number of calories you consume daily, which requires your body to burn fat stored around your median for energy, rather than sugars he takes on carbohydrates.
Easily go on carbohydrates also reduces your risk of diabetes as simple carbohydrates consist of simple sugars. A carbohydrate cut can also flatten your belly since you now fill your body with more protein, grease and other nutrients. And that's just the beginning.
You must give priority to the reduction of "bad" carbohydrates.
Refined carbohydrates are an enemy of weight loss. Simple carbohydrates, as they are called, (such as soda and white bread) can sting blood glucose and accelerate the pangs of hunger, which means that they are more associated with weight gain as opposed to the loss weight.
Use carbohydrates to your advantage (and lose weight in the process) carefully monitor your daily carbohydrate consumption and your favorcomplex carbohydrates on the simple.
You should know what carbohydrates are better for you to eat
Even if a certain amount of carbohydrates is allowed on a low carbohydrate diet and can still be consumed if you want to lose weight, the types of carbohydrates that you eat are almost as much as the number of carbohydrates you consume. In general, stick tocomplex carbohydratesPour pounds because they better prefer blood glucose.
The complex carbohydrates are in whole grains, legumes and vegetables, and are called "dietary starches" that regularly free energy. These carbohydrates are probably so successful with regard to weight loss because many of them are alsoExcellent sources of satisfaction fiber and / or proteins. Specific examples of complex carbohydrates include: whole grain bread, quinoa, spinach, carrots, apples, berries and oats.
In fact, whole grains are such a star thatResearchers at Tufts University discovered that those who have eaten three or multiple portions of whole grains per day were 10% lessbig belly that those who have eaten the same amount of calories of refined and white carbohydrates.
You should know that it is sometimes better not to give up all the carbohydrates
Although the abandonment of carbohydrates fully looks like the ideal solution, they are the preferred source of your body. In other words, you need some quantity to survive and prosper. Abandoning Cold Carbohydrates Turkey means that you will also miss other important nutrients such as stomach blasting fiber, and it also means that you will have less energy needed by healthy activities such as exercise. If you have followed a low carbohydrate diet, see if you expose one of theseSigns you do not eat enough carbohydrates.
Although low carbohydrate diets can be associated with weight loss, carbohydrate diets can lead toweight gain. How does it work exactly, do you ask? If there is a lack of carbohydrates in your diet, you probably fill the void by eating too much fat and protein. Macronutrients, although beneficial for global health, always have calories. Fats, in particular, have 9 calories per gram, explains the white, which is almost doubling the 4 calories per gram of carbohydrates and protein.
Finally, but certainly not the least, a total lack of carbohydrates has an adverse effect and destabilizing on your blood glucose, which has been demonstrated to cause weight gain. When you eat food, your body breaks down the digestible carbohydrates for energy, resulting in an increase in blood glucose and your pancreas to produce insulin. However, when your blood glucose is weak, the body begins to want the junk food of high sugar to restore its energy stores.
According toResearchers in India, Balancing your blood glucose can even prevent the beginning of type 2. diabetes to keep your sugar in the blood, try combining a complex cooler with a protein and a bit of healthy fat. For moreHealthy snacks who will keep the weight without denying crucial carbohydrates, take a look at this list of the list ofBest carbohydrate snacks!
