Good question! Scientists agree that cutting carbohydrates (and not healthy fats) can help you lose weight ( 1 ). But not all carbohydrates are bad. In fact, they are one of the building blocks and energy suppliers for the brain and the body. So, to lose weight, you should avoid certain types of carbohydrates. Also, depending on body type, age, activity level and metabolism, you need to refine the number of carbohydrates you can eat per day to lose weight. How can you do that? Give this post to read and understand.
), ( 3
). According to the WHO, over 1.9 billion adults are overweight and about 950 million are adults ( 4
). Why are so many people overweight or obese? Well, it could be genes and / or unhealthy lifestyles. Consuming foods high in carbohydrates such as burger, pizza, french fries, sugar, high-quality foods, bread and pasta for a long period of time with little or no exercise are the main reasons for weight gain. Once you start to avoid these foods, you will start to lose weight without exercising.
At the beginning of this article, I mentioned that, with the exception of some carbohydrates, carbohydrates are actually good for you and should not be avoided altogether. So, to find out, let me tell you which ones you can consume and why are carbohydrates bad or good?
Both. Depending on the type of carbs you choose and how much you consume
Carbs are two types – simple and complex. Simple carbohydrates are dangerous – bread, pasta, sugar, pizza, fried foods, etc. These carbohydrates are rapidly absorbed and absorbed by the body, leading to a rise in blood sugar and insulin levels. Since unwanted food tastes, people often overeat simple carbohydrates. Over a period of time this leads to gaining weight and other diseases.
Complex carbohydrates are high in fiber and are suitable for you. Foods like vegetables, fruits (peel and pulp), whole grains, nuts and seeds are complex carbohydrates and rich sources of dietary fiber. Fiber diets encapsulate fatty molecules, preventing their absorption into the body. They also form a gel-like layer in the stomach, slowing down digestion and absorption, thus regulating blood sugar and insulin levels. Finally, dietary fiber also helps to improve the number and variety of good bacteria in the intestines and to accumulate the chairs. This improves digestion and prevents constipation. Now, let's see how much carbohydrates you should consume a day to lose weight.
How Many Carbohydrates To Consume To Lose Weight
You should be on a low carb diet to lose weight. But what really is low-carbohydrates? Because your low carb diet may not be low carb for you. The age, height, weight, medical issues, metabolism, current medication and lifestyle of two people are not the same. You have to personalize the intake of carbohydrates depending on all the weight loss factors. How do you decide how much carbohydrate you can consume? See the list below.
Low Carbohydrate Guidelines
1. For All
Avoid all simple and unhealthy carbohydrates
2. People who are active and lean
Consume 100-150 grams of good carbs per day. With this amount, you can maintain a healthy weight. Here's how much carbs you can have:
- 4-5 servings of 5 different vegetables
- 4 portions of 3 different fruits
- Moderate quantities of sweet potatoes, potatoes with skin, millet, oats, rice, etc. .
3. People who want to lose weight without working
Consume 50-100 grams of good carbs a day. It will help you lose weight without having to train. You will also be able to maintain a healthy weight. Here is how much carbohydrate should be consumed:
- 4-5 servings of 5 different vegetables
- 2-3 portions of three different fruits
- Minimum quantities of sweet potatoes, potatoes with leather and brown rice.
4. People suffering from Obesity and Obesity-related Diseases
If you are obese and suffer from type 2 diabetes, heart disease and high blood pressure, you need to consume only 20-50 grams of good carbohydrates. Along with exercise and good eating habits, you can quickly lose yourself. In addition, if you consume lean proteins (chicken breasts, tofu, mushrooms, fish, soybeans, legumes, etc.) and healthy fats (olive oil, nuts, seeds, sunflower oil, etc.) fat as a source of fuel.As a result, you will start to lose the beam.Here are some sources of carbohydrates that you can consume:
- 3-4 portions of low carbohydrate and low carbohydrate vegetables
- Several fruits
- Good carbohydrates and healthy nut fat , seeds, avocados, etc.
NOTE: Everyone needs good / complex carbohydrates, so do not totally avoid them
What happens to your body when you're on a low carb diet Of course you're losing weight But how? Well, scroll down to find out the interesting science behind the success of low carbohydrate diets
Science behind the Low Carbohydrate Diet
sugar / glucose in your body. The insulin hormone carries the sugar molecules to the cells. And then, in cells, glucose is used to generate the energy that is required for all body functions. Now that you are on a high carbohydrate diet or you consume too many simple carbohydrates, your blood sugar and blood sugar levels rise and you become insulin resistant, obese and suffer from various ailments over a period of time. If you follow a low-carb diet, there are three things:
- Your insulin and blood sugar levels are decreasing, leading to active metabolism.
