Reduce Carbohydrates to
Lose Weight: A Good Idea?
Want to lose weight faster? Why not adopt a diet without carbs? Carbohydrate-free diets are known to help you slim down as they encourage the body to tap into its fat resources. You are not unaware that so-called refined products such as white bread and sugar because the activation of insulin, a hormone that promotes the storage of fats in the body. In addition, insulin also opens the appetite and because of it, body fat is not transformed into energy.
Also, it is important that you are able to
forego the foods mentioned above. At this point in your reading, you have
certainly grasped the basic principle of losing weight: by adopting a low carbohydrate diet, you allow your body to empty its fat stocks, and you lose
weight more easily! But this is much easier said than done. Additionally, it is
important that you learn to determine the foods that you should now outlaw from
your diet!
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| Reduce Carbohydrates |
CARBOHYDRATES IN THE HEART OF THE SLIMMING
DEBATE
Nevertheless, consuming carbohydrates is
actually hell debate at present, especially when associated with weight loss,
the latest trend diets indirectly raising its interest. Thus, Dr. Atkins
tackled carbohydrates head-on by saying they were bad and indirectly believing
that starchy foods were very "fattening." The New Diet Atkins is also
still as low in carbohydrates, without limitation of calories however. The
latter favors the consumption of foods with high nutritional density while
decreasing refined sugars and carbohydrates.
Yet, if you want to reduce the amount of
sugar you consume, especially all derivatives that contain added sugar, it is
important that each meal is sufficiently high in carbohydrates. Indeed,
specialists have always said that our body must not run out of carbohydrates.
In that case, what do we have to believe?
CARBOHYDRATES: WHAT DO THEY DO FOR JUST?
Carbohydrates are a bit like the fuel of
the human body: they are our main source of energy, which is why they are also
called carbohydrates. However, unlike proteins and lipids, carbohydrates are
not essential nutrients; Our body can indeed create them from any nutrient! In
food, there are three types of carbohydrates: sugar, starch and fiber.
Sugar is found naturally in a variety of
foods, including fruits, honey, vegetables and milk. Other forms of sugar may
be added to food or beverages but these are not natural.
Starch is a complex carbohydrate composed
of chains of D-glucose molecules. Basically, it is the meeting of several sugar
units that have merged with each other. Starch is found in many plants.
Starch-rich foods such as bread, potatoes and pasta provide a regular energy
supply to the body.
Dietary fibers are enzymes of plant origin
that are neither absorbed nor processed during digestion. They are clearly
essential to the proper functioning of intestinal transit. Beans, lentils and
whole wheat are high in fiber.
WHY DOES THE BODY NEED FOR CARBOHYDRATES?
Carbohydrate-free diet: effective or not?
They are a source of energy
Carbohydrates are important to the body for
a variety of reasons. First, they are an exceptional source of energy.
According to the recommendations on health, carbohydrates should form the basis
of our diet (at the rate of 4Kcal per gram). Carbohydrates decompose into
glucose during digestion before being absorbed into the bloodstream. Insulin
then helps glucose to integrate the body's cells; it is eventually turned into
energy.
They improve health
Vegetables, legumes, whole wheat and unpeeled
potatoes are an excellent source of fiber. Fiber is essential for a balanced
diet. They facilitate digestion, reduce the risk of constipation and may even
lower cholesterol. According to Planète Santé, fibers are a valuable weapon in
fighting cardiovascular disease.
They are low in calories
In addition, carbohydrates contain fewer
calories than fat . In addition, foods rich in starch form an excellent source
of fiber, so they are ideal for losing weight. By replacing fatty foods or
having too high a sugar content with high-fiber foods, you will consume fewer
calories.
SHOULD REALLY BE DISCLAIMED FROM
CARBOHYDRATES?
If carbohydrates are so valuable to the
body, and if some of them even reduce our calorie intake, why should they be
removed from our diets? Indeed, while one could certainly survive without
sugar, to do without carbohydrates is very difficult. After all, they are our
main source of energy, do you remember? And yet, in the absence of
carbohydrates, the body is able to solicit other nutrients to create energy. Thus,
proteins and fats will be used.
Yet eliminating all forms of carbohydrates
from your diet may expose you to the risk of nutrient deficiencies, which can
cause problems, unless of course you are consuming the right substitutes. In
all cases, it is proven that replacing carbohydrates with fat will lead to an
excessive intake of saturated fat, the main cause of cholesterol and therefore
blood pressure.
THE BENEFITS OF THE POOR PLACES IN
CARBOHYDRATES
As a general rule, low-carbohydrate diets
are not accompanied by any sense of satiety. Indeed, by adopting a variety of
foods and consuming enough protein, there is no feeling of hunger. Moreover,
the latter allow the secretion of ketone bodies, which drastically reduces the
appetite.
