Useful and correct carbohydrates. Carbohydrates: what are they for and how much to eat per day Eating simple carbohydrates

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Mar 31 2017

Content

Most open source diets require only protein for weight loss, but this is unhealthy. It is much more important to know what carbohydrates you can eat when losing weight, what foods contain them, and how slow and fast differ. Based on this information, it is easy to draw up an individual nutrition plan for yourself, which will not let you starve but will contribute to body shaping.

What are carbohydrates

If proteins are building blocks for muscle tissue, and fats are needed for blood vessels and the heart, then carbohydrates are a source of energy, without which the life of the body is impossible. Their complete exclusion, as you might guess, leads to the fact that a person becomes lethargic, feels weak, cannot concentrate on basic tasks, and feels hungry. Doctors say that the deficiency of this macronutrient in the diet (as happens with active weight loss) is the main reason for cravings for "harmful" (chocolate, cookies), since glucose is present there - an alternative source of energy.

Figuring out what carbohydrates you can eat while losing weight is the main task of every person who cares about their health. A simple classification helps in this, according to which they are divided into:

• complex or slow;
• simple or fast.

Complex carbohydrates

This group is characterized by a large number of structural units - among which are glycogen, fiber and starch. In this case, the last element is a set of simple saccharides, and the first is responsible for energy production. Fiber, or cellulose, is required for saturation and is a slowly digestible element, and is not completely digested. Complex carbohydrates can be eaten frequently because they do not stimulate insulin spikes, and their constituent units further contribute to lowering total sugar levels. This is the most useful kind.

fast carbohydrates

An alternative name for this group is easily digestible or simple carbohydrates. They are distinguished by the minimum number of structural units: no more than 2 molecules. They are processed in seconds, so they enter the bloodstream almost instantly and provoke a spike in sugar with a high glycemic index. This entails an instantaneous rise in energy, but it falls at the same rate. Fast carbohydrates can be eaten with a breakdown, when you need to urgently restore working capacity for a short time, but they saturate for a short time, so a vicious circle is obtained.

What foods contain carbohydrates

Almost all foods have a certain amount of this macronutrient, except for meat (even shellfish), which is a source of protein. Although, after heat treatment, it receives a certain share of carbohydrates if it is supplemented with seasonings, sauces, etc. The same applies to fat, vegetable oils, but fats prevail here. Deprived of this macronutrient and hard cheeses (Parmesan, Gruyère, etc.).

Mostly carbohydrates in food are found in:

• cereal crops;
• plant foods (vegetables / fruits);
• bakery products;
• dairy products;
• eggs.

Foods high in carbohydrates

Even when losing weight, you can safely use carbohydrate foods in your diet, but you need to take into account its composition and understand your daily intake. Foods with a high carbohydrate content are not enemies of the figure and can even be one of the basic elements of the menu if they are indigestible compounds, and not simple sugars. The main carbohydrate-containing products are:

• bread and related products (bread, cookies, buns, pies, etc.);
• confectionery;
• sweet drinks;
• pasta;
• cereals (both cereals and cereals are meant);
• potato;
• mayonnaise;
• honey, sugar;
• fruit;
• nuts, seeds;
• milk products.

Low carb foods

Finding food that has almost no this macronutrient is easy if you remember the calorie content of 1 gram of carbohydrate is about 4.1 kcal. A simple logical conclusion would be the following: foods with a minimum content of carbohydrates are foods with a minimum energy value. Among them:

• greenery;
• vegetables (excluding the previously mentioned potatoes, boiled carrots and beets);
• eggs;
• mushrooms;
• feta cheese, etc. soft cheeses.

Foods with slow carbohydrates

The basis of a healthy diet should be complex macronutrients, since they saturate for a long time and do not cause insulin surges. All foods with slow carbohydrates are high in calories, but this is the case when these figures are good for losing weight. The list of such products is as follows:

• cereals (on water, because milk is a source of lactose or sugar, which causes an increase in insulin) from cereals, and not flakes that have not been actively cleaned;
• wholemeal bread;
• the legume group - chickpeas, beans, lentils, peas - is additionally a source of vegetable protein, and therefore is valued for weight loss and among vegetarians;
• vegetables, among which, according to the degree of benefit (due to the amount of fiber), all types of cabbage, zucchini, tomatoes, peppers are in the lead.

Foods with fast carbohydrates

You can determine the sources of simple carbohydrates by referring to their chemical composition - if a product contains a large amount of sugars, it will be classified as easily digestible. All sweets (cakes, sweets, etc.) are automatically assigned to this group, even honey, which is considered safe for weight loss. Dark chocolate is also here, although they can be replaced with milk chocolate because of the good composition. Almost all factory-made products are with fast carbohydrates, since sugars are often among the flavorings, even in sauces and mayonnaise.

