Miracle carbohydrates and diet
As you know, proteins, fats and carbohydrates are the basis of a healthy diet. This trinity of vital nutrients, which are active sources of energy, ensures the vital activity of the whole organism and is responsible for performing certain functions. That's why all these components must be delivered to the body every day, regardless of whether you are dieting or eating normally.
Despite this, many modern weight loss programs exclude from the diet products containing vital substances, causing a significant impact to the body and doing more harm than good. Diet on carbohydrates, in turn, involves the use of foods that have in their composition and fats, and proteins, and carbohydrates. However paradoxical it may sound, but the use of nutritious and useful products in accordance with the carbohydrate weight loss technique, allows you to get rid of 3 kilograms of excess weight per week, and this without rigid restrictions and a hunger-hungry.
Carbohydrates and diet: debunking the myths of
For many years, diet followers have been killing themselves with every piece of bread they eat, and the presence of a plate of pasta or portions of potatoes on the dining table was generally considered a crime before their figure. However, on the street lovers of these products, finally, it's a holiday! And all this thanks to scientists from America, who refuted the widespread opinion about the dangers of carbohydrates for an ideal figure. In his book "The Carb Lover's Diet", American nutritionists have proved that carbohydrates not only do not interfere, but even help a person lose excess weight. The thing is, what carbohydrates to use, because they also are different.
In dietetics, two main types of carbohydrates are distinguished: simple and complex.
Simple carbohydrates are composed of fructose and glucose, which are quickly broken down and easily absorbed by our body. Being in such products as pasta, sweets, flour products, fruits and berries, simple carbohydrates act as sources of "fast" energy, which instantly gives strength and eliminates the feeling of hunger. Excessive use of such carbohydrates can cause unpleasant consequences like obesity, atherosclerosis, diabetes and a number of other diseases. However, the complete exclusion of them from the diet can also lead to various disorders: the lack of simple carbohydrates in the blood causes the formation of ketone bodies - products of incomplete fat oxidation, detrimental to the central nervous system and the general condition of the body.
Complex carbohydrates( polysaccharides) consist of more complex chains of molecules and require more time for splitting and digestion. Getting into the gastrointestinal tract, these carbohydrates are gradually absorbed and cause a slow ejection of glucose. As a result, a moderate increase in insulin levels stabilizes appetite, leading to fewer carbohydrates that can be deposited on the body as fat. Complex carbohydrates are found in meats, nuts, potatoes, brown rice, macaroni from hard wheat varieties, legumes, cereals and plant fibers. Along with carbohydrates, these foods contain proteins, fiber, vitamins and minerals that contribute to overall health. It is on such complex carbohydrates containing starch and the carbohydrate diet is based.
Stable starch is the magic carbohydrates in the diet.
In the process of studying the mechanism of the cleavage of complex carbohydrates, American nutritionists focused their attention on starch, which, as it turned out, also happens to be different. According to the data specified in the book, there is a so-called stable RS-starch - a substance that does not split in the small intestine due to the absence of special enzymes in the human body. Such starch in sufficient quantity is contained in bananas, potatoes, brown rice, beans, whole grains, beans and even in pasta from durum wheat. Products of this group have the ability to suppress appetite, improve mood, accelerate metabolism, reduce stress and increase the rate of losing excess weight.
Once in the stomach, RS-starch, unlike most digestible carbohydrates, does not cause sharp jumps in blood glucose. After passing through the entire digestive tract, this kind of starch lingers in the large intestine and, like fibers of fiber, improves the functioning of the intestines and stimulates the formation of fatty acids. Fatty acids, in turn, actively burn fat deposits, without affecting the muscle framework, which ensures uniform weight loss in problem areas.
Diet for carbohydrates: weight loss program from A to Z
So, we found out that you can lose weight with carbohydrates. It remains only to figure out how and in what quantity to consume carbohydrates, so that they move the balance arrow back, and not forward.
In their book, American nutritionists Francis Lagerman-Roth and Ellen Kunts, based on the results of more than 200 world scientific experiments, argue that a fundamentally new weight loss program allows you to lose up to 4 kg.per month, without fasting and restrictions.
According to the developer, the carbohydrate food system, tested by 4,451 volunteers, gives the expected result provided that 15-20 grams of RS-starch per day is consumed. While an ordinary person, content with 5 grams of this mysterious substance, does not grow thin, but gets fat.
It follows that eating carbohydrates with a diet is worth it! But, how to track the amount of useful starch in the products? This is the whole complexity of the diet. While manufacturers did not specify the appropriate regulatory labels on food labels, those who want to lose weight can take advantage of a short list of the main products containing RS-starch.
List of products containing RS starch in a significant amount
|Fresh bananas 15-20 cm long, predominantly green grades||In one piece - 4.7 g.|
|Oat flakes raw||In halfglass - 4.6 g|
|Lentil boiled||In half cup - 3,4 g.|
|White beans cooked or canned||In a half cup - 3,8 g.|
|Boiled potatoes||In one piece - 3,2 g.|
|Beans, canned beans||In a half cup- 2,1 g.|
|Pasta from durum wheat, boiled||In 100 grams - 2 g.|
|Barley or barley porridge||In a half cup - 1.9 g.|
|Baked or fried bananas.||. In a half cup - 2,7 g.|
|Brown rice boiled||Half a glass - 1.7 g.|
A carbohydrate diet involves combining the above products with low-fat dairy products, low-fat meat, vegetables and fruits, as well as the complete rejection of any carbonated beverages, by replacing them with ordinarywater( at least 2.5 liters per secondheel).Allowed products are recommended to be consumed in kind or subjecting them to minimal heat treatment, for maximum preservation of vitamins and microelements.
To the delight of sweet tooth, the dietary program does not prohibit the use of chocolate, sweets and chips. It is allowed even to drink wine and beer, only in a very moderate amount.
Sample menu of carbohydrate diet for 1 day
Breakfast : 1 banana or a portion of oatmeal, 1 teaspoon of almond or peanut butter.
The second breakfast : 1 whole-grain bun, green tea without sugar.
Lunch : hard boiled egg, 1 apple, 30 g of cheese, 3 rye bread or 1 cheese stick, tuna salad, 1 pear.
Snack : low-fat kefir
Dinner : chicken with beans and spinach and 1 small apple.
The main stages of the diet on carbohydrates
1 stage "kick start"
According to the authors of the carbohydrate method of weight loss, starting to lose weight in this method follows with the general detoxification of the body. During the first 7 days it is necessary to eat four times a day, and the caloric content of consumed dishes should not exceed 1200 kcal per day. Correctly compiled diet will allow you to lose up to 2.5 kg during this time.overweight, without feeling hungry.
2nd stage "carbohydrate dive"
For the next three weeks, you need to eat 5 times a day. The total calorie content of products consumed per day should not exceed 1600 kcal. Thus, the body goes into the "melting fat", when when feeling full, excess calories are smooth enough and irretrievably disappear from your body.