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Carbs, diet and you
Weight loss has become a very hot topic among people today. The reason being is that most of us are overweight and even some to the point of obesity. I will talk about a few of the causes before we discuss getting rid of those unwanted pounds.
Remember the Food guide pyramid put out by the U.S.D.A? This goofy thing suggested that we eat 6 -8 servings of breads,cerals, rice and pasta a day!! Also suggesting that we eat three times a day. Well when you only eat three times a day and you followed the food pyrmid's suggestions on what and how much of carbs proteins and fats, It's no wonder many of us are overweight. Eating that much at one sitting, the body can not use all the nutrients. So the body stores the excess as fat.
The bodybuilding community has known this for years and now the scienctific community is now following what the bodybuilders have been doing for years. Small frequent meals. Stay away from processed foods. They are loaded with all the things that make you fat. A proper ratio between Protein, Fats and carbohydrates is essencial for a healthier slimmer you. The timing of these nutrients are just as important and once you learn this. You can talyor your diet to either gain muscle or lose fat.
How the Body Uses Carbohydrates
The body breaks down carbohydrates into simple sugars known as Glycogen. As the gylcogen level rises in your body, the pancreas releases insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as a source of energy. The problem with this is when it's done too fast, it causes an overflow effect and much of the gylcogen will then be stored as fat. You also do not get the feeling of being full for longer. Thusly getting hungry again.
With Complex carbs, such as with a whole-grain food, you'll be satisfied longer. These types of complex carbohydrates give you energy over a longer period of time.
Carbohydrates are used for energy. Your body uses protein and fats to build, repair and maintain almost all of the tissue in your body. You'll see alot of these fad type diets demonize Carbs. We that is both true, but mainly false. Yes, an overabundance of carbs or when you eat them can be detrimental to you losing weight. But they are also Important in giving you strength to complete your day. Who wants to walk around with almost no energy all day?.. This is why those types of "no-carb" diets seemly fail for the average person.
There are 2 Types of Carbohydrates.
Simple carbohydrates are the ones you really need to stay away from when dieting. They will spike your glucose levels in your blood which causes your body to produce insulin. The insulin will then store this as fat if the excess glycogen is not burned away. Simple Carbs should be used when you need a burst of energy such as a pre workout shake or post workout to replenish the depleted gylcogen stores in your muscles.
Complex Carbohydrates such as whole grains, oatmeal and such. These take much more time for your body to break them down into useable gylcogen. Stay away from process white flour based products and or white rice. Stick with the whole grains.
Nutrient timing. It's quite simple once you get the hang of it. When it comes to carbs in a diet. Portion size should be small and you should break up your meals into 5 to 8 meals throughout the day. Average being 6 meals a day.
If you find that you are very active in the morning. You should consume a larger portion of the carbs for that day during your first meal. If you not active at all in the morning, but are very active in the afternoon. You would have a breakfast that is comprised of mostly protein, a small portion of fats (fish oil caplets). Then think about your next meal containing a good portion of carbs like oatmeal. A great way to do this in our fast pase world is to make an oatmeal protein shake. These can be very tasty. They will provide you with the energy you need for the day.
Unless you work at night, I would limit or even remove my carbs from any meals after 7pm.
unfinished
By basskiller
Further Carbohydrates Resources:
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