Proper nutrition. Carbohydrates
Losing weight is not easy. Especially in the realities of modern society, when everything comes down to consumption and each seller considers it his duty to sell you something. And food is often something. Nevertheless, if you manage to include a little thinking in your diet, then everything will be fine. And here is how to do it.
Many begin their journey to losing weight, breaking off completely all ties with food. And I won’t discover America if I say that by doing so you only harm yourself. Another way is to calculate kilocalories, which is more correct, but you can consume 2,000 kilocalories in different ways, and below I will tell you how to do this more or less correctly.
We consume kilocalories from three sources:
proteins (4 kcal per 1 gram);
fats (9 kcal per 1 gram);
carbohydrates (4 kcal per 1 gram).
Already on the basis of this simple cheat sheet, you can see that a daily diet of 2,000 kilocalories can both help and harm your health. In what case to help? If you observe the ratio of BZHU:
45-65% of calories from carbohydrates;
20-35% of calories from fat;
10-35% of calories from proteins.
In this case, the body will receive all the micro and macro elements in the right doses and will not be overly saturated with any one type of beneficial substance. Of course, such a diet can vary depending on gender, age, or other characteristics of the body, but in its standard form it looks that way.
But here everything is not so simple. Carbohydrates, proteins and fats are found in all foods, but not all foods will be healthy. And to understand this in more detail, we’ll first talk about carbohydrates.
It is rather pointless to consider carbohydrates from the point of view of chemistry and biology, since complex definitions and long formulas will not give any understanding to an ordinary person. Carbohydrates are the common name for substances called saccharides. And carbohydrates are the main source of energy (calories) for our body. The main quality by which carbohydrates can be divided is the rate of their breakdown in our body, according to this parameter they are divided into:
simple (monosaccharides, carbohydrates with a high glycemic index);
complex (polysaccharides, carbohydrates with a low glycemic index).
Simple carbohydrates are quickly broken down in the body and thereby give a strong jump in insulin, which processes them into fat, and complex carbohydrates, due to their structure, are broken down by the body longer, thereby not causing a jump in insulin, and give an even amount of energy over an extended period (3 -5:00). It is desirable that fast carbohydrates do not constitute more than 20-40% of the daily norm. When eating on such a system, the body simply will not be able to save fat and thereby interfere with your goal.
Where to get simple and complex carbohydrates?
Simple carbohydrates are found in foods such as fruits, dairy products, sugar (pure carbohydrate), honey. Complex carbohydrates are found in cereal products (cereals, hard pasta, bread, flour), potatoes, corn, and legumes. Despite the fact that flour belongs to complex carbohydrates, processed (refined) products from it, such as baked goods, muffins, etc., belong to simple carbohydrates. In addition to simple and complex carbohydrates, there are also dietary fibers (fiber) that have such a complex structure that they are not digested by our body. Dietary fiber should be an integral part of your diet, as they provide the digestive system.
Following these rules, you can draw up the right diet and, based on it, achieve your goal, if there is one. Even if your goal is to keep fit or just have a healthy diet, these rules will help you stay fit and lead a healthy lifestyle.