We often hear about dieting and weight loss programs, and what comes to our mind is the need to to lower our carbohydrate intake. But how is that true? Is it true that carbohydrates a major cause of weight gain? What is the right amount of carbohydrates a day? And how to lower your carbohydrate intake?
Carbohydrates are the most important energy source to the human body. After it become digested the body produce a simple sugar which it uses for energy; So without a sufficient quantity of carbohydrates, we can not get enough power to make the cells of our bodies function properly, and the absence of carbohydrates leads the body to burn stored proteins and fats in order to obtain energy; and this combustion has a negative effects; Burning fats for example, leads to the production of "ketone", a toxic substance that can lead to a negative impact on the brain cells. That is why the question that arises is: Is it right to stop eating carbohydrates foods at all? The answer is of course not, most of those who practice extreme low-carbohydrate diet, often resort to eating excessive amounts of protein; which increases the rate of kidney failure.This is why the absence of foods containing carbohydrates isn't recommended for weight loss rather than lowering them to a balance amount per day.
The following tips will help you reduce carbohydrate ratio according to your weight loss diet as well as keeping a balanced nutrition supply:
Start the day with a healthy breakfast
When you take protein that are free from fats such as egg whites and apples, You would feel less hungry throughout the day, Protein is the best nutrition to start your day with. It affects the selection of the next meal and helps to avoid eating more carbohydrates. Because of the large impact on the strong desires toward food, a healthy breakfast is one of the best ways to reduce the carbohydrates intake.
Eat vegetables daily
Give up all the foods you consider taking in the evening, but you can have a cup of yellow corn with some sliced vegetables, and this can help you lose ten pounds of your weight a year, which is really worth it.
Drink plenty of water
If I drank a lot of water, this helps you eat less food and dwindles your intense desire for carbohydrates, So your stomach will feel comfortable for being less swelling, Do not forget to drink 8 to 12 cups of water throughout the day and you can add some lemon for recovery too.
Exercising early makes you crave carbohydrates foods at night, when you practice sports in the morning, you will feel the activity throughout the day as you'll notice that you're taking less carbohydrates, and you will get quick weight loss and fitness results.
Eat a little bread
If you do not follow any weight loss diet but you want to improve your health state. do not worry about eating small ratio of bread. You can eat a slice of bread with your meal, and still improving your body shape.
Eat chicken with lettuce rolls
It's possible to use lettuce rolls instead of bread as a sandwich. It would reduce your calories and carbohydrates which will provide you with more energy, It is also an easy way to reduce the carbohydrates you eat throughout the day rate.
Eat every three to four hours to stabilize blood sugar and avoid craving for carbohydrates, this will prevent frequent cravings to eat large amounts of carbohydrates foods.
What are the allowable quantity of carbohydrates a day?
In fact, the amount of daily consumption of carbohydrates should be in the range of 50% of the daily diet, with emphasis on the distribution of consumption at each meal especially in the morning, as some foods contain carbohydrates in the breakfast such as bread, oats, rice cakes, and some legumes such as chickpeas, beans, is necessary in order to provide our bodies with the activity during the day, especially since our bodies have consumed most of the sugar during the night before. In the lunch, possible choose one type of carbohydrate bread or rice or beans or potatoes or pasta. As for dinner, the carbohydrates are necessary because they play an important role in regulating blood sugar and give the feeling of satiety, but if you feel you have dealt with a large amount of carbohydrates during the day or more than one class within a lunch; there is nothing wrong to reduce the quantity at dinner.
That's it
Tell us how do you lower your carbohydrate intake?
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