We all want to lose weight from the way faster and more effective and of course with the lower restrictions. In recent months everyone has talked about magnificent results that are related to following a low carb diet Y high in protein, as is the specific case of the ketogenic diet.
In such a way that for many one of the main doubts environment to follow nutritious food and focused on weight loss, lies in monitoring very closely the consumption of carbohydrates. The truth is that today we know that they are just as important the amounts as the quality of carbohydrates.
Taking into account that carbohydrates belong to the list of essential macronutrients, It is important integrate them into the diet and best of all, with the correct control they can be a good ally to lose weight. It’s time to forget about the old perception that makes us associate carbohydrates with pasta and all kinds of caloric breads, are also found in incredibly healthy food as is the case of chickpeas and various vegetables.
In general, carbohydrates are the main source of energy of the body, which is why drastically restricting its consumption results in a process called ketosis It is a metabolic situation of the organism derived from a deficit in carbohydrate intake, which induces the catabolism of fats for the purpose of get power.
As in everything, the methods that can result from the most effective to lose weight in some people (as is the specific case of the Keto diet), for others it can be difficult to achieve. That is why a good alternative to obtain good results in weight loss, it lies in calculate the amount of carbohydrates that we can eat, this does not mean giving them up.
How to calculate the optimal amounts of carbs and lose weight?
The first thing you should know is that there is a concept called net carbs and which is fundamental in slimming, since it refers to the amount of carbohydrates that contains a food and that the body can digest and use for energy.
The body specifically converts these net carbohydrates into two ways: those who know stored as glycogen to get energy and those who stored as fats. These concepts are directly related to our physical activity level, that is, if we eat a plate of macaroni before running a marathon, the body will use them to replenish glycogen stores. Instead yes we eat a lot of carbohydrates and we don’t burn them, they will go directly to the body’s fat reserves.
Controlling carbohydrates is too relevant to lose weight, since otherwise it will not be possible to enter a caloric deficit. In fact the idea behind the concept of “Net carbohydrates” is that the body does not assimilate in the same way all sources of carbohydrates.
To calculate the total of net carbohydrates of a food, the first step is subtract the grams of fiber. A good example: 100 grams (3.5 ounces) of cauliflower contains 5 grams of total carbohydrates, 2 of which come from fiber / 5 grams of total carbohydrates minus 2 grams of fiber = 3 grams of net carbs.
In such a way that learning to identify the total carbohydrates we consume makes us much more aware of what we eat and it is also an effective measure to increase fiber intake. It should be mentioned that this concept applies in the case of whole-grain foods, in all processed product the reality is that it is usually very misleading information. At the same time there are three different levels of carbohydrate restriction:
- Ketogenic: less than 20 grams of net carbs per day.
- Moderate low carb: 20-50 grams of net carbohydrates per day.
- Low Carb Liberal: 50-100 grams of net carbohydrates per day.
These parameters can be great utility for the ones nutrition specialists can customize meal plans according to the needs of each person. Also as mentioned in the beginning the quality of carbohydrates is too important, that is why they are usually divided into simple and compound.
The best sources of carbohydrates to lose weight:
- Kale or kale
- Green leafy vegetables
- Macadamia nuts
- Pumpkin seeds
Now you know, control carbohydrate intake is an important measure for lose weight and gain health. Choose to integrate into the daily diet the better sources of carbohydrates and lower calorie alternatives, is a great measure for reduce high blood sugar and insulin levels, eliminate cravings for foods rich in sugar and simple carbohydrates, control appetite and eat better.