4 Fat Burning Carbohydrates and 4 Carbohydrates you must avoid
Carbohydrates have become a controversial issue in the circles dedicated to weight loss.
Some gurus recommend following diets diets high in carbohydrates, while others argue that they must steadfastly avoided.
Investigations of the weight loss, revealed that can reduce body fat leading a high-carbohydrate diet or a diet low in these molecules.
However, having so many controversies how is it possible to determine the true role they occupy carbohydrates into your weight loss plan?
Carbohydrates are not banned in any diet, one should be chosen that are more appropriate for your weight loss program.
Carbohydrates that can be consumed:
Beans and Nuts
Most Western cultures consume insufficient amounts of fiber. Ideal for good nutrition amount is between 25 and 35 g per day, an American citizen consumes just 15 g average daily fiber.
The fiber is very beneficial for health, working with the regularization of bowel movements, keeps the blood sugar level and collaborates with the proper functioning of the digestive system.
To increase the fiber in your diet includes a daily serving of beans or nuts in your meals.
The protein possessing these foods will help you control your appetite and fiber collaborate effectively with the digestive process.
You can include half cup of beans in each of your meals and between meals you can opt for a handful of nuts.
Avoid eating bread made from refined white flour, replace them with whole grains, these regularize your blood sugar level products.
On the other hand, your body must work harder and longer to digest whole grains and turn them into energy.
The high fiber whole grains provide feeling of satiety for a more prolonged period of time, thus avoiding you fall into the temptation to snack between meals.
Start your day with a serving of whole grain high in fiber, can be a serving of whole grain oats mixed with linseed to add extra fiber.
Fruits and vegetables
Fruits and vegetables are healthy foods you can consume. Not only have a lot of nutrients, but provide significant amounts of fiber and water.
It is advisable to consume daily two to four servings of fruit and three to five servings of vegetables.
On the other hand, diets rich in fruits and vegetables help prevent diseases like cancer, diabetes, heart disease, etc.
Include in your diet vegetables of all colors. If you care about consuming too much fructose (natural fruit sugar) choose fruits with lower glycemic contribution as berries, cherries, apples, apricot and grapefruit.
Dairy products are a good source of calcium and vitamin D. Unfortunately, these foods contain a lot of fat and lactose (milk sugar)
You can decrease the amount of fat that are consuming dairy cheese 2% and 1% milk.
Other delicious options for these products are yogurt and low-fat cheeses.
If you are lactose intolerant or want to consume fewer rich in lactose products, you can replace lactose-free products.
These foods contain the same amount of calcium and vitamins than regular milk except having lower concentration of sugar.
Carbohydrates you should avoid
What’s wrong with sugar? Sugar contains empty calories, however, is not as harmful if consumed in moderation.
Most diets today consider sugar should be consumed in moderation
Many processed foods provide a high sugar content, even foods that do not have a particularly sweet flavor containing sugar, since it is used to enhance the flavor of these foods.
Sugar is also used to enhance the flavor of low-fat products
With so much sugar in their diets, not surprising that many dieters fail to stabilize your blood sugar level and have cravings for carbohydrate-rich foods constantly.
Ideally, avoid sugar, book on sweets for special occasions and controls the size of your proportions. Do not trust artificial sweeteners, they increase cravings for foods rich in carbohydrates.
Remember also take care of hidden sugar in food
Sugar is often present in packaged with names like corn syrup high fructose sugar alcohol, sucarosa, dextrose and lactose products.
Like sugar, simple carbohydrates like white flour is rapidly metabolized by your body, causing increases and decreases your energy levels.
Besides refined products made with white flour does not have fiber and essential vitamins for your body.
If you want to add more fiber to your usual feeding you can incorporate bread, rice and pasta made with whole wheat flour.
You can also eat potatoes and roasted sweet potatoes with skin
You will discover that these healthy options give you greater feeling of satiety to eat pasta to feel satisfied.
Fruit juices are high in sugar, calories and have very little fiber. It is healthier to eat the whole fruit juice drink.
In addition, most packaged juices are made with fruit juice concentrates, another misleading term to refer to added sugar.
After your usual workout, drink a bottle of water and eat a piece fruit.
The water will give your muscles the energy they need to recover the extra fiber added.
Unlike food, alcohol is quickly absorbed by the body, passes through the liver and is distributed in the bloodstream. Alcohol consumption increases the amount of blood glucose.
Alcohol also has a lot of calories and is not healthy for your body as it hinders the body’s ability to absorb nutrients and can even lead to dehydration.
If you want to consume alcohol at a special event, avoid sugary drinks and glasses of sweet wine, you can opt for a glass of dry wine, light beer or a glass of rum mixed with cola diet soda.
Make sure not to exceed the intake of alcohol, the same is a disinhibitor that could hinder you saying no to foods that are not healthy for you.