A few more nuances:

• Semolina is the only cereal that is classified as an "empty" carbohydrate.
• Cane sugar is not light in calories, but the same as white refined sugar.
• Snacks and breakfast cereals, even if they are based on cereals, are a secondary product, which is a set of "empty" macronutrients.
• Preserves, jams and jams, even homemade ones, also provoke sugar surges due to GI.

The rate of carbohydrates per day

The daily amount of this element is never reset, even if you are aiming for rapid weight loss. Completely exclude carbohydrates - start active burning of glycogen, but at the same time give impetus to disorders in the functioning of the nervous system, liver, kidneys, heart and other systems. In addition to the excess protein, which is characteristic of this type of weight loss methods, leads to ketoacidosis - poisoning of the body with elements of its decay. If you calculate the individual rate of carbohydrates per day, you can lose weight without such terrible consequences and without a feeling of constant hunger.

When dieting

There is a classic rule that is relevant even for those who want to lose weight quickly - the proportion of carbohydrates in the diet should not be less than half of the daily plate. The ideal ratio is 7:3, where the smaller number refers to the sum of fats and proteins. Shortage is fraught with a permanent feeling of the year, as a result of which it will be difficult to maintain a diet. At the same time, simple carbohydrate foods during weight loss are completely excluded, and the indicated figure will need to be taken only by those that the body will absorb for a long time.

When losing weight

Even if you need to quickly lose weight, you can only reduce the daily intake of carbohydrates in the diet to 50 g. An individual calculation is more reasonable, according to which at least 2.5 grams of this macronutrient is taken for every kilogram of body weight. So for a woman weighing 55 kg, the daily intake of carbohydrates for weight loss will be 137.5-140 g. If there is physical activity, the consumption of this trace element per day rises to 5 g / kg.

What carbs to cut out to lose weight

From the above information, you can isolate the key point - the danger to the figure is simple sugars. As a result, you yourself can easily say which carbohydrates you can’t eat when losing weight - fast, i.e. sources of high GI. Their main problem is the synthesis of insulin in response to the ingestion of such a macroelement into the blood. If the body does not immediately begin to use the received sugars, they become body fat. Experts advise eating such foods only before physical activity.

The right carbs for weight loss

Good food for weight loss is high in fiber and has a low GI: it takes a long time to break down. The right carbohydrates for weight loss are also easy to recognize by the lack of natural sweetness, i.e. fructose, sucrose, etc. elements are not there. “Good” macronutrients will be found in:

• vegetables (especially cruciferous);
• greens;
• cereals;
• legumes.

Take into account that it is not enough to consume only complex carbohydrates when losing weight - they should only be included in breakfast and lunch, and only proteins should be eaten in the evening and at night. If you really want light carbohydrate-containing food (milk and its "relatives" here), you need to eat it in the morning. In snacks, sweets can be replaced with high-carb nuts - they are heavy, because they contain a lot of fat, but they nourish well, and a small portion (10 pieces) will not hurt.

List of complex carbohydrates for weight loss

According to nutritionists, all high-carbohydrate foods that contain more than 2 molecules will not adversely affect the figure. However, for greater confidence in a positive result from a diet or a simple menu correction, you need to know the list of complex carbohydrates for weight loss. Food with a focus on weight loss should contain:

• fiber;
• pectins;
• glycogen;
• starch (to a lesser extent).

You can observe this list of carbohydrates in products for weight loss - cereals, nuts, seeds that contain fiber, apples and apricots, cabbage, cucumbers, cranberries - sources of pectin, buckwheat, rice, pasta, where there is starch. It is difficult to get glycogen from food, because it contains a minimal amount (mainly in fish), but it is in excess and is not needed.

Carbohydrates are a key component of most foods and the main source of energy for humans. Depending on the number of structural units, carbohydrates are divided into simple and complex. Simple (“fast”) carbohydrates are easily absorbed by the body and quickly increase blood sugar levels (that is, they are high), which can lead to a deterioration in metabolism and weight gain.

Complex carbohydrates (starch, fiber) consist of many linked saccharides, including from tens to hundreds of structural elements. Food with such carbohydrates is considered more useful, because during digestion it gives up its energy to the body gradually, thus providing a stable and long-term feeling of satiety from food.

Most diets for weight loss are built on the exclusion of carbohydrates from the diet (or on their restriction). At the same time, the most popular and effective diet for rapid weight loss is, which implies a complete rejection of fast carbohydrates and eating only a small amount of food with complex carbohydrates.

What foods contain carbohydrates?

Carbohydrates are found in almost all foods - however, with the exception of animal products (primarily various types of meat and fish). At the same time, natural plant foods contain mainly slow carbohydrates, while products with are most often manufactured industrially (from white sugar to pastries).

