How to Eat Carbs and Not Gain Weight?
Your friend eats pasta at night and doesn’t gain weight by a gram, and you follow a variety of diets, but get fat anyway. We understand why this happens, and will explain why protein diets do not work and how much carbs 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. A statement that carbs — it’s bad, crumbles to dust 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 carbs?
The fact is that there is a huge difference between «good» and «bad» carbohydrate food. «Good» It will saturate you with vitamins and minerals, give long satiety and a charge of energy for a long time. BUT «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 carbs can really spoil health.
Carbohydrate Intolerance: Myth or Reality
To 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 heavier, especially after sweets or cakes. This may be a consequence of not only overeating but also the long-term observance of low-carb diets.How it usually happens?
- After exploring many sources, you come to the conclusion that carbs are bad. And try to eat them as little as possible: first, you deprive yourself of the side dish in the evening, and after that, you’re afraid to look even at the plate with buckwheat after dinner.
- You exclude carbs from your diet as much as possible, leaving only vegetables (fruits you do not eat because of a lot of sugar in them).
- In the first two or three weeks of such nutrition, you successfully lose weight (even if it is just swelling).
- You are haunted by increasing hunger and fatigue, more and more every day. The level of activity is reduced and in the store each time the confectionery department is more attractive. Whatever your willpower, the body will take its toll and you will return to the intake of carbs.
- 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.
- Memories of the consequences of the last diet will be forgotten over time, and you will repeat it again. So that the cycle does not continue indefinitely, it's time to change your views on proper nutrition.
When you start consuming carbs again after a long protein diet, a number of changes occur with your body. The body replenishes depleted reserves and gains weight through water retention.
You see an increase on the scales and think: «This is all due to terrible and bad carbs.!». An ongoing struggle begins in you: you desperately want to eat what you yourself have forbidden.
Thin can eat more carbs without harming the body
Аmount of carbs, which you can eat without harming the figure, depends on the specific characteristics of your body. Alas, it 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 eat 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 a test in a hospital or conduct a small experiment on yourself.
Try to eat something high-carbohydrate (for example, a portion of boiled cereal) soon after active physical activity. Do you feel the restoration of strength and the influx of new energy? Or did you feel discomfort and bloated abdomen? If the second option is more suitable for you, then either you have low sensitivity to insulin, or you overeat.
Adjust the number of carbs in your diet according to your health.
Practical carbohydrate intake
No one is urging you to start a diet consisting of rolls, lemonade, and cookies. Instead, look for a balance in carbohydrate intake. You can eat dishes that will nourish you and give satiety (vegetables, pasta, cereals), and dishes that will give pleasure and a quick influx of energy (fruits, honey, sweets).
Instead of blindly following fashionable carbohydrate-free diets, suffering from hunger and obsessive thoughts about bread (and this is not from the fact that you do not have enough willpower but from natural physical carbohydrate starvation), eat wisely.
Exclude one specific non-useful product from consumption. This is a good approach to improving nutrition. But if you deny yourself everything you love, — it will have a very depressing effect on your psychological state.
Dessert after a healthy full meal will not hurt to lose weight. And constant thoughts about food that you cannot afford, regular refusal of certain foods will lead to obsessive thoughts about them. it provokes stress and depressive mood. And in this state, the body will not lose weight.
Do not look for a universal diet. Look for a long-term nutritional system that suits you. Respect your needs and eating habits, given your level of physical activity. This approach will give you a perfect figure and good health...
Finding the perfect nutritional system may require some work, but remember that it must include carbs. And not only vegetables, greens or fruits, but also cereals, legumes, bread, and even desserts and sweets, if they give you pleasure.
The secret is 80–90% healthy and natural foods of your diet and the rest can be left for harmful, but such pleasant food.