Low Carb Diet the INS and Outs
- 1 Low Carb Diet the INS and Outs
- 2 Glycemic Index
- 3 Glycemic Index – Low Carb Diet
- 4 Low Carb Diet is more effective than Low-Fat Diets
- 5 Useful Tips for Sitting on a Low Carb Diet
- 6 Sitting on a Low Carb Diet
- 7 Beware of Products of that don’t Contain Sugar
- 8 The body’s water supply
- 9 Nutritional supplements
- 10 Minerals
Low carb diet – Recently, it attaches great importance to carbohydrates. The broad masses finally realized what we bodybuilders know a long time ago an excess of carbohydrates leads to fullness. I am often asked questions about the right diet and the consumption of carbohydrates. Unfortunately, I do not understand very well how carbohydrates affect the body. I only know that during preparation for a competition, it is necessary to reduce the intake of fats and carbohydrates. Could you explain to me in detail everything that concerns the relationship of sugar and fat? Low Carb Diet – Tips for Sitting on a Low Carbohydrate Diet
At the moment, the most accurate classification of carbohydrates is the Glycemic Index. It takes into account the level of blood sugar and its rate of the increase caused by the consumption of carbohydrates. Foods with a high glycemic index raise blood sugar quickly as digestible glucose almost instantly. Chocolate bars and bakery products with a high degree of processing (white bread) – care products with a high glycemic index. In the process of technological processing of grain, recently deprived of a shell containing a significant amount of fiber, and rich in starch endosperm quickly turns into glucose. Carbohydrates with a low glycemic index, included, for example, wild rice, are digested more slowly. As a result, the blood sugar level rises gradually. It is believed that a diet consisting of foods with a high glycemic index, causing a sharp increase in blood sugar levels, results in diabetes and cardiovascular disease.
Low Carb Diet – Tips for Sitting on a Low Carbohydrate Diet
When glucose enters the bloodstream, it must spread to the cells and a source of energy. Because blood carries the glucose to the cells insulin – a hormone produced by the pancreas. The faster rise in the blood sugar level, the more insulin (and a more rapid rate) to be generated in the body. Insulin clears blood glucose. Then insulin transports glucose into cells, where it is used. But not everyone gets into the blood glucose molecules are used. Excessive amounts of glucose assisted insulin deposited in the cells as fat. Low Carb Diet – Tips for Sitting on a Low Carbohydrate Diet
Glycemic Index – Low Carb Diet
The increase in blood sugar level and insulin causes a surge of energy in the body (high blood sugar). Unfortunately, the blood sugar levels over time will inevitably fall, resulting in the destruction comes a desire to fill the lack. This, in turn, causes a person to eat more, even if he is not hungry. When the body already has abundant reserves of glucose energy source as the body receives an excess Excess saved to be processed in the future. Low Carb Diet – Tips for Sitting on a Low Carbohydrate Diet
When cells are too much glucose, which is used as an energy source in the body, it eliminates the need for fat metabolism. Fat – a backup fuel source, which is activated by the body in the absence of carbohydrates. (Incidentally, if necessary, in the absence of carbohydrates and fats in the body can be used as a source of energy and protein). Low Carb Diet – Tips for Sitting on a Low Carbohydrate Diet
Low Carb Diet is more effective than Low-Fat Diets
Research, during which studied the use of low-fat and low-carbohydrate diets for weight loss, showed that at the end of a 6-month period, people fed the low carb diet lost more weight compared to subjects on a low-fat diet. The subjects, who observe a low-carb diet, felt a greater sense of fullness after a meal, as the breakdown of proteins and