Food product name	Total carbohydrate content per 100 g	Sugar in the composition,% of all carbohydrates
Sugar	100 g	100%
Honey	100 g	100%
Rice (before cooking)	80-85 g	<1%
Pasta (before cooking)	70-80 g	1-2%
Buckwheat and other cereals	65-70g	0%
Bread	45-55 g	10%
sweet pastries	40-50 g	20%
Ice cream	20-25 g	90%
Fruit juice	10-15 g	100%
Cola and other sodas	10 g	100%

Benefits of carbohydrates for the body

Recall that the nutrients necessary for human life are divided into macronutrients (water, carbohydrates, fats, proteins) and micronutrients (vitamins, minerals, antioxidants). Each of the nutrients is unique and is used in the metabolism in a specific way. Carbohydrates play a major role in this, being a key source of energy for living organisms.

Carbohydrates are needed both by the human brain (glucose is its key fuel), and its muscles (carbohydrates are stored in them in the form of glycogen) and other organs. The body's need for various products with carbohydrates is about 250-500 g per day, depending on the weight of the person and the level of his daily physical activity.

However, the human body can exist and practically without carbohydrates - in this case, it is rebuilt to use fat reserves and ketone bodies. Another effective diet without carbohydrates is built on this principle -.

Carbohydrates: simple and complex

Once in the stomach, foods with high glycemic index fast carbohydrates (for example, table sugar, various sweets or even white rice) are transformed into blood sugar in a few minutes. Since high sugar levels are dangerous for the brain and various internal organs, the body tries to neutralize this increase as quickly as possible.

Unfortunately, the easiest way to dispose of excess fast carbohydrates is to convert their calories into fat stores. At the same time, sharp fluctuations in blood sugar lead to the appearance of hunger and a characteristic desire to eat sweets again. A vicious circle arises - a person gets fat from such products, but cannot refuse sweets. However, weight loss always starts with.

Fast Carbs: Food List

• sugar (including honey, sugary sodas such as colas, and fruit juices)
• jams, preserves, marmalade and other sweets
• bread and all kinds of pastries made from white flour
• most sweet fruits
• White rice

Complex carbohydrates - what is it?

Complex carbohydrates are primarily starch (the main carbohydrate of plants), glycogen (the main source of muscle energy) and food. Starch is essentially a collection of simple carbohydrate molecules tightly bound together. The body needs both time and energy to break down foods with complex carbohydrates. That is why complex carbohydrates are called "slow" and are more useful.

The main function of complex carbohydrates is both to ensure digestion (for example, fiber is responsible for the normal movement of digested food through the esophagus) and to store energy for physical activities. In addition, eating fiber and other complex carbohydrates normalizes blood glucose levels, which is especially important when dieting for diabetes.

Complex Carbohydrates: Food List

• various whole grains
• durum wheat pasta
• green vegetables
• Brown rice
• beans and other legumes

glycemic index of food

As FitSeven mentioned above, the simpler the composition of a particular carbohydrate and the less saccharides it contains in its formula, the faster it is digested and enters the bloodstream, raising sugar levels. Complex vegetable carbohydrates (a mixture of starch and fiber), consisting of hundreds of linked structural elements, are absorbed much more slowly.

Recall that the rate of absorption of a product with carbohydrates is directly related to its glycemic index (GI). Carbohydrates with a low glycemic index (for example, other cereals) are digested slowly, causing a gradual increase in blood sugar, while carbohydrates with a high GI (table sugar, white flour) give their energy to the body as quickly as possible.

Good and bad carbohydrates

The most beneficial for health (and for the figure) are the complex carbohydrates of vegetables and other plants that have undergone moderate heat treatment. Then there are a variety of grains (ranging from wheat to corn), whole grains and fruits, which contain plenty of dietary fiber and have an average glycemic index.

Separately, we note that grains that are completely peeled from the shell (for example, white rice, white flour and various products from them) are neutral for the body, their excessive consumption can still lead to weight gain. Remember that most simple carbohydrate foods (including fruit juices) should be as limited as possible in a healthy diet.

Norms of carbohydrates for weight gain

The opinion that foods with carbohydrates are fattening and should be limited as much as possible in everyday nutrition is based on a misunderstanding of the glycemic index of simple and complex carbohydrates. In fact, carbohydrates should make up the bulk of a healthy person's diet - they should account for 50 to 80% of total calories (250-400 g per day).

Norms of carbohydrates for weight loss

There are many diets that promise rapid weight loss after eliminating carbohydrates from the diet - for example, or. While these diets may be effective for weight loss in the short term, in the long run they are considered not very healthy (with the exception of a gluten-free diet).

It must always be remembered that the complete rejection of food containing carbohydrates will deprive the body of most vitamins and minerals, which can lead to both exacerbation of chronic diseases and the development of new ones. In fact, weight loss on protein diets is impossible without deplorable health consequences (3) - especially when it comes to weight loss of 10 kg or more.

