I found that food is the only means that could propel me to lose weight and keep healthy by ensuring proper feeding habits. That’s why I wanted to present these four evidences on the benefit of low carbohydrate diet. The carbohydrate diets are so effective that they are prescribed to people suffering from health conditions and weight, such as:
- Type II diabetics
- Overweight people
How much carbohydrate do I need per day?
You’re not safe to consume too much or not enough carbohydrates. To lose weight, reducing the intake of carbs is core. Eating less carbs reduce your appetite and automatically necessitate weight loss even without calorie restriction.
Optimum carbohydrate intake depends on age, gender, activity levels, body composition, metabolic health and food culture.
For people who are lean or simply trying to maintain their weight and stay healthy, their carbohydrate intake should range between 100-150 grams per day
To understand the required daily carb intake, it’s advisable to understand several types of carbohydrates.
Complex carbohydrates
They come from vegetables, grains (such as bread, pasta, grains) and legumes (such as beans and lentils)
Simple and low in nutrients carbohydrates
They come from white sugar, high fructose corn syrup. It is recommended that up to 10% of your daily calories come from carbohydrate these low in nutrient carbohydrates.
Simple, nutrient-rich carbohydrates
This type is common in fruits and milk.
Fiber
These are obtained from whole grains, vegetables, and fruits.
For maximum power, limit your intake of simple carbohydrates that are poor in nutrients, and choose those with high fiber content. Dietary fiber is an indigestible carbohydrate; the fibers create volume in the intestine and help to maintain good intestinal transit. Aim to eat 25 to 35 grams of fiber daily.
3 Tits to eat carbs without stoking much fat
#1 Avoid high peaks of insulin
Every time you eat carbohydrates with a high glycemic index, there is a high amount of sugar that comes in your blood. When you have a high blood sugar your survival is at stake, so your body releases a large amount of insulin to lower your rates as soon as possible.
Therefore, you should never eat sugar outside dining. You can eat your carbs with a source of fat, protein or fibrous vegetables that will slow their digestion and regulate the release of sugar into your bloodstream. Also, you can eat only low glycemic foods, which are broken down and digested slowly.
By doing this you will enjoy the most of your carbohydrates as an energy source and will limit fat storage.
#2 Avoid carbs that are processed as fat
When your body energy is excess and your glycogen stores are (muscles and liver) are full, the surplus carbohydrates you eat is turned into fat. The ideal time to consume your carbs is in the morning and around your workouts.
#3 When and how to eat your carbs
To avoid running out of carbohydrates or ruin your body and your health because of them, I will now explain when and why eating your carbs. Most people store fat when they eat carbohydrates because they deplete the wrong time. If you consume your carbohydrates at specific times slammed on your lifestyle, you will not have to worry about taking fat.
