Carbohydrates and weight loss are two concepts that at first glance do not combine with each other. Everyone on a diet will say that sources of carbohydrates should be excluded from the diet, not only for the time of weight loss, but also afterwards so as not to gain the hated kilos back. In fact, this position is completely wrong. Of course, buns, sweets and sugar are not at all those products that contribute to weight loss. However, they cannot be completely excluded from the diet, as this will upset the metabolism and deprive the body of energy. What to do if you can’t get a slim figure? And what are they, carbohydrates for weight loss? The list of products that will help to lose weight and not gain it again, we will be on your own.
Fast carbohydrates
Let's begin to understand what is possible and what is undesirable. First of all, fast carbohydrates for weight loss are not suitable. You can sketch the list of products yourself: cookies and cakes, beer and cakes, popcorn, condensed milk and bananas, dates and chocolate, mayonnaise and ketchup, watermelons. These products are suitable for a bite to eat when the meal was long ago, but you cannot eat normally for a long time. If at the same time you are engaged in physical labor, then the energy from the same banana will go to maintain your strength. That is, the use of such products is justified at the moment when the head begins to spin from hunger, and there are no other power sources at hand. In other cases, they cause a sharp jump in glucose in the blood, and then comfortably located on the body in the form of subcutaneous fat. Moreover, regular consumption of such products gives a high load on the pancreas.
Glycemic index: what is it
This is another concept that must be learned if we are talking about carbohydrates for weight loss. The list of products should not contain those products of the food industry that have a high glycemic index. The higher it is, the faster glucose is released. For example, dates on this list take a leading position, their glycemic index is 145, and all products whose indicator is above 70 are potentially dangerous for your figure. Again, you need to consider the time of day and your activity. Bread with honey in the morning, when you have physical work to do - this is a supply of energy that will instantly be released and will make it possible to realize the tasks. And the same sandwich in the evening, when you are lying on the couch after dinner - this is unnecessary energy, which will immediately be left in reserve. Therefore, leave the treats with high GI for the weekend (before the walk), and even better - only on holidays. Let's now look for carbohydrates for weight loss. The list of products can be printed on paper and placed in your kitchen.
Which fast carbohydrates are most beneficial
Of course, it is precisely those whose GI is the lowest, that is, less than 70. If you have an alternative, choose these fast carbohydrates. The list of products for weight loss includes cheese (feta) and sour cream (not more than 20% fat), mango and canned corn, wild rice and Arabian pita. In the morning you can eat pea soup puree, durum wheat ravioli and even tomato pizza. Dumplings with cottage cheese, cocoa powder with sugar, potatoes and sugar-free compote, canned vegetables - all these are products that do not contribute too much to weight loss, but against the background of all sources of fast carbohydrates look more acceptable for periodic use in limited quantities.
Complex carbohydrates
Why can’t you just exclude carbohydrates from your diet? In addition to being a source of energy, it is impossible to process proteins and fats without the presence of carbohydrates, which means that the liver will work intermittently and under heavy load. The absorption of carbohydrates occurs in the form of glucose, that is, it is not so important that you had candy, bread or porridge on a plate - it is still a source of glucose, the only difference is how fast it gets into the blood. The table of carbohydrates in foods will help you make the right diet.
So, complex carbohydrates differ from simple carbohydrates precisely in that they are absorbed for a long time, and glucose enters the bloodstream gradually, in portions, maintaining the level of satiety for a long time. The body manages to expend energy, and it is not stored in reserve. In addition, a portion of porridge for a long time will give a feeling of satiety, which means that you will not eat too much, which will also positively affect your figure. Despite this, nutritionists do not tire of repeating that you need to eat cereals in the morning. The table of carbohydrates in foods is a great tip that should always be at hand. Thus, to summarize: eating foods rich in complex carbohydrates is recommended for breakfast and lunch, when you need a lot of energy. And for dinner, it is better to prepare a protein table (preferably from low-fat products).
Low GI Carbohydrates
And we will continue our conversation about complex carbohydrates. The list of products for weight loss should include healthy cereals and vegetables. They are the sources of all the substances necessary for the body, are absorbed for a long time and contain fiber, which helps cleanse the body of toxins. This list includes legumes, that is, peas and beans, lentils and beans. All cereals and cereals should also be included here. It should be noted that only loose cereals boiled in water are suitable for weight loss. Viscous semolina should be completely eliminated, rice should be chosen brown, wild or black, millet should not be boiled to a mushy state - the grains should remain intact. You can often hear that pasta should be excluded from food. In fact, these are also complex carbohydrates. The list of products for weight loss can be supplemented with pasta, only they should be from durum wheat.
The basis of your diet
Often we do not have the time or the extra money to follow complex multicomponent diets. However, this is not necessary, you yourself will understand this when you study foods containing carbohydrates. The list of products for weight loss necessarily includes all types of cabbage, tomatoes and zucchini, bell peppers, onions, leeks, green beans, greens (spinach and salad), as well as mushrooms. Do not forget about the benefits of fruits. These are grapefruits and pears, oranges and apples, peaches. Berries, cherries and plums are also very useful foods with low GI. This also includes wholemeal bread, so the taboo applies only to white rolls and loaves. Nutritionists emphasize: be sure to eat foods containing carbohydrates for breakfast and lunch. The list of products for weight loss without them will be incomplete. They provide a gradual flow of glucose into the blood. That is, performance will be stable, a feeling of hunger will not haunt you, and your mood will change throughout the day.
Calculate your diet
In fact, this is a very difficult question, because each of us is individual. We are distinguished by physique, level of physical activity, as well as metabolic rate. But this is still not a complete list of factors. And a single scheme is not suitable for everyone, which is why there are nutritionists who evaluate the individual characteristics of each patient. The rate of carbohydrates for weight loss is determined on the basis of the real state of the body and goals. Reducing the amount of carbohydrates to 150 g per day, you provide yourself with the possibility of smooth weight loss. Reducing this figure to 50-60 g, you will very quickly begin to lose weight, but physically maintain such a diet will be difficult. If you try to lower this figure yet, then ketoacidosis will develop, that is, intoxication with products of fat metabolism.
We provide the body with everything necessary
Very important is not only a decrease in the amount of carbohydrates in the diet, but also a balance between all nutrients, that is, their ratio. Proteins, fats, carbohydrates (for weight loss it’s not necessary to eat only buckwheat, we have already discussed this issue) should be consumed in accordance with the developed diet. It can be roughly calculated in accordance with the following example. Let's say your calorie intake is 2,000 kcal, and at the same time you gain weight. So, for effective weight loss, you need to reduce this figure to 1,400 kcal per day. Therefore, the need for protein will be 61 g per day, (61 x 4 = 244), that is, 244 kcal. Fats, too, cannot be ruled out, they need about 67 g (67 x 8 = 566 kcal). Accordingly, the rest of the amount - 670 - kcal, you should get from carbohydrates. Divide this number by 4 and get 170 g of carbohydrates, that is, cereals, whole grain bread and vegetables. Lose weight with pleasure!