***

Carbohydrates are the main source of energy for human life. Dietary sources of carbohydrates are all kinds of foods. At the same time, it is necessary to separate the negative impact on health and weight gain from excessive consumption of carbohydrate foods with a high GI and the benefits of complex vegetable carbohydrates and fiber.

Data sources:

1. Glucose: Energy Sources,
2. Diet Percentages: Part 2 Lyle McDonald
3. Low Carb Diet: Health Risks,

It is believed that if you drastically reduce the use of various sweets, weight loss will not take long, and here it is - a flat tummy, a toned figure, admiring glances of men on the beach! But, if it's so easy, why does the weight go away and then come back again?

That's right - proper protein nutrition first gives a noticeable and quick effect. In the spring, sitting on a "beach" diet and reducing the amount of carbohydrates, we begin to lean on food rich in proteins - meat, poultry and fish - and lose weight in the first days. Bread and pastries, cereals, fruits, sweets and sugar are sent to the “black list” of our diet.

And then, for some reason, along with the passing kilograms, lethargy, weakness, dizziness, digestive problems, depression, and, of course, a constant desire to eat a piece of chocolate or cake begins to haunt us.

The desire to eat sweets And already nothing around pleases.

What to do? First of all - stop being afraid of carbohydrates! When you learn to distinguish between them and use them correctly, you will no longer have to torment yourself with meaningless restrictions. But first things first!

Which carbs are good and which are not?

Carbohydrates are simple and complex . They are found in most of our daily products.

Simple Carbohydrates are called so because they have a simple chemical structure, and the body absorbs them quickly. There are a lot of simple carbohydrates in sweets, cakes, desserts, chocolate, sugary drinks, white bread and rolls, juices and fruits. These products instantly satisfy hunger, but, unfortunately, for a very short time. Already half an hour after a cup of tea, drunk with a chocolate bar, we begin to think about what else to have a snack. This is how we quietly overeat.((WIDGET-6104))

Complex Carbohydrates, on the other hand, take longer to digest. Dishes that contain a lot of complex carbohydrates saturate the body slowly, but for a long time. After a plate of morning porridge or a healthy sandwich (for example, from whole grain bread, cheese and greens), we even physically feel a surge of energy. These nutrients are found in cereals, cereals, vegetables, pasta, legumes, nuts, fruits and dried fruits.

Complex carbohydrates It is complex, or healthy carbohydrates are the basis for active life. They can and should be used.

It is important to remember that complex carbohydrates are also divided into two types: starch and cellulose.

What products can you find them in?

Starch found mainly in pasta and rice (55-70%), legumes (40-45%), various types of bread (30-40%) and potatoes (16%).

fiber look in greens and fresh vegetables (cabbage, carrots, pumpkin, potatoes, spinach, asparagus, broccoli).

Look for fiber More fiber is found in fruits and dried fruits, cereals (wheat, rice, buckwheat, wholemeal flour, durum wheat pasta, whole grain bread), legumes (beans, green peas, chickpeas), asparagus, berries (gooseberries , blueberries, currants), nuts and seeds (walnuts, almonds, pistachios, sunflower and pumpkin seeds) and seaweed.

How to use carbohydrates correctly? 5 simple rules

1. Complex carbohydrates should be about 40-50% of your diet

Why? Carbohydrates for our body - the same fuel as coal for a locomotive. If we throw coal into the furnace regularly, our locomotive moves confidently, without slowing down. When the coal runs out, the locomotive slows down. If we throw a couple of buckets of coal into an extinct firebox, it will take a lot of time and effort for the driver to re-ignite the fire and pick up speed.

The same thing happens with our body. As long as we regularly supply him with carbohydrates, he works without whims, and the metabolism occurs in a normal mode. As soon as we create a little stress for him by stopping consuming carbohydrates, the smart organism will immediately begin to stock up “for future use” with pleasure, increasing the volume of fat folds at the waist. At the same time, the metabolism slows down: you can’t rush, you need to save your strength! The instinct of self-preservation is inherent in us by nature from birth.

2. Limit the use of foods that are high in starch

To maintain balance in the body, we need everything one moderate portion pasta, rice or potatoes, three to four slices of bread a day. If there was porridge for breakfast, then for lunch we eat soup or borscht, meat dishes. If for breakfast we ate cottage cheese with fruits and a sandwich, then for lunch you can eat pasta and vegetables.

Why is that? It's all about the starch molecules. They are not digested in the body, but only swell, absorbing moisture and forming a kind of paste in the digestive tract. If you eat a lot of foods containing starch, then the work of the entire digestive system is disrupted, while the metabolism changes, extra pounds begin to literally “stick”: the body does not work as it should.