- Your body composition improves, that is, you start to lose fat and build up the pure muscle mass.
- High insulin signals the kidneys to store sodium. As a result, the body starts to retain water. A low-carb diet helps reduce insulin levels by avoiding kidneys keeping salt. As a result, start losing weight.
- Low-carb diets also help to shed the most dangerous type of fat – abdominal fat.
- You are becoming more active and energetic. Your Way of Life Changes And You Lose Weight
Now, let's look at the best carbohydrates you can consume to lose weight
10 Best Slimming Carbs
Pears are loaded with dietary fiber One silver pear contains 30 grams of fiber, it helps to improve the level of saturation, stimulates the colon and fills you, without loading with calories
2. Black beans
These small beans are rich in protein and dietary fiber.A cup of black beans contains 29 grams of fiber
3. Cooked sweet potatoes
A boiled sweet potato contains about 27 grams of dietary Do not forget that cooked sweet potatoes have a lower GI than baked sweet potato, so if you want to consume sweet potatoes, consume cooked.
4. Green peas
Live green and sweet peas are a great source of good carbohydrates. A cup of green peas contains 7 grams of dietary fiber. Because they are sweeter, avoid them if you are overweight and suffer from type 2 diabetes.
Oats are great for weight loss. And one of the reasons why they are so good for you is their dietary fiber content. A cup of oats contains 17 grams of dietary fiber. Eat oats for breakfast or lunch so you can keep your calorie intake low without compromising nutrients.
A cup of cinnama contains about 5 grams of dietary fiber. So, consume quinoa to improve satiety, load dietary fiber, increase metabolism and lose weight
Chickpeas or garbanzo beans are also a great source of vegetarian / vegetarian proteins as well as dietary fiber. One cup of chickpeas contains 35 grams of dietary fiber. Consume them in salads, curries, coats, etc. to increase your carbohydrate intake
Lentil is again a great source of plant protein. They are also loaded with dietary fiber. A cup of mixed lenses contains about 15.6 grams of fiber. Make a mixed soup of lentil or add a cooked lentil salad.
This fruit oil is rich in vitamin E and dietary fiber. An avocado can contain 9-17 grams of dietary fiber depending on its size. Consume avocado toasted bread with eggs for breakfast or half avocado as a snack to prevent the accumulation of foods high in carbohydrates and nutrition
Peaches taste and look good. But did you know that they are also great sources of complex carbohydrates (dietary fiber)? One peach contains about 2-5 grams of dietary fiber. But be careful with this. This is an average GI food and should be consumed in limited quantities, especially if you are obese or overweight.
So these are the 10 fiber foods. If you want to know more about high-fiber diet and a high-fiber diet chart, click here
Now, besides eating good carbs, there are some things you have to do to lose weight and prevent it from being restored. What is this? Changing lifestyle to lose weight and prevent weight gain
Lifestyle talk is so important that your diet is part of your lifestyle. So, if you do not take care of the rest of it, you will not be able to maintain weight loss. Here are a few steps you should take to lose weight and maintain the new weight: You can go to the gym, swim, dance or run. Do it to speed up your weight loss and be healthy and healthy
The Sleep of Time: Does not fill enough sleep, increases stress levels, leading to weight gain
] Dinner: Late breakfast is the worst thing you can do on your body. You will not be able to lose weight, no matter how much you eat or exercise. Meditate: At first it may seem impossible to meditate. So, meditate for 30 seconds. Do it every day and slowly meditate for 30 minutes. It will help you relax and release all the negative emotions
Learn a new skill: The sedentary lifestyle can make you increase your weight. So plan your weekends and learn a new skill so you do not stay childless or sleep throughout the day. Reducing Sugar: Another killer simple carbohydrates. It is such an integral part of our tea and coffee conversations that it is very difficult to quit. What you can do is slowly reduce the amount of sugar you consume.
A good diet and a good lifestyle are all you need to take extra pounds. Overweight and obesity are dangerous to your health and body. Take care of your body because it deserves to be loved by you . Talk to your doctor and decide on a plan, work with him and I'm sure you will achieve good results and win against all overweight and obesity battles. How to lose weight during the day