How carbohydrates can help for weight loss: types of carbohydrates, list of products and a table, useful tips
The human body needs not only protein and fat but also in carbohydrates. These substances provide our brain, nervous system and organs of vital energy.
Also they are useful in helping to maintain normal levels of glycogen. Carbohydrates are divided into simple and complex. And to our bodies has worked without a glitch, each group of these substances should be ingested in a certain quantity.
There is an opinion that the diet should present more complicated carbohydrates, to maintain good physical shape. Such carbohydrate foods are very affordable and you can find them in any store. But before you make a list of such products, you should consider several important points.
Why do you need carbohydrates in the body
The body of a man who adheres to an active lifestyle or exercise regularly, requires a lot of energy to maintain strength throughout the day. Every registered dietitian can confirm that to maintain good health is impossible without the consumption of foods rich in complex carbohydrates.
What products can be included in this list? Almost all products which have no pleasant taste. One of the known and available sources of complex carbohydrates are foods that contain fiber, coarse fiber and starch. This list should include grains, cereals and green vegetables.
In the diet, their share should be around 30-40%. Constantly eating porridge, a dish of potatoes, hard vegetables, you’ll get enough energy and will help work well your gastrointestinal tract.
Do not give up eating foods containing complex carbohydrates. They will bring not only benefits your body but will also help to diversify your diet. In this case, note that the best time for their reception — Breakfast. At least they can eat before dinner.
The types of complex carbohydrates
Most importantly, what is the difference between complex carbohydrates from simple — slower absorption. In addition, they do not provoke sharp fluctuations of insulin, so even eating them in large quantities, they will not go into fats.
Due to poor solubility in water these products are long delayed in the body. In complex carbohydrates are substances such as starch, glycogen, cellulose and pectin. Each product has different concentrations of these substances, which determines their nutritional value and glycemic index.
Carbohydrates from starch
To obtain the necessary for the normal activities of the body carbohydrates from starch. Most of them are rich in food of vegetable origin. This is mainly cereals. The list of such products to include the following:
- rye bread;
The polysaccharide glycogen. Also pay attention to this polysaccharide, although its concentration in foods is not as large as the starch. Most of it is contained in the internal organs and muscle tissue.
It can be called a energy reserve, it also gives power to the brain and nervous system. To glycogen was always present in the body in sufficient quantities, you should regularly eat meat, beef heart, liver and fish.
Fiber and pectin fiber
The fiber contains almost the same elements as in the polysaccharides. This is a crude fiber of plant origin, which is required for proper functioning of the intestines. Most are rich in fiber whole grain products that have not undergone procedure of mechanical cleaning and thermal treatment.
If you include in your diet these products, it will quickly reach saturation and resulting in longer will not feel hunger. Such effects provide complex carbohydrates. In the list of foods that contain a lot of fiber, you should include the following:
- Fruits and vegetables with seeds.
- Fresh vegetables and herbs.
- Wholegrain cereals.
For the body pectin fiber are of value to those that act as adsorbents. Reacts with water, they form viscous colloidal mass that begins to absorb all kinds of toxins, carcinogens and heavy metals.
The benefits of pectins, is very great, as they allow you to clean the intestines from toxins, and restore proper digestive tract.
The glycemic index of foods
Focusing on the glycemic index, you can get an idea of the speed of increase in blood glucose after consumption of a particular product. As for the increase, accelerates the process of absorption of sugar and its removal from the body.
This rate is the highest when the glucose enters the pure form. Therefore, it is considered to be equal to 100. If the products cooked in various ways, the glycemic index will vary. For simple and complex carbohydrates provided their separation on this basis.
For those who want to go on a proper diet, it is best to include in the diet foods rich in polysaccharides. This is due not only to their benefit, but also the ability to positively influence the process of weight loss.
Complex carbohydrates: foods list, table
The problem of excessive weight bothers many people, and they often go on a low-carb diet. But it had the desired effect, you need to make your diet.
If you abandon foods rich in carbohydrates, and for a long time without them, then the glycemic stock in the liver will dry up quickly, and it will replace the lipids. A negative consequence could be fatty degeneration of the liver, and, in some cases, to fail.
Based on a low-carb diet for weight loss is the principle, when in the absence of glycogen the body processes into energy the fat and the strong collapse of the latter may have free radicals ketones.
If you do not return to proper nutrition, it can cause acidification of the body, and sometimes may reach acidotic coma. Therefore, those who want to lose weight, is more beneficial to eat foods containing complex carbohydrates, rather than give up the foods rich in simple carbohydrates.
This effect is achieved by the fact that due to the first successfully suppressed the feeling of hunger. Thus, if you regularly eat them, you can get enough power which will be enough until the end of the day.
Useful tips nutritionists
People seeking to lose weight, must form a correct idea of a low carbohydrate diet, and foods with a low glycemic index. This is just one of the measures which will help to maintain desired weight and the desired level of glucose in the blood.
If you have plan to go on a healthy diet, you should adhere to the following rules:
- Have developed a useful habit to eat at the same hours.
- Strive to ensure that your table was attended by more diverse products.
- For weight loss helpful eat less sugar and sweets.
- The proportion of fat in your diet should not exceed 30%.
- Increase consumption of foods rich in fiber.
- Try to minimize the consumption of caffeine, alcohol and salt.
In recent years the problem of overweight has affected the wider population across the globe. People with this diagnosis begin to think more often about what they are eating. In the quest to start eating healthy food they start to give up carbs, considering them to be the main culprit of excess weight.
However, we must remember that the carbs are different, experts divide them into two groups: simple and complex. People who bad studied the question, ignorance can completely exclude from a diet carbohydrate-rich foods, and thereby hurt yourself.
However, not all carbohydrates are equally harmful. Much greater benefit in any diet for weight loss bring complex carbohydrates, which in any case must be present in the diet.
But simple should be abandoned, as they lead to the emergence of fat reserves. Naturally, only a simple restriction of carbohydrates, it is impossible to achieve the desired slimming effect.
It is equally important to observe the principles of healthy eating: meals to arrange in the same hours, it is important to monitor the amount eaten greasy food, in sufficient quantity to drink liquids. This will further enhance the effect of the initial measures to help you not only lose weight but also in General to improve the body.