But what if I want both porridge in the morning and potatoes with herbs for lunch? If you make it a rule to eat a portion of oatmeal every morning, then at lunchtime you can safely treat yourself to pasta or delicious mashed potatoes. Oatmeal is our magic wand, which makes the body work like clockwork.

3. No starch for dinner!

For an evening meal, starch is too heavy a food. And at night, our digestive tract must rest, like the rest of the body.

What do i do? For dinner, lean fish, lean meats, and fiber-rich vegetables are good choices. Cellulose, by the way:

Conducts a "general cleaning" of our entire body. Dead cells, toxins and slags - fiber, like a janitor, "sweeps" everything unnecessary;

It absorbs moisture very well and removes excess water - this is especially true for people suffering from edema;

Reduces the calorie content of food. Assimilation of carbohydrates slows down, as a result, the absorption of sugar in the intestine also slows down. The feeling of hunger does not come much longer;

Supports the natural microflora in the intestines, which has a beneficial effect on the condition of hair and skin;

Lack of fiber in our diet can lead to various diseases. Obesity, diabetes, gallstone disease are just some of them.

4. Starch does not mix well with other foods.

What does starch work well with? Best with vegetable salads, raw vegetables that are high in fiber.

A salad of fresh cucumbers will be an excellent addition to rice. Greens, fresh, stewed or grilled vegetables are perfect for dishes made from potatoes, cereals or pasta. The so-called starchy vegetables are pumpkin, beets, potatoes, carrots, celery root and parsley.

Salad

5. Foods containing starch are digested faster and better when raw than those that have undergone heat treatment.

You can make delicious salads with greens from fresh beets and carrots. Other starchy vegetables that we are not accustomed to eating raw - such as potatoes or pumpkin - need to be properly cooked: steamed or baked in the oven for a minimum amount of time. It is better not to boil the porridge, but try to cook them more crumbly. Potato juice is very useful - it helps to cleanse and remove excess fluid from the body.

And how do you eat raw pumpkin? Prepare a very simple and delicious salad! It is perfect for dinner or will help satisfy your hunger in the afternoon.

PERFECT DIET SALAD

Perfect Diet Salad

Necessary:
100 g raw pumpkin
100 g raw carrots
100 g apple
30 g walnut kernels
1 tsp white mustard seeds
1 tsp olive oil
0.5 tsp balsamic or apple cider vinegar

How to cook:
1. Peel and grate pumpkin and carrots.
2. Peel and cut the apple into strips or cubes.
3. Finely chop the walnut kernels with a knife.
4. Combine olive oil and vinegar.
5. Mix the main ingredients and dress the salad with a mixture of vinegar and oil.
6. Put on a serving plate and sprinkle mustard seeds on top.

Salad must be seasoned with vegetable oil. Vitamin A, contained in carrots and pumpkins, is fat-soluble, and is absorbed in our body only if there are fats in the dish. But salting such a salad is not recommended. It tastes great with a mixture of vinegar and olive oil.

Take the best from nature, be beautiful and energetic!

Best regards, Natalie Lissy

Carbohydrates are carbon and water, which are a vital part of the body's cells. Carbohydrates are the main source of energy for the human body, so they are very important.

Our body uses energy derived from carbohydrates (organic substances). If it is not enough, then fats are broken down, and then proteins follow them.

If there is too much energy from important organic substances, then they turn into fat and are deposited. Accordingly, cholesterol rises, which negatively affects the cardiovascular system.

Low-carbohydrate foods help fight extra pounds, so they are part of different diets. So, carbohydrates in nutrition: benefit or harm.

Simple and complex carbohydrates in the human diet

According to their chemical structure, carbohydrates in the diet are divided into two groups.

1. Fast (simple) are sweets, rolls, white rice, semolina, honey, alcohol.
2. Slow (complex) - boiled vegetables, various cereals, bran, brown rice, oatmeal, cereals, legumes, dark chocolate, pasta.

What is the process of saturating the body with fast and slow carbohydrates? The main component of any carbohydrate is sugar.

Monosaccharides are simple sugars that cannot be broken down into simple ones and are absorbed by the body very quickly.

Disaccharides are more complex sugars consisting of two molecules, so it takes time to break them down.

Polysaccharides are complex compounds; the body spends a lot of time on their decomposition. They are hard to digest.

As soon as sugar enters the bloodstream, a person feels a surge of energy, vivacity and hunger, fatigue disappears. But after a short time, everything goes away, since insulin is in a hurry to normalize blood glucose. Thus, fast carbohydrates, which do not need time to break down polymer chains, immediately increase blood glucose and, consequently, there is a sharp release of insulin.

Insulin neutralizes the elevated glucose levels and redirects the incoming sugar to the fatty layer. And the person wants to eat again.

When slow organic substances enter the body, sugar grows gradually, there is no stress for the body. Insulin is produced in small quantities, the fatty layer does not appear.

