Carbohydrates are probably the last nutrients on your mind when you want to lose weight, because you hear a lot of bad things about them, such as the fact that they have more calories, you can gain weight, or they increase the blood sugar level.
Yes indeed, if you look at it from this perspective, carbohydrates are not indicated in the diet, but you should know that there are two kinds of carbohydrates, of which only one can help you lose weight harmoniously and then keep your weight.
Simple Carbohydrates vs Complex Carbohydrates
Simple carbohydrates are the ones that sabotage your figure and make you fat. In this category are the following foods:
• white bread, white pasta, white rice, white sugar;
• junk food;
• candy, chocolate;
Virtually all the simple carbohydrates are refined foods that provide you with no nutrients, just calories.
They are quickly assimilated into the bloodstream and force pancreas to produce more insulin. In this way, simple carbohydrates are rapidly converted into fat.
By comparison, complex carbohydrates are the ones that help you lose weight and then maintain your weight. These carbohydrates are assimilated slowly into the bloodstream and are converted into energy, not fat deposits.
Complex carbohydrates are found in foods such as:
• baked or boiled potato;
• beans, peas, lentils and other legumes;
• non-starchy vegetables (tomato, cucumber, lettuce, broccoli, pumpkin, etc.);
• pasta and whole wheat bread;
• unsweetened dairy;
• banana, raspberry, apricot, strawberry, blueberry, blackberry, etc.
Carbohydrate diet requires eating more often, foods that contain these nutrients. It is important to pay attention to portions and try to have three meals a day plus two filling snacks. In this way, your body will be constantly supplied with nutrients and will have more power to burn fat.
Let’s see a menu according to this diet, carb diet:
Breakfast: a bowl of milk with oatmeal or yogurt with granola and blueberries;
Snack: a banana and a handful of almonds;
Lunch: grilled fish with steamed broccoli;
Snack: tuna sandwich on wheat bread, tomatoes and lettuce;
Dinner: baked potato with vegetable salad.
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