In addition, there are many studies that
demonstrate the benefits of an Atkins diet, for example. Indeed, this type of
diet would be the most effective way to lose weight . Unlike the LEARN and
Ornish diets, which are close to the traditional recommendations of
nutritionists, it would indeed be the reduction of carbohydrates that would
offer the most convincing results. Low carbohydrate diets would lose twice as
much weight as the other two. The icing on the cake (without sugar,
preferably): they contribute to the improvement of the state of health of the
subjects, who see their blood level of triglycerides decrease.
DISADVANTAGES OF THE POOR PLACES IN
CARBOHYDRATES
Beware, however, because low carbohydrate
diets are not perfect. Indeed, this mode of diet is "single size"
insofar as it does not take into consideration the genetic differences of
individuals and even their particular nutritional intakes. Thus they can induce
the yo-yo effect so much feared by some because of the consequent restriction
on the choice of food.
In addition, consumption of unsweetened
white meats can increase the risk of cancer by misusing this type of food. As
you know, the over-consumption of proteins alters the functioning of the
kidneys. Moreover, they are to be avoided for people suffering from diabetes.
Finally, the risks of deficiency can be significant. Serious studies show that
after two months, subjects following low-carbohydrate diets were at risk, due
to the pronounced absence of vitamin B1, folic acid, vitamin C and magnesium.
FOUR FAST TO ELIMINATE YOUR PLAN
Starchy foods often contribute to the
storage of fats, although they are also not vectors of obesity. Besides, the
body needs starchy foods. Also, do not totally eliminate them from your diet,
especially if you are not looking to lose weight! Nevertheless, if you are one
of those who want to slim down effectively, there are four types of starchy
foods you should give up.
White rice
Did you know that white rice is the basic
diet of sumos? Incredible, is not it? It must be said that these imposing
Japanese wrestlers eat several kilos of rice every day, and this for the sole
purpose of fattening. Therefore, unless you want to make your body suffer the
same fate as that of these athletes, we strongly advise you to refrain from
eating white rice. Instead, prefer the whole rice , which is less rich in
carbohydrates, but does not abuse it.
Potatoes
The Manger Bouger site has a good
reputation for the famous potato gratin (and it is right because this tuber
edible since the night of time is rich in vitamins C, B6, potassium, copper,
manganese and fibers) but if You want your carbohydrate-free diet to be paid as
quickly as possible, you will have to say goodbye to the potatoes. In Western
countries, potatoes are often cooked in butter or oil. If you can not do
without it, then you better steam it ! In any case, you will have to do
everything to not switch to a carbohydrate diet!
White bread
You probably already know that. Foods made
of white flour - ie refined flour - are the most harmful to your line. If you
want to have a flat stomach, you should do without it. Indeed, refined
flour-based foods like white bread secrete a lot of insulin, resulting in fat
storage, chronic hunger, in short, everything you need to avoid! A good
substitute for white bread is none other than whole grains . They will give you
the impression of having eaten well and will not disrupt the natural production
of insulin.
Pasta with wheat flour
Similarly, pasta with refined wheat flour
should be avoided. If you want to lose weight, know that there is surely
nothing worse than eating a plate of white pasta at night. To make your diet
without carbs 100% effective, prefer quinoa . There is no better alternative!
SOME FUNCTIONAL GOODS TO BE INTEGRATED IN
YOUR PLAN
Finally, the equation is not that
complicated. To slim down, you simply eliminate the "bad starchy" and
replace them with "good starches". Start by changing your
carbohydrate source. Pull a stroke on starchy foods and carbohydrate-rich products
and opt for fruits and vegetables instead. This way, you will not be subject to
the traditional peak of insulin, which encourages the storage of fat.
You do not need to do a diet without
drastic carbohydrate to lose weight. Just learn to eat better, to consume the
right foods for your body. In the end, the best diet low in
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| How to Reduce Carbs to Lose Weight |
Carbohydrates will
consist of:
Fruits and Vegetables: All fruits and
vegetables are good for the body.
Protein: vegetable as well as animal, red
meat to avoid.
Good fats : this is understood
to mean avocado or dried fruits for example.
GLOBAL-FREE PLAN: OTHER TRACKS OF
REFLECTION
Some individuals will find that adopting a
low carb diet will be more effective on their line than others. Depending on
the case, specific groups of people will benefit more from this type of
carbohydrate-free diet.
When low-carbohydrates are diets the most
effective?
There are indeed certain groups of people
who will benefit from a low carbohydrate diet. This is especially the case for
people with type 2 diabetes and metabolic syndromes because they are naturally
more resistant to insulin. Nevertheless, these people should discuss with their
treating physician before starting such diets.
Should carbohydrates be reduced or calories
reduced?
If you still doubt the benefits of a
low-carb diet, just be sure to share your daily calorie intake as follows: 50%
carbohydrates, 25% fat and 25% protein. The ideal would be of course that you
decrease the caloric supply and that you sort in the type of carbohydrates you
consume. It is the most effective and sustainable strategy.
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