Simple carbohydrates in the diet

Simple carbohydrates in the diet:

• monosaccharides;
• disaccharides.

The following deserve special attention:

• sucrose;
• glucose;
• fructose;
• lactose.

Glucose (grape sugar) is found mainly in fruits. Fructose (fruit sugar) - in fruits, honey.

Glucose is absorbed by the body quickly, therefore, blood sugar may increase, fructose decomposes longer, it does not come into contact with insulin, entering the cells without its participation. Fructose is converted to glucose in the liver, but this process is not strenuous.

Glucose is important for the nervous system and is the main source of oxidation. It is easily converted to glycogen.

Fructose is also rapidly oxidized by the body. Some of it is converted to glucose in the liver, but insulin is not required for absorption. Therefore, slow intestinal absorption is better tolerated by diabetics.

Sucrose (ordinary sugar) is the safest source of energy, it immediately enters the bloodstream and, if it is in excess, can harm the body, increasing sugar, leading to diabetes.

Lactose is useful for the body, it turns into galactose and glucose. It can be found in milk and dairy products. It is especially abundant in milk and kefir, a small amount is found in yogurt and sour cream.

With age, milk consumption should be limited, as the number of enzymes that break down lactose decreases, it is better to use sour-milk products.

Complex carbohydrates in the diet

Complex carbohydrates that are digested for a long time are useful:

• glycogen;
• starch;
• cellulose.

Complex carbohydrates contain:

• cereals;
• dark pasta;
• legumes.

Animal products contain glycogen, which contains a huge number of glucose molecules. There is a lot of glycogen in the liver.

How many carbohydrates should be in the diet?

Each person, depending on age, gender, activity in life, requires a different amount of carbohydrates. It is also worth considering that their excess can lead to excess weight.

If a man does not play sports, is not physically active, 400 grams of carbohydrates per day is enough for him. If a person works mentally, then glucose will not harm him.

Women with a normal lifestyle need only 300 gr. But if you want to lose weight and do not play sports, physical labor, then you need to reduce the amount of carbohydrates consumed. You will not only lose extra pounds, but also improve your body, improve your well-being.

But it is absolutely impossible not to eat foods that do not contain carbohydrates. Weakness, fatigue, apathy, loss of appetite may appear, as you deprive your body of energy important for life.

After all, sugar is good for our bodies:

• the brain needs - 140 grams per day;
• muscles about 120 gr.
• heart, blood vessels - 40 gr.

On the day we can eat 75 grams of starchy carbohydrates, with this amount of sugar will not increase, the appetite will not increase.

The content of carbohydrates in the diet

It will be right if you put on your plate:

• half a plate of salad;
• a quarter of the plate is protein;
• the other quarter are starchy carbohydrates.

Eat whole grains often:

• loaves;
• cereals;
• crackers;
• brown rice;
• oats;
• vegetables fruits;
• legumes;
• low fat dairy products.

You rarely need to eat foods with ordinary flour:

• rolls;
• bagels;
• potatoes;
• White rice.

It is better not to eat sweets, desserts:

• baking;
• donuts;
• cakes;
• pies;
• sweet cereals;
• cakes;
• ice cream;
• pretzels with salt.

And, of course, do not drink sweet soda. It contains a huge amount of sugar and unhealthy substances.

If you care about your health and think that extra carbohydrates can be harmful for you, then eat foods with a low content of organic substances.

Include low carbohydrate foods.

1. Dairy and sour-milk products with a low percentage of fat content (milk, low-fat sour cream, cottage cheese, kefir, yogurt).
2. Vegetables without starch - cucumbers, tomatoes, leafy vegetables, radishes, lettuce, green onions, carrots, pumpkin.
3. Few carbohydrates in eggs.
4. From meat products, chicken drumstick (without skin), minced turkey, low-fat pork tenderloin, and beef steak can be noted.
5. Do not forget about lean fish, canned pink salmon. They are not only healthy, but also low in carbohydrates.
6. From fruits, choose sour citrus fruits (lemon, lime), unsweetened (avocado, red grapefruit, apricot).

Low carb foods are rich in fiber.

But you don’t need to eat only these foods, the food should be varied, include fats, carbohydrates, and proteins, otherwise you will only harm your body.

Nutritionists have concluded that carbohydrates should be divided according to the glycemic index. The glycemic index will rise the higher the higher the glucose level rises after eating a product with carbohydrates.

The starting point was the glycemic index of glucose - 100. All other products with carbohydrates began to be compared with it.

Carbohydrates are divided into the following groups.

1. Conditionally good - increase glucose up to 50 units. They are well absorbed and processed by the body.
2. Conditionally bad - increase blood glucose higher than 50 units. They increase the load on the pancreas and the entire body, increasing fat reserves.

