Carbohydrates do not have a very good reputation for weight loss. It is believed that an excess of carbohydrate foods in the diet is a sure way to gain excess weight. However, a sharp reduction in carbohydrates, as a rule, does not lead to anything good. How much carbohydrates can you eat without harming your figure, and what do low-carb diets lead to?
What are carbohydrates for?
Carbohydrates are primarily the main source of energy for our body. For a person of normal weight, they should make up 60% of the diet. If you look at the "health pyramid" of the world famous Mediterranean diet, you can see that it is based on bread, cereals and legumes, and slightly higher vegetables and fruits. At the very top of the pyramid are simple carbohydrates - there are very few of them. In addition to providing energy, carbohydrates are involved in the synthesis of enzymes, hormones, and help to assimilate some important trace elements, such as iron. Carbohydrates from plant foods are necessary for the intestinal microflora, and they also remove harmful substances from the body.
How many carbohydrates do you need to not get fat
There are two types of carbohydrates: simple and complex. Simple or fast carbohydrates include glucose and fructose, among others. They are found in sugars, juices, soda, fruits, dried fruits, berries, honey, ice cream, confectionery, and more. The norm for those wishing to lose weight will be about 60 g of sugar per day, but not more than 100 g.
Complex carbohydrates are categorized as disaccharides and polysaccharides. The latter include fiber and starch. The daily rate of starch is 250-300 g, the rate of cellulose is 20-40 g. Complex or slow carbohydrates are found in cereals, cereals, legumes, vegetables and fruits.
Why low-water diets are dangerous
Will a person really lose weight if they reduce the amount of carbohydrates in their diet? With a high probability - yes, but here you need to observe the measure, since sharp restrictions can cause serious health problems. The most famous low-carbohydrate diets are considered the Robert Atkins diet, Pierre Ducan's diet, "Kremlin", Japanese, spectacle diet and many others. The main principle of losing weight in such diet regimes is based on the fact that with a limited amount of carbohydrates, the body will begin to burn fat. And how is it really going on?
Yes, fats are really "burned", but not completely, but with the formation of a large number of ketone bodies, which become harmful to the kidneys and other organs. If you stick to a low-carb diet for a long time, you may find the following unpleasant symptoms:
- lethargy and weakness;
- sleep disturbance;
- bowel problems;
- deterioration of the condition of the skin, nails and hair.
Low-carb diets can be used in exceptional cases and for a short time (no more than 2 weeks).
What carbohydrates will help you lose weight
Oddly enough, but carbohydrates can greatly contribute to weight loss, however, not all, but only slow ones. They help to preserve the feeling of fullness for a long time, so it is definitely worth including in the diet whole grains, durum wheat pasta, and legumes. And in order for the body to have enough time to use up the calories received, most of the carbohydrates should be consumed in the morning.
