Good Lifestyle

Recently,carbohydrates have been under the spotlight - and not for good reason. Thanks to the popularity of theCetogenic regime "Keto", many have reduced carbohydrate consumption to lose weight or improve their overall health. There are some advantages to eliminate carbohydrate of your diet, but as with any radical change, it is important to know what's going on to your body by severely limiting a food group. Here we talked about nutrition experts to better understand carbohydrates and investigate how to reduce our consumption safely. Read to read to learn what happens when you stop eating carbohydrates, and for healthier tips, check out our list of21 best healthy cooking hacks of all time.

The critical difference between complex and simple carbohydrates.

The most important issue for health enthusiasts recently was carbohydrate fuel or not - but it is not a direct response, according to Allison Curtis, MS, RDN, the Director of Integrative Nutrition toStrata Wellness and integrated spa. How to come? All carbohydrates are not created equal, and all are not bad news for our body. This is why it is essential to understand the difference between complex and simple carbohydrates when we discuss our diets.

Curtis sayscomplex carbohydrates Nutritional superstars like these:

• Fruits like apples, oranges, berries and melons.
• Vegetables like soft potatoes, butternut squash and green peas.
• Beans like black, pinto, kidney, garbanzo and soy.
• Whole grains such as brown rice, whole wheat, oats and old grains such as quinoa, barley and Farro.

On the other end of the spectrum, simple carbohydrates come from sources of original carbohydrates but have been strongly treated and refined. Curtis says it means that the nutrients have been removed, so you are left with empty calories.When you think of simple carbohydrates, consider white bread, sweet cereals, white rice, cakes, sweets and sodas.

The goal is therefore to dramatically reduce your simple carbohydrates while eating a healthy amount of complex carbohydrates for a balanced diet. When you do that, here's how your body answers:

You feel choked, tired and as if you could eat a Thanksgiving dinner at the speed of lightning. "Bending" is what happens at the intersection of hunger and anger, and that's something we have all occasional experience. When you have the symptoms of the hanger - irritability, famine, etc. This is because your blood glucose level fell too low, according to Lance Parker, the Director of Nutrition toShow house. This provokes your adrenal glands trigger the release of twostress hormones-Pinephrine and Cortisol-which reinforce our natural state of "fighting or flying".

And although you can survive without carbohydrates, Parker says your body must compensate elsewhere, which can have a lasting impact on the line.

"As exhausted carbohydrates, your body will turn to proteins to help the production of energy, which then begins to exhaust the proteins of your body that are also necessary for growth and muscle repair," a-T- he declares.

That's why you should not go completely without carbs, etc., focus on healthy and complex carbohydrates to feed you your body. Remember that even in a strict Keto diet, you are always allowed to 20 to 30 carbohydrates a day and those with super high fiber consumption do not count in total total accounting. Start with theseThe 9 best complex carbohydrates for weight loss.

Fun made you have probable: we have thousands of taste buds and they are replaced every two weeks. So, if you give a bad power in simple carbohydrates a chance for two weeks, Curtis says that you can move your desires, and so, not to avoid these sweet treats you made once.

In addition to taste buds, our diet strongly influences bacteria, also known as Microbiota, which lives in ourintestine.

"These microbes have an even shorter life cycle than our taste buds and turn several times a day," she says. "A high diet in the junk food will encourage the growth of the microbes that aspire to these unhealthy foods and the crowd of healthy bacteria. Research shows that these" bad "bacteria can manipulate our eating behavior for their own gain."

In other words: they can make us stay on an endless cycle to eat bad, simple carbohydrates. But you can really change these desires in a handful of days, because you fill your stomach with healthier options, allowing good bacteria to overcome the bad guys. Try to incorporate some of these14 probiotic foods for a healthy gut.

Depending on the strict you want to be with your carbohydrate intake, you can harvest the benefits of Keto Diet. As nutritionist and authorDr. Josh AX, DNM, CNS, DC explains, thehigh cetogenic regime Send your body to a metabolic state called "nutritional cetosis", where your body burns fat for energy rather than carbohydrates. Over time, your digestive system will adjust and you will naturally have less hungry.

"If you focus on the consumption of a clean and low carbohydrate diet that includes many vegetables and high fiber foods, there is a good chance that you consume fewer calories as a whole, which promotes the Loss of fat, "he said.

If you are on hunting meal ideas with low carbohydrates, check out our list of63+ best keto recipes healthy to keep you at ketosis.

Specialist in nutritional therapy practitioners and well-being forSpirit, Lauren McAnter, brutally puts her when she says that the food you eat is an impact on yourhormones. Period. When you fill your plate (and your belly) with simple carbohydrates, you create a blood sugar rollers that is stressful for our body. First of all, it fills us. But we treat is so fast, it leaves us hungry again in no time. Then, the desires for sending. And the process is repeated. This state of anxiety reduces the ability of our body to produce sex hormones such as estrogen, progesterone and testosterone as efficiently as possible, McAntering actions. This can let us out of control and loyalty.

On the other hand, when we eat regular meals full of protein, fat, fiber and high quality complex carbohydrates, McAnter says that the opposite occurs: our hormonesregulate.

"Hormonal conditions such as low testosterone, polycystic ovary syndrome (PCO) and infertility can be greatly improved," she says. "Instead of mounting the ups and downs of blood glucose, your body can focus on healing and balancing."

When you are on aLow carbohydrate dietYour body naturally begins to release less insulin, which is an energy storage hormone. It is often inflamed when we eat foods of high sugar, plowing our blood and causing a series of problems, especially if you are someone who has diabetes. As Dr. Ax explains, cutting bad carbohydrates helps standardize blood glucose levels and potentially manageinflammation.

"It is useful to reverse common conditions such as insulin resistance, which is the underlying problem contributing to type 2 diabetes, as well as obesity," he continues. "Ketones also seem to help combat oxidative damage from free radicals and an unhealthy way of life."

here's whyThe secret of rapid metabolism could be as simple as a low carbohydrate diet.

Registered dietitianLeah Kaufman, Ms., Rd, CDE, CDN says that people fundamentally understand that they should not eat a ton of sugar, they do not always realize how packed them in their diet, disguised as a simple glucidity. In fact, it says that Americans consume the largest amount of carbohydrates in the form of sugar, causing a dental carriage, harmful cholesterol levels and more. By exchanging the simple for the complex, we reduce our level of risk of these conditions - and the manyadded sugars in our meal.

If you have an important photo session or a great celebration coming soon, prepare a week coming by thinning on carbohydrates. How to come? Fewer simple carbohydrates cause less inflammation in our faces and bodies.

"Treaty,Foods rich in carbohydrates are often filled with added sugars and industrial seed oils, such as canola, soy and corn oil, which create high levels of inflammation in the body, "says McAnter." By avoiding theseProcessed foods As much as possible, you will reduce inflammation. "

Not only does this fight against the joke, but McAnter says it also creates a better immune function and a reduced probability of developing obesity, diabetes and heart disease. here isInstant methods of reducing your inflammation, according to a doctor.