Reducing the amount of carbohydrate in the diet - one of the best ways to reduce weight. It is believed that this simple (at least at first glance) move gradually weakens the appetite and automatically causes a reduction in weight without counting calories and portions of control over the volume and without the constant feeling of hunger. How many carbohydrates you need to lose weight?
Until relatively recently, most experts on nutrition have recommended seeking to lose weight stick to a low calorie diet and limit fat intake. Experience for yourself a diet will remember that it is not particularly effective. Those who managed to stay on a low-fat diet for a long time, after all, lost weight, but after the diet quickly gained it back, and sometimes to the former weight adds a few extra kilos. An alternative to this diet is a low-carb diet, which involves the elimination of a large part of the menu of carbohydrate foods (bread, pasta, sugar, and so on), instead of recommending to consume proteins and healthy fats.
Studies show that such a diet to help you better control your appetite and lose weight without effort, that when a low-fat diet is required to suppress hunger. The results are the same, even when the subjects adhering to a low-fat diet, actively reduce the amount of calories consumed, and people who follow a low-carb diet, only look at the amount of carbohydrates and quality proteins and fats in the diet.
In a low-carb diet has other benefits, in addition to effective weight loss. It reduces blood sugar level
Blood sugar - one of the main indicators of human health
, Blood pressure and triglycerides.
It is also noted that people who have long enough follow the low-carbohydrate diet, lowered LDL cholesterol (the so-called bad cholesterol) and increases the concentration of high-density lipoprotein. Thus, from a scientific point of view, nizkoulevodnaya diet, in general, is much healthier than the variety of low-calorie diet, limiting fat intake.
How do you know how many carbohydrates you need?
Normally from carbohydrates should come from 45% to 65% of the calories that you consume in a day, but in the low-carb diet of carbohydrates below 40-35%. However, there is no clear definition of what is a low-carb diet, and that will be such a diet for one person may be quite normal diet for another. The optimal amount of carbohydrates in the diet - is not constant; it depends on the person's age, sex, the ratio of muscle and fat, physical activity, individual food preferences and metabolic rate.
The man who leads an active life, and which is large enough muscle mass, can eat more carbohydrates, not gaining weight than those who move a little, and who have the muscle tissue is significantly less than fat. Metabolism is also plays a very important role. If a person develops metabolic syndrome, diabetes or obesity, it can not without a sharp increase weight and other health effects of carbohydrates consumed as much as he can afford a healthy person. Some experts use for such cases, the term "carbohydrate intolerance."
Thus, the optimal amount of carbohydrates to maintain a normal life, as well as the amount needed for weight loss is very individual.
Recommendations, which operate in 90% of cases
These recommendations will help the majority of healthy people leading moderately active or active life. Everyone else better to talk about their normal carbohydrate intake with your doctor.
If you simply exclude from your diet carbohydrates harmful (this mainly fast carbs), and replace them with useful, slow carbs, you're already stand on the path to better health and gradual weight loss. However, in order to reach the ideal weight is not a couple of years and a few months, we need more drastic measures.
100-150 grams of carbohydrate per day. Consumption of carbohydrates such permits moderate low-carb diet, suitable for people who do not lose weight and who just want to stay healthy and maintain a healthy weight. Lose weight on this diet is also possible, but for this you will need to either reduce the caloric intake (not more than 200-300 calories a day) or more exercise.
With such a diet meal plan for one day may include the following sources of carbohydrates:
- Any vegetables (except potatoes and sweet potatoes - they are discussed below;
- Three to four servings of fruit;
- A small number of products containing useful starches, such as potatoes, sweet potatoes, brown rice and oats.
50-100 g of carbohydrates per day. So many carbohydrates is recommended to use for those who want to lose weight with relative ease, and without giving up the carbohydrate food. Such a diet can come and people with intolerance to carbohydrates, but they change their menu better to discuss with the specialist.
In this menu, you can include:
- Three to four servings of vegetables (except potatoes and yams) per day;
- Two or three servings of fruit;
- The minimum amount of carbohydrate foods rich in starch - it is better to eat every day, but only two or three times a week.
20-50 grams of carbohydrates a day. A strict low-carb diet for those that want to quickly lose weight, as well as to people who have problems with metabolism, affect the processing of carbohydrates.
In such a diet can include:
- A lot of low-calorie vegetables such as cabbage, cucumber, celery, and so on;
- Berries (two or three a day handful), sometimes - with a small amount of whipped cream;
- Avocados, nuts and seeds - these foods contain very few carbohydrates, but they are rich in beneficial fats and protein, and, besides, perfectly satisfy hunger.
Fruits should be eaten with caution: choose the best of them are low-calorie (apples, pears, plums), and try to eat no more than one serving of fruit per day. Eliminate fruits containing a large amount of starch in the first place - from bananas
Bananas: the benefits and harms health
. Once you reach your desired weight, be sure to return to your diet fruits - they contain a lot of nutrients, including complex carbohydrates, which in the future will help you keep a healthy weight.
How will the weight loss
Low-carb diet is gradually reducing the level of insulin - the hormone that is responsible for the supply of glucose
Glucose: The energy source
Derived from carbohydrates into the cells of the organism. One of the other functions of insulin is to store fat. Many experts believe the main reason for the effectiveness of a low-carb diet is its ability to influence the concentration of this hormone.
Additionally, under the action of insulin
The principles of action of insulin - the science of saving lives
the body starts to lay more sodium. It is because of this diet, rich in carbohydrates, often leads to the accumulation of water in the tissues, and the low-carb diet and a decrease in insulin levels stimulate the withdrawal of excess fluid. Therefore, in the first few days after the beginning of such a diet, many people quickly lose weight by water; it happens that in just a week a person's weight is reduced by two to four kilograms. After the first week of weight loss slows down, but now a man begins to lose kilos by burning fat stores.
People who have never limited themselves in carbohydrates, in the first days of the diet passes adaptation phase, during which the body gets used to produce energy, mainly from fat and not from carbohydrates. During this period, a person may experience slight discomfort, weakness, headache. A few days later it passes, and many people say that they start to feel more energetic and vigorous than before the diet.
- methods of weight loss,