Carbohydrates for weight loss
Many people believe that eating carbohydrates for weight loss is a pointless business.
This opinion was formed due to the fact that everyone knows that sweets and sweets are carbohydrates, and they do not lose weight from their use, but only get better.
The role of carbohydrates in the body
Carbohydrates, along with proteins and fats, are very important components of the diet. When they are transformed in the body, a lot of energy is released, which is necessary both for various vital processes in the body, and for movement, for performing some actions.
Chemical residues of carbohydrates can be a constituent part of more complex substances and components of cells, and can be a constituent part of receptors on the cell surface.
What are the carbohydrates for weight loss?
Structurally, carbohydrates are divided into two groups:
- Simple (fast);
- Complex (slow).
Their second name also reflects the rate at which carbohydrate molecules break down in the body into mono- and disaccharides during the process of food digestion. Simple carbohydrates for weight loss are not at all suitable, they are quickly absorbed by the body, and provide a high concentration of glucose and other sugars in the blood. They have a high glycemic index. When such nutrients are digested, the body turns on the mechanisms of storing energy for future use, and the excess of carbohydrates easily passes into the adipose tissue.
After eating simple carbohydrates for weight loss, you quickly feel hungry. And this is not surprising, because they are quickly consumed, breaking down into elementary components. It's also important to know that fast carbs alone are found in refined sugars. Along with them, other food products contain others, including useful substances.
Foods containing complex carbohydrates, on the contrary, are the best suited for the fight against extra pounds. They stay in the digestive tract longer and are digested more slowly, ensuring an even flow of glucose and other sugars into the blood.
Foods with complex carbohydrates saturate the body with various useful substances (minerals, vitamins), providing the body with a feeling of fullness for a long time. Foods with complex carbohydrates also serve as a valuable source of energy and do not cause excess body weight.
Complex carbohydrates for weight loss are good for the intestines, as the fiber they contain accelerates peristalsis and is a nutrient material for beneficial microflora. Foods with complex carbohydrates have a low glycemic index.
List of foods with carbohydrates for weight loss
The list of foods with simple carbohydrates includes:
- Sweet fruits and fruit juices;
- Wheat bread, grain;
- All confectionery;
- Brown and white rice;
- Rye crispbread;
- Potatoes cooked in different ways;
- Jam, jam, marmalade, chocolate;
- Corn sticks;
- Ice cream;
- Some vegetables (turnips, pumpkin, boiled carrots, parsnips).
Slow carbohydrate foods include:
- Lentils;
- Soy;
- Chick peas;
- Hard varieties of pasta;
- Porridge;
- Lactic acid products;
- Vegetables (zucchini, spinach, peppers, leeks, cabbage, tomatoes, mushrooms);
- Fruits (apples, plums, grapefruits, oranges, peaches, cherries) and dried fruits (dried apricots, prunes).
Complex carbohydrates for weight loss should be the basis of the diet of a person who seeks to lose weight. Carbohydrates for weight loss should definitely be included in your breakfast list. These are various cereals - buckwheat, millet, barley, oatmeal, etc. Other meals can include carbohydrates for weight loss in the form of side dishes - pasta, fresh or thermally processed vegetables, etc.
To reduce the harm from simple carbohydrates, you need to include them in the diet at the same time as protein foods - meat, fish, eggs, etc. The mechanism of neutralization is that protein food is digested for a long time, and fast carbohydrates are retained in the digestive tract along with it.
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