Carbohydrates for weight loss: a list of products, table

Carbohydrates and weight loss are two concepts that at first glance do not fit together. Everyone on the diet will say that the sources of carbohydrates should be excluded from the diet, not only for the time of weight reduction, but also after, so as not to gain the hated kilos back. In fact, this position is completely wrong. Of course, buns, sweets and sugar - these are not the products that contribute to weight loss. However, they can not be completely excluded from the diet, as this will disrupt the metabolism and deprive the body of energy. What can I do if I can not get a slender figure? And what are they, carbohydrates for weight loss? The list of products that will help lose weight and not recruit it again, we will compose with you.

Fast carbohydrates

Let's begin to disassemble, that is it is possible, and that - it is undesirable. First of all fast carbohydrates for weight loss are not suitable. You can sketch the list of products on your own: cookies and cakes, beer and cakes, popcorn, condensed milk and bananas, dates and chocolate, mayonnaise and ketchup, watermelons. These products are suitable for eating, when food was a long time, but you can not eat normally for a long time. If at the same time you are engaged in manual labor, then the energy from the same banana will go to maintain your strength. That is, the use of such products is justified at a time when the head starts to be dizzy from hunger, and there are no other sources of nutrition at hand. In other cases, they cause a sharp jump in blood glucose, and then sit comfortably on the body in the form of subcutaneous fat. Moreover, regular consumption of such foods in food gives a high burden on the pancreas.

Glycemic Index: what is it?

This is another concept that must be learned if we are talking about carbohydrates for weight loss. The list of products should not contain those products of the food industry, which have a high glycemic index. The higher it is, the faster the release of glucose. For example, dates in this list occupy a leading position, their glycemic index is 145, and all products that are above 70 are potentially dangerous for your figure. Again, you need to take into account the time of day and your activity. Bread with honey in the morning, when you have to work physically - this is a reserve of energy, which will instantly be released and will enable to realize the tasks set. And the same sandwich in the evening, when you lie down on the couch after dinner - it's an unnecessary energy, which will immediately be put aside for storage. Therefore leave goodies with high GI for the weekend (before the walk), or even better - only for the holidays. Let's now look for carbohydrates for weight loss. The list of products can be printed on paper and placed in your kitchen.

Which of the fastest carbohydrates are most useful

Of course, those are the ones whose GI is the lowest, that is, less than 70. If you have an alternative, choose these fast carbohydrates. The list of slimming products includes cheese (feta) and sour cream (no more than 20% fat content), mango and canned corn, wild rice and Arab pita. In the morning you can eat soup puree from peas, ravioli from durum wheat and even pizza with tomatoes. Dumplings with cottage cheese, cocoa powder with sugar, potatoes and compotes without sugar, canned vegetables are all products that do not contribute to weight loss, but against the background of all sources of fast carbohydrates look more acceptable for occasional consumption in limited quantities.

Complex carbohydrates

Why can not you just exclude carbohydrates from your diet? In addition to being a source of energy, without carbohydrates, processing of proteins and fats is impossible, which means that the liver will work with interruptions and high loads. Assimilation of carbohydrates occurs in the form of glucose, that is not so important, candy, bread or cereal was on your plate - it's still a source of glucose, the only difference is how fast it gets into the blood. A table of carbohydrates in foods will help you make the right diet.

So, complex carbohydrates differ from simple ones precisely because they are absorbed for a long time, and glucose enters the blood gradually, in portions, maintaining a level of satiety for a long time. The body manages to expend energy, and it is not deferred. In addition, a serving of porridge for a long time will give a feeling of satiety, which means that you will not eat too much, which will also have a favorable effect on your figure. Despite this, nutritionists are not tired of saying that you need to eat cereals in the morning. The table of carbohydrates in foods is an excellent clue that should always be at hand. Thus, we summarize: eating foods rich in complex carbohydrates is recommended for breakfast and lunch, when you need a lot of energy. And for dinner it is better to prepare a protein table (preferably from fat-free foods).

Carbohydrates with low GI

And we will continue our talk about complex carbohydrates. A list of slimming products should include healthy cereals and vegetables. They are the sources of all the substances necessary for the body, are digested for a long time and contain fiber, which helps to cleanse the body of toxins. This list includes legumes, that is peas and beans, lentils and beans. This includes all cereals and cereals. It should be noted that for slimming fit only crumbly porridge, cooked on water. A viscous mancha should be excluded altogether, rice should be chosen brown, wild or black, millet can not be boiled to a mushy state - the grains must remain intact. Very often one can hear that macaroni should be excluded from food. In fact, these are also complex carbohydrates. A list of slimming products can be supplemented with pasta, only they must be made from durum wheat.

The basis of your diet

Often we do not have the time or the extra means to follow complex multicomponent diets. However, this is not necessary, you will understand this when you study products containing carbohydrates. The list of slimming products necessarily includes all kinds of cabbage, tomatoes and zucchini, Bulgarian peppers, onions, leeks, green beans, spinach and lettuce, and mushrooms. Do not forget about the benefits of fruit. These are grapefruits and pears, oranges and apples, peaches. Very useful products with low GI are berries, cherries and plums. The same applies to bread from the flour of coarse grinding, so the taboo only applies to white bread and loaves. Nutritionists emphasize: always for breakfast and lunch, eat foods that contain carbohydrates. The list of products for weight loss without them will be incomplete. They provide a gradual intake of glucose into the blood. That is, working capacity will be stable, the feeling of hunger will not persecute you, and the mood will change during the day.

Counting your diet

In fact, this is a very difficult question, because each of us is individual. We differ in physique, level of physical activity, as well as metabolic rate. But this is not a complete list of factors. And a single scheme is not suitable for everyone, that's why there are dieticians who evaluate the individual characteristics of each patient. The norm of carbohydrates for weight loss is determined based on the real state of the organism and the goals set. Reducing the amount of carbohydrates to 150 grams per day, you ensure yourself a smooth weight reduction. Reducing this figure to 50-60 g, you will very quickly start to lose weight, but physically withstand such a diet will be difficult. If you try to reduce this figure yet, then ketoacidosis will develop, that is intoxication with products of fat metabolism.

We provide the body with everything necessary

It is very important not only to reduce the amount of carbohydrates in the diet, but also the balance between all nutritional elements, that is, their ratio. Proteins, fats, carbohydrates (for weight loss there is not necessarily just one buckwheat, we have already discussed this issue) should be consumed in accordance with the developed nutrition scheme. Approximately calculate it can be in accordance with the following example. Let's say your caloric intake is 2,000 kcal, and you gain weight. So, for effective weight loss you need to reduce this figure to 1,400 calories per day. Therefore, the need for protein will be 61 g per day, (61 x 4 = 244), that is 244 kcal. Fats can not be excluded, they need about 67 g (67 x 8 = 566 kcal). Accordingly, the rest amount - 670 - kcal you should get from carbohydrates. We divide this figure by 4 and get 170 g of carbohydrates, that is, cereals, whole grain bread and vegetables. Lose weight with pleasure!