Diets For Weight Loss / / August 12, 2017
Low-carb diet: the ins and outs
Recently attach great importance to carbohydrates.The broad masses finally realized what we bodybuilders know a long time ago: an excess of carbohydrates leads to fullness.I am often asked questions about the right diet and the consumption of carbohydrates.Unfortunately, I do not understand very well how carbohydrates affect the body.I only know that during preparation for a competition, it is necessary to reduce the intake of fats and carbohydrates.Could you explain to me in detail everything that concerns the relationship of carbohydrate and fat?
On important questions are answered Victor Martinez- winner of the Arnold Classic 2007
was a long time before people finally realized that the excess carbohydrates in the diet is one of the main causes of obesity.But in the war against fat number one enemy were declared itself fats.Currently, there is a great variety of diets, menus, programs, schedules and "pyramids" power to reduce the amount of fat consumed.The whole company is dedicated to the creation of low-fat foods that should form the basis of everyday food.But if the fat is it really to blame?Any experienced bodybuilder answer: no!
Not all carbohydrates are created equal
At the time, a lot of noise raised the low-carbohydrate diets, which, compared to low-fat diets are more conducive to the loss of excess weight.The basis of low-fat diets comprise predominantly carbohydrates.However, in clinical studies have shown that not all carbohydrates are useful for humans.Moreover, scientists have found a direct link between obesity and excessive consumption of carbohydrates.
Among carbohydrate foods occupy a very wide range.They are present in bakery products, rice, beans, milk products, vegetables, and even in foods of animal origin.There are three main types of carbohydrates: sugars, starches and cellulose.They all fall in our diet, it is only important - in what proportion.
Carbohydrates are composed of sugar molecules.Chains of these molecules can be either straight or branched.Cellulose and starch are composed of several chains.Some chains contain thousands of sugars.Carbohydrates are often divided into simple (they include sugars such as fructose, dextrose, glucose and sucrose) and complex (consisting of three or more linked sugars).It is believed that simple carbohydrates are harmful, and complex - useful.However, it is not so simple.The problem is that in a variety of carbohydrates the body can distinguish between simple carbohydrates from complex not so clear, as we previously thought.Regardless of whether the carbohydrates consist of single or multiple sugar molecules, all of them are equally split in the body at the single molecule sugar - glucose - to make it easier to be absorbed into the blood.The blood sugar is in the form of glucose.Glucose - the main source of energy for the body.
At the moment, the most accurate classification of carbohydrates is the Glycemic Index.It takes into account the level of blood sugar, and its rate of increase caused by the consumption of carbohydrates.Foods with a high glycemic index raise blood sugar quickly as digestible glucose almost instantly.Chocolate bars and bakery products with a high degree of processing (white bread) - are products with a high glycemic index.In the process of technological processing of grain, recently deprived of a shell containing a large amount of fiber, and rich in starch endosperm quickly turns into glucose.Carbohydrates with a low glycemic index, contained, for example, wild rice, are digested more slowly.As a result, the blood sugar level rises gradually.It is believed that a diet consisting of foods with a high glycemic index, causing a sharp rise in blood sugar levels, results in diabetes and cardiovascular disease.
When glucose enters the bloodstream, it must spread through the cells and serve as a source of energy.Because blood carries the glucose to the cells insulin - a hormone produced by the pancreas.The faster rise in the blood sugar level, the more insulin (and a faster rate) to be generated in the body.Insulin clears blood glucose.Then insulin transports glucose into cells, where it is used.But not everyone gets into the blood glucose molecules are used.Excessive amounts of glucose assisted insulin deposited in the cells as fat.
Increased level of sugar in the blood and insulin causes a surge of energy in the body (high blood sugar).Unfortunately, the blood sugar levels over time will inevitably fall, resulting in the destruction comes a desire to fill the lack.This in turn causes a person to eat more, even if he is not hungry.When the body already has rich reserves of glucose energy source as the body receives an excess?Excess saved to be processed in the future.When
cells is too much glucose, which is used as an energy source in the body it eliminates the need for fat metabolism.Fat - a backup fuel source, which is activated by the body in the absence of carbohydrates.(Incidentally, if necessary, in the absence of carbohydrates and fats in the body can be used as a source of energy and protein).
Reconsider list of foods consumed
People who adhere to a low-fat diet and tried in vain to get rid of excess weight, you should review the list of food consumed.As we said for years that low-fat diet helps to stay slim and stay healthy.Many supermarkets are selling all kinds of products with reduced fat, or their substitutes.Some experts have decided that if in a gram of fat contains twice as many calories per gram than carbohydrates or protein, it would be better to limit the intake of fat and carbohydrates to eat.However, many substitutes for foods with low fat supersaturated sugar and carbohydrates, have been subject to technological processing in order to improve palatability.Notwithstanding the fact that the fat content of these products is small, they have more calories than similar products with a normal fat content.It is terrible to imagine what is happening with the level of blood sugar and insulin levels under the influence of sugar and refined carbohydrates!While not stabilized sugar level and insulin production decreases, the fat can not be a source of energy.The fat that is deposited in the cells, and there is.Bodybuilders it has been known for a long time, and fat-free foods are eaten only ignorant people.
Low-carb is more effective than low-fat diets
Research, during which studied the use of low-fat and low-carbohydrate diets for weight loss, showed that at the end of a 6-month period, people fed the low-carb diet , lost more weightcompared to subjects on a low-fat diet.The subjects who observe a low-carb diet, felt a greater sense of fullness after a meal, as the breakdown of proteins and fats is slower than the decay of carbohydrates.In addition, they were observed spikes insulin and blood sugar levels.Consequently, there was no sudden bursts of energy and fatigue gives way to a desire to eat more carbohydrates and sweets.Their activity remained stable throughout the day.
Eventually, all products stimulate the production of insulin, but this process should proceed slowly and gradually - it should not cause transient hyperactivity, replaced by apathy and worsening of hunger.Therefore, it is always recommended to eat slowly absorbed carbohydrates, such as oatmeal and wild rice.
Useful tips for sitting on a low-carb diet
Diets intended to limit the intake of carbohydrates, helps the body to use as energy source of its own fat reserves.This fat substitute and sugar causes rapid and excessive insulin production.Now a few useful tips on how to comply with low-carb diet and stay with the survivors.Let's start with a list of the best protein products with a low content of carbohydrate (less than 1 gram):
Meat: lean beef, beef liver, chicken, duck and goose meat, quail meat, turkey, ham, lamb, veal, venison, meatbuffalo, ostrich, rabbit, another game.
Fish: cod, flounder, halibut, catfish, herring, mackerel, salmon, small cod, trout, tuna, shark, snapper, sardines.
Shellfish: crab, lobster, mussels, oysters, scallops, shrimp, squid.
Dairy products: cheese, low-fat or low-fat.
Vegetables and greens: alfalfa sprouts, arugula, lettuce, celery, endive, escarole, fennel, mint, garlic, parsley, dill, radishes, sorrel, asparagus, celery, spinach, sprouts dandelion, okra, leeksgreen onion, cucumber, tomatoes, peppers, mushrooms, olives, bamboo shoots, green beans, boiled beets, cabbage, broccoli, cauliflower, brussels sprouts, cauliflower, eggplant, zucchini, squash, turnips, rhubarb, sauerkraut, pea pods, water chestnuts (water chestnut).
In a few weeks before the body go from burning carbohydrates to provide energy for processing fat.This mechanism - the mechanism of formation of ketones, which are then eliminated from the body through urine - called lipolysis.By the state of ketosis, and we are committed, as in this case, instead of the missing carbohydrates in the body will use its own fat as an energy source.
precompetitive At the beginning of the diet is always advised to be careful - the body should be given a few weeks to adapt.Avoid consumption of food with a high sugar content and products subjected to technological processing.About sugar and bread made from white flour have to forget for a while.Sucrose (table sugar), fructose (natural sugar in fruits) and dextrose (a form of glucose found naturally occurring in the connective tissues of plants and animals, and artificially extracted from starch) - definitely too taboo.Here is a list of products, which in any case should not fall on your table: brown sugar, corn syrup, fructose, glucose, dextrose, fruit juice concentrates, raw sugar, honey, molasses, lactose, maltose (malt sugar).Malt syrup, sucrose.
Beware of products that do not contain sugar
Beware of products that do not contain sugar, a part of which still may include starch, processed white flour, natural sugar and sugar alcohols.Carefully read the labels and packaging.If you are unsure and want to check the true content of carbohydrates in the product, you can apply the following formula: (Fat X 9) + (carbohydrates x 4) + (protein x 4) = the number of calories.The second action: indicated on the label the number of calories per serving minus the number of calories obtained in the first step.The found amount should be divided by 4 to get the number of the true content of carbohydrates.
In the transition from the off-season to precompetitive diet should make significant changes in the diet.Here are some of them:
| water organism |
Supply Water is essential for the process of lipolysis - fat cells metabolism.Water flushes kidneys and excreted removes ketones substances secreted by fat cells, which are burned as energy source.Wherever you were going, take a bottle of water.
Nutritional supplements can contribute to the process of burning fat, and you will quickly get rid of the extra kilos.The greatest effect of chromium picolinate have, carnitine, selenium, vitamin B-complex, and linseed oil, which contains large amounts of omega-3 that have thermogenic effects.These supplements are available in perfectly stimulate the body fat burning mechanisms.
potassium - a mineral that is easily washed out liquid.The body is not able to create its reserves.Lack of potassium can lead to cramps and a feeling of exhaustion.To prevent this, take the appropriate vitamins and minerals.
Many people trying to lose weight, often appears obsession - every day to measure the body weight.These people simply do not realize that the numbers on the scale, the scale shows not only the amount of fat, but also the volume of fluid in the body, and the body's waste.It is for this reason (and also because of the psychological factors) figure of the human body weight is unstable and changing every day.
Weigh once a week to reflect more accurately the process.Perform weighing need at the same time.In addition, this kind of measurement allows to closely monitor the progress that you are trying to achieve in the course of seven days.Assistant to achieve perfect physical form and may be the most common mirror.A week after week, and your body looks more solid and trained, so - healthy and beautiful.