Carbohydrates with a high index (conditionally bad):

• malt - 110;
• glucose - 100;
• baked potatoes - 95;
• white bread with premium flour - 95;
• instant mashed potatoes - 90;
• honey - 90;
• carrot - 85;
• corn flakes, popcorn - 85;
• sugar - 75;
• white bread - 70;
• processed cereals with sugar (muesli) - 70;
• bar chocolate -70;
• boiled potatoes -70;
• cookies - 70;
• corn - 70;
• peeled rice - 70;
• gray bread - 65;
• beets - 65;
• bananas, melon - 60;
• jam - 55;
• pasta from premium flour - 55.

Carbohydrates with a low index (conditionally good):

• bread with wholemeal flour with bran -50;
• brown rice - 50;
• peas - 50;
• unprocessed cereals, without sugar - 40;
• oatmeal - 40;
• fruit juice, freshly squeezed without sugar - 40;
• gray bread with wholemeal flour - 40;
• pasta with wholemeal flour - 40;
• colored beans - 40;
• dry peas - 35;
• wholemeal bread - 35;
• dairy products - 35;
• dry beans - 30;
• lentils - 30;
• Turkish peas - 30;
• rye bread - 30;
• fresh fruit - 30;
• canned fruits without sugar - 25;
• black chocolate (60% cocoa) - 22;
• fructose - 20;
• soy - 15;
• green vegetables, tomatoes, lemons, mushrooms - less than 15.

Such a division is conditional and depends on how often and in what quantities a person uses certain foods in the diet. If you eat little and infrequently bad carbohydrates, then they will not lead to extra pounds. There will be no harm to the body. A person needs all carbohydrates, but in reasonable quantities.

Conclusion: carbohydrates in the diet must be present. Also forget about physical activity, sports, exercise, they are simply necessary for the tone of all organs and systems. Sports will help you lose weight and stay healthy!

Best regards, Olga.

The effectiveness and efficiency of training directly depends on the balance of the diet. Against the background of a lack of complex carbohydrates, the tone of the body and strength indicators are sharply reduced. This is especially negative in training with weights, as the athlete experiences a constant lack of energy.

Organic compounds related in their chemical structure to polysaccharides are called complex and slow carbohydrates. Their molecule contains a variety of monosaccharides, a lot of glucose and fructose.

Many vital processes in the body occur with the participation of monosaccharides. They promote the processing of fats and proteins, have a positive effect on the liver. Food containing a large concentration of slow carbohydrates is best consumed before lunch, when carbohydrate metabolism has not yet slowed down.

The body metabolizes saccharides in the form of glucose. The speed at which saccharides are converted to glucose divides carbohydrates into simple, that is, fast, and complex, that is, slow. Its indicator is reflected in the glycemic index of the product. In slow people, it is quite low, and, therefore, blood glucose saturation does not occur in jumps, but slowly.

Foods with a low glycemic index are absorbed by the body even during chewing. The process is triggered by the action of an enzyme contained in saliva on food.

Slow carbohydrates show the greatest value in the winter period. Thanks to saccharides, the production of such a special hormone as serotonin is stimulated. It has a positive effect on the mood of a person, and also helps to keep the body warm.

A low glycemic index means complex carbohydrates take longer to digest. A low digestion rate eliminates insulin surges, which provoke the processing of excess carbohydrates into adipose tissues, and, consequently, leading to obesity.

After a workout, the body needs a quick replenishment of the expended energy. Complex carbohydrates take a long time to digest. This is the main reason that eating slow polysaccharides after training is not recommended.

Foods rich in slow carbohydrates are best consumed in the morning. After waking up, the body actively produces glycogen.

Types of slow carbohydrates

The structure of a complex carbohydrate includes several molecular chains that contain many monosaccharides. A similar composition is characteristic of starch, glucomannan, dextrin, glycogen, cellulose, chitin. Each of these slow carbohydrates contains thousands and thousands of monosaccharides, which ensures a long digestion process, during which energy is released slowly.

Carbohydrates should account for at least 50% of the total daily calories consumed. Difficult recommended to use before strength training. One dose includes at least 40 grams. Slowly assimilated, it gradually and evenly provides the level of glucose in the blood necessary for the athlete.

Thanks to complex carbohydrates, according to medical research, endurance indicators increase, and the fat burning process accelerates. They keep the energy at a consistently stable level. Eating a portion of carbohydrates, a person does not feel hungry for a long time, which is the main key to success in reducing the daily calorie intake.

There are many sources for obtaining this compound. The most common is starch. Its slow breakdown in the gastrointestinal tract, accompanied by conversion to glucose, does not allow monosaccharides in the blood to fall below the mark. A large amount of starch is found in legumes and cereals.

The breakdown of glycogen into glucose occurs in the liver. No additional enzymes are involved in this process. The largest amount of glycogen contains pork and beef liver, a little less - yeast cells, seafood, crayfish.

Fiber is not completely absorbed, but plays an important role. It, passing through the digestive tract, helps to cleanse the body and remove cholesterol, toxins and metal salts from the intestines, and also prevents the development of putrefactive processes. By stimulating increased secretion of bile, it increases the feeling of satiety.

As a result of the breakdown of fructose, a by-product polysaccharide called inulin is formed. It is used as a sugar substitute for diabetics, found in artichoke and chicory.

All slow carbohydrates are rich in fiber, which makes these compounds beneficial for digestion. Gradually splitting, they turn into glucose, which evenly enters the bloodstream, gives a long-lasting feeling of satiety and maintains the energy balance in the body.

Slow carbohydrates for weight loss (porridge diet)

The key to losing weight is the use of foods that do not cause sharp jumps in blood glucose, saturate for a long time. Structurally complex carbohydrates satisfy both conditions and are present in many diets, including losing weight on cereals. They are prepared from various cereals, but not from semolina, they may contain natural honey, cheese, fruits and berries, nuts.

Porridges are useful for weight loss both due to the content of complex carbohydrates and fiber, which helps cleanse the intestines. Based on this dish, two types of diets have been developed that differ not only in duration, but also in some other features:

Six porridges

Calculated for a week. A seven-day diet involves eating porridge from certain cereals from Monday to Friday in the following order: wheat, oatmeal, millet, barley, pearl barley, rice.

And if every day corresponds to a certain type of porridge listed above, then Sunday is a free day. On the seventh day, you can cook any of the listed cereals or all at once. Porridge is prepared without salt and only on water.

In order for the diet to have the desired effect, a few days before the start of the diet, they refuse alcoholic beverages, fast food, fried and spicy foods. The amount of porridge eaten in this case has no restrictions.

Ten-day

It involves a complete rejection of potatoes, butter, white and red meat, fish, dairy products, sugar, bread. You can eat absolutely any cereal, except for semolina. Porridges are cooked without salt, butter, sugar, not with milk. Be sure to drink a glass of water before eating.

It is allowed to add a small amount of nuts, honey or fruits to the porridge. Grains choose at your own discretion. A week and a half is a rather impressive period for which the body can begin to experience a deficiency of vitamins. This can be avoided by taking vitamin complexes.

Any diet, including porridge, based on eating food rich in slow carbohydrates, can be kept a maximum of once every six months. More frequent frequency of holding can undermine health. You need to leave the diet as delicately as possible, gradually enriching the diet with additional products.

The highest concentration of slowly digestible organic compounds with the chemical structure of polysaccharides is present in bread and pasta, cereals and various cereals. These foods are high in starch. Its breakdown into monosaccharides, including glucose, occurs as a result of hydrolysis. Starch is digested for a long time, because they have a special molecular structure.

Bread products should be used with caution. They are not all harmless to the figure. White bread contains compounds with a high glycemic index, and, therefore, the product is quickly absorbed and provokes the accumulation of body fat. Only those pasta and bread are considered useful, the dough for which was made from coarse grains, in other words, that underwent minimal processing.

Corn and potatoes also contain a large amount of starch, but are foods with a high glycemic index. Their use is recommended to be limited, especially for those who are losing weight. Among natural sources of starch, preference should be given to cereals and cereals. Barley, oatmeal, and buckwheat are especially valuable.

These cereals have the lowest GI. One serving of buckwheat, oatmeal or barley porridge allows a person to feel full for a long time, as well as full of energy and strength, which is a direct consequence of the action of slow carbohydrates.

Nuts and legumes contain much less starch but are rich in fiber. The latter is required to maintain the normal function of the digestive system and cleanse the body of harmful toxins and toxins.

They represent a fairly large group, which mainly contains starch. A characteristic feature of such products is an unsweetened and neutral taste, which is very different from what is typical for foods with fast carbohydrates.

To replenish your energy supply, you should eat the following foods rich in complex carbohydrates:

• Coarse wheat pasta.
• Wholemeal bread.
• Cookies without sugar.
• Kashi (buckwheat, rice, corn, oatmeal, etc.).
• Legumes.
• brown rice
• White and red beans.
• Lentils.
• Turkish peas.
• Hulled barley.
• Pearl barley.
• Dried apricots.
• Apples.
• Grapefruits.
• Peaches.
• oranges.
• Cherry.
• Pears.
• Avocado.
• Spinach.
• Zucchini.
• String beans.
• Onion.
• Pepper.
• Brussels sprouts, white cabbage, cauliflower.
• Broccoli.
• Mushrooms.
• Greenery.
• Tomatoes.

Complex carbohydrates are practically the only way to replenish the expended energy without the formation of fatty tissues. They can be consumed throughout the day, but the optimal time is in the first half or 60 minutes before strength training. After training, it is recommended to eat already fast (simple) carbohydrates.