Carbohydrates: The Good, The Bad, And The Healthy.
Carbs are a part of
nearly every dieter’s vocabulary.
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A number of diets are
famous for fighting carbohydrate consumption but you should know that not every
carbohydrate is created alike.
While it is true that you
can lose weight by cutting carbs, carbs are also necessary for a good
diet.
To begin with we should
define what we mean by “carbs” (Carbohydrates).
Carbs are derived from a number of different
sources they are present in bread, pasta, fruits, and vegetables and there are
also a number of different types of carbs.
For instance, carbs come
in the form of sugars, starches, and fibre.
For the most part, the
digestive system divides carbs into sugar molecules which can be taken into the
bloodstream.
The majority of carbs are
transformed into glucose or blood sugar and in this way, carbs provide energy
for our bodies.
Those who lack sufficient
carbohydrates in their diet may suffer from fatigue.
Carbs can be filled with
nutrients.
For instance, fruit contains vitamins A and C, fibre, and folate, vegetables are a good vitamin and fibre source, they usually contain a greater variety of minerals than other foods do, whole grains can provide you with fibre, protein, and B vitamins and legumes can provide you with protein, iron, and potassium.
For instance, fruit contains vitamins A and C, fibre, and folate, vegetables are a good vitamin and fibre source, they usually contain a greater variety of minerals than other foods do, whole grains can provide you with fibre, protein, and B vitamins and legumes can provide you with protein, iron, and potassium.
But carbs can also be
potentially bad for your health.
Biscuits (that’s cookies
to our American friends), potato chips, and soft drinks also contain carbs in
the form of sugar and flour and these refined carbohydrates have been linked
with diabetes and heart diseases, making these carbohydrates a dangerous
choice.
There are a number of
good reasons to ban these carbs from your diet.
They are extremely high
in calories and offer little in the way of nutrients and because they contain
no fibre they will not keep you satisfied.
Such carbs offer you zero
nutrients but plenty of fat so you should avoid processed grains and sugars instead,
eat whole grains, fruits, and vegetables to maximise your nutritional intake.
Instead of eliminating
carbs completely from your diet simply ban those that increase the size of your
waistline.
There is another way to
think about carbs.
You can generally divide
them into two categories: simple and complex.
A simple carb, such as
sugar, promotes weight gain therefore you should select low-sugar foods,
especially low-sugar beverages however, surprise, surprise, complex carbohydrates promote weight
loss.
Health experts recommend
that dieters consume between 55 and 65 percent of their calories from these
types of carbs.
Such carbs include fruits
and vegetables and a number of other natural foods.
But it isn’t enough to
simply eat fruits and vegetables you also need to avoid fattening sauces and
condiments such as mayonnaise and butter.
By adding butter to your
broccoli or mayonnaise to your potatoes, you can raise the calorie amount
exponentially, sabotaging your diet.
The U.S. Department of
Agriculture promotes a food pyramid that recommends as many as eleven servings
of bread, pasta, and cereal however a number of recognised dietitians are
suggesting that we should cut the carbs altogether.
It is interesting to
point out that neither the American Heart Association nor the American Diabetes
Association believes that the glycemic index should be considered when
following a weight loss plan while the Diabetes Association concedes that
various foods offer different glycemic responses, the Association’s leaders
believe the most critical factor is the number of carbs rather than the form of
the carbs consumed.
The dietary information about carbs can be
confusing however a number of dietitians say that, while you might not want to
cut carbs out of your diet entirely, you should eat carbs only in
moderation.
Health experts also say
that you should limit your carb intake to good carbs and pass up the bad
ones.
By following such a plan,
you should have energy but you shouldn’t pack on the weight.
It may be difficult at
first to follow such a diet plan, since many of us are conditioned to eat bad
carbs in order to elevate our moods in time, however, you may find that you
enjoy the fruits and vegetables you’re eating, and you may not even miss those potato
chips.
Are You A Carb Addict?
It has been estimated
that three out of every four overweight people are addicted to
carbohydrates.
But what does this
mean?
In essence, it means that
you have too much of the hormone insulin in your system, this insulin prompts
you to eat often and to consume the wrong types of foods.
Some of the tell-tale
signs of carbohydrate addiction include fatigue, mood swings, and migraines
which can be caused by low blood sugar.
A carb addiction can lead
you to consume a whole bag of pretzels
at one sitting, or to indulge in half a cake at dinner time.
Your body is conditioned
to eat as many carbs as possible so it may seem that at times you’re never
really satisfied no matter how much or how often you eat.
There’s a programme called
“The Carb Addicts Diet” where you eat two meals per day of vegetables and
protein with the third meal of protein, vegetables that are not filled with
starch, and carbohydrates.
During this last meal,
known as the reward meal, you can even eat dessert.
The trick is to skip the
carbs for two meals each day.
The authors of the
program believe that, if you follow this regimen, you will lose your cravings
for carbohydrates in time.
If your urge to consume
carbs does not disappear by the second week of the program, they recommend
checking your diet to see whether you are following the program closely.
With the Carb Addicts
plan, like other diet plans, you need to closely monitor your portion sizes, all
of your hard work will be in vain if you allow yourself to overindulge in
sweets, even if it is for only one meal a day.
Also, you need to make
sure that the protein you consume is not high in fat.
You may want to eat fish,
chicken with the skin removed, or lean meats when trying to obtain a protein
source.
Another important aspect
of the Carb Addicts plan is that you are not permitted artificial sweetener
except during your reward meal.
This can be quite a
challenge, especially if you’re accustomed to sweetened coffee in the morning however,
it can be well worth the deprivation in the long run as you see those kilos
melt away.
There is no set time for
the reward meal however the authors of the plan recommend that the meal take
place in the evening because it can take 12 to 24 hours for the body to
overcome carbohydrate overload.
There is also a
psychological advantage to having the meal at night, it gives you something to
look forward to all day long.
You should begin your
reward meal with a salad, such as a Caesar salad or an Oriental salad, then divide the rest of the meal into
thirds: One third should consist of
low-carb vegetables, one-third protein, and one-third carbs.
This formula has proven
successful in enabling individuals to achieve long-term weight loss.
As with many other meal
plans, the biggest challenge for those who are on the Carb Addicts Diet is the
ability to stick with it.
Dieting can be hard work,
no matter what kind of rewards await an individual at the end of the day, your
commitment will enable you to stay with the program, even when it becomes
particularly challenging.
Surf the Web and you’ll
find a number of testimonials offering glowing reviews of the Carb Addicts Diet
but you should keep in mind that results can differ from individual to
individual and while some people might see rapid weight loss with the Carb
Addicts plan, others may see only moderate weight loss.
The success of the
program may depend on your own individual physiology.
Is the Carb Addicts Diet
a fad?
It all depends on who you
talk to.
While some people see it
as a significant dietary breakthrough, others view it as just a passing fancy
and medical experts disagree as to whether the Carb Addicts Diet represents
sound nutrition.
In the end, you, in
consultation with your personal physician, will have to decide whether the Carb
Addicts Diet will work for you.
As always your comments will be welcome, please leave them below,
thanks.
As always your comments will be welcome, please leave them below,
thanks.