Certainly, the majority of those who have ever lost weight in my life heard that carbohydrates should be limited in your diet.
There are many diets, where it is recommended to completely eliminate carbohydrates.
But here is whether to do so?
For example, the proteins needed by the body to build muscle tissue and fats needed heart and blood vessels. Here and carbohydrates have a role to play. Carbohydrates - a source of energy, thanks to which is supported by vital functions of our body. So if we completely eliminate carbohydrates from your diet is a high probability that this will lead to lethargy, weakness, constant feeling of hunger.
You need to understand how carbohydrates can be used for weight loss.
Carbohydrates are divided into fast and slow. Foods with a high glycemic index are among the fastest carbohydrate compounds and products with minimal index - to slow.
Fast carbohydrates - the ones that are getting into our bodies, broken down for half an hour and enter the bloodstream, increasing the level of glucose, which in turn leads to a surge of insulin, which transports glucose into fat cells. That's how we gain extra fat accumulation. And after half an hour our bodies again want a snack or something sweet. Fast carbohydrates should be minimized in the diet of growing thin man.
Examples of products,containing fast carbohydrates:
- various pastries;
- carbonated drinks;
- potatoes;
- candy;
- honey;
- sweet fruits: bananas, watermelon, grapes;
- fruit juices.
But slow carbohydrates, just needed to those who want to lose weight. The process of the cleavage of carbohydrate lasts for hours, absorbing considerable energy reserves. Slow carbohydrates permanently saturated with the body and do not cause insulin surges.
The preferred products include, for example:
- beans;
- dark chocolate (cocoa content - not less than 75%);
- mushrooms;
- porridge cereals: oatmeal, pshonka, barley;
- pasta from durum wheat; emmer
- fresh fruit with a minimum content of fructose: kiwi, cherry, apple, tangerine;
- whole wheat bread.
And finally, remember that is the glycemic index (GI) foods.
The faster digestible carbohydrates, the higher HI respectively and such products are undesirable in slimming diets. The slower digestion - the lower the GI and the more effective such food for weight loss.
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