How to eat carbohydrates and not get better
Your girlfriend eats pasta at night and doesn’t get better by a gram, and you follow a variety of diets, but get fat anyway. Life hacker understands why this happens, and also explains why protein diets do not work and how much carbohydrates you need to include in order to be healthy.
While protein diets and carbohydrate-free food systems are at their peak, we all forget one simple thing. The assertion that carbohydrates is bad crumbles to ashes after only one argument: all vegetables and fruits, as well as any greens and dairy products, are made of them. The most natural and healthy plant foods can be harmful? Unlikely. So what’s wrong with these weird carbohydrates?
The fact is that there is a huge difference between “good” and “bad” carbohydrate foods. “Good” will saturate you with vitamins and minerals, give a long satiety and a charge of energy for a long time. And the “bad” with excessive consumption will settle in extra pounds on the stomach and hips.
Already look at the rosy bun with thoughts, that it is certainly something good? Bear a couple of minutes. First, we will deal with those to whom carbohydrates can really spoil health.
Carbohydrate intolerance: myth or reality
carbohydrate intake: Leonard
The protagonist of The Big Bang Theory Leonard suffers from lactose intolerance
For some people, carbohydrate foods can cause very tangible inconveniences: from an unpleasant stomach upset to a serious allergic reaction. This threatens those who are intolerant of certain sugars: lactose, galactose and others.
But even if there are no such ailments, you can still notice that after eating high-carb foods your body seems to swell and become full of heaviness, especially after sweets or cakes. This may be a consequence of not only overeating, but also long-term observance of low-carb diets.
How it usually happens
Step 1. After studying many sources, you come to the conclusion that carbohydrates are bad. And try to eat them as little as possible: first you deprive yourself of a side dish in the evening, and after that you are afraid to look even at a plate with buckwheat after dinner.
Step 2. You maximally exclude carbohydrates from your diet, leaving only vegetables (fruits you do not eat, because they have a lot of sugar).
Step 3. The first two or three weeks of such nutrition, you successfully lose weight (even if it is just swelling go away).
Step 4. You are haunted by increasing hunger and fatigue, more and more every day. The level of activity decreases, and in the store each time the confectionery department beckons more. Whatever your willpower, the body will take its toll and you will return to the consumption of carbohydrates.
After the breakdown, you will feel swollen and sick, and the figure on the scales will jump up sharply. For some time you will refuse a diet.
Step 5. Memories of the consequences of the last diet will be forgotten over time, and you will repeat again. So that the cycle does not continue indefinitely, it is time to change your views on proper nutrition.
When you begin to consume carbohydrates of the final protein diet, a number of changes occur with your body. The body replenishes depleted reserves and gains weight due to water retention.
You see an increase on the scales and you think: “This is all because of terrible and bad carbohydrates!” An ongoing struggle begins in you: you desperately want to eat what you yourself have forbidden.
Thin can eat more carbohydrates without harming the body
carbohydrate intake: Kara
The amount of carbohydrates that you can eat without harming the figure depends on the specific characteristics of your body. Alas, this is genetic. Therefore, do not blame high-carb diets if they are not right for you. Do not blame high-protein.
Different power systems suit different people. This or that diet will not help if it does not suit you personally – physiologically or psychologically (yes, if you have chicken breast by force, each time dreaming about chocolates, stress will slow down the process of losing weight).
In general, the lower the percentage of fat in the body, the better insulin is produced, which allows us to eat high-carb foods without fear of gaining extra pounds. The more fat, the more aggressive the reaction of the body to a sharp increase in blood sugar, therefore, fat will be deposited even more.
To determine the level of insulin in the blood, you can either take an analysis in a hospital, or conduct a small experiment on yourself.
Try to eat something highly carbohydrate (for example, a portion of boiled cereal) shortly after active physical activity. Do you feel the restoration of strength and the influx of new energy? Or did you feel discomfort and a bloated abdomen? If the second option is more suitable for you, then either you have low sensitivity to insulin, or you overeat.
Adjust the amount of carbohydrates in your diet according to your health.