It is common belief that carbohydrates make the biggest slot in preventing weight loss. But it is not so. The fact is that carbohydrate is not an enemy for weight loss and nor is it the only one that can delay or prevent weight loss. The weight gain happens through whatever we eat, unless it has no calories at all. Whatever we eat has calories in it. The body needs a particular amount of calories and anything that we consume beyond that, is stored away as ‘source of energy’ for later use.
The food items contain protein, fats, carbohydrates, amino acids, vitamins etc. All these components do break down one by one ultimately, either used for energy or stored away. This stored energy makes the fat cells in the belly, arms, thighs, face etc. adding to the body weight.
The term carbohydrates
Carbohydrates are a term used for a wide range of molecules. They can be good or bad depending on their constitution. Starch, fiber, and sugar make the main three types. Sugar is naturally found in many fruits and vegetables. Starch is also converted into sugar to form energy. Fiber is of two type, soluble fiber, and insoluble fiber. Fiber provides both energy and bulk to the food.
Carbohydrates are safer than fatty food. You only have to choose the right carbohydrate source. Carbohydrates are of different kind. The commonly used flour has carbohydrates and so does the whole grains. But the whole grain takes the price for being healthier. The whole grain has lots of fiber in it so that it is slowly absorbed in to the body. The fiber content makes feel full as well. The slow absorption of these carbohydrates gets them slower to the energy production site. The process also occurs slowly and there is a constant and steady production of energy. It also helps control the appetite for a longer while than other food.
Apples, peaches, oranges, cherries, dried apricots, sweet potatoes, eggplant, onions, tomatoes, lettuce, cauliflower, broccoli, carrots, peas, etc are other examples for the slow absorbing carbohydrate sources. Consuming these items will make the stomach fuller and prolong the duration between meals and hunger. Hunger is a call of the brain when the glycogen levels in blood is low, with the constant release of energy resources into the blood, these slow absorbed carbs reduce the appetite better.
Do not take carbohydrates alone
A body that is trying for weight loss needs a balanced diet. A balanced diet must include carbs, proteins, and fat. Yes, carbs and fat are essential for body. Carbohydrates are needed for energy production and proteins take care of the muscle health. The fat also benefits the body is many ways. We need fat but in the right form. Cholesterol is a form of fat that is needed by the body. The good cholesterol in adequate amount can reduce the bad cholesterol level and prevent the formation of the later. Omega 3 fatty acids are another beneficial fat molecule for the body. Just don’t take deep fried food, add just a drizzle of oil over the salads or for sautéing the food.
Does a cut down in carbohydrates reduce weight?
No, anything you eat has calories and when that is in excess the body converts it into fat. So it is not the carbohydrates that you need to cut, cut down the calorie intake. Each food ingredient has a particular amount of calories. Take the ones that have low calories and high insoluble fiber to fill up the tummy. A cut down in calorie intake will make the body look for other sources for energy, like fat molecules.
Look for food that has low glycemic index– the rate at which the food is converted into glucose or add to the blood glucose level. When cutting down carbohydrates, give up sugary, starchy, and oily foods. Take the carbohydrates in limited portions only. This reduces the amount of calories that is being stored.
But one must avoid carbohydrates immediately after workouts. The workouts takes up energy and the body will need to produce more. Since carbohydrates make the easiest source, it will block the chances of utilizing the fats. Drink plenty of water and take proteins and fiber rich food at post workout time.
One must know
IT is not the addition or a cut down in carbohydrates that cause the weight loss, it is the energy build up through workouts. The body needs a reason to use the stored fat for energy. The physical workouts give the valid reason. Opt for cardio workouts which need more energy and clear up much calorie stored inside. Use these stored energy to build muscles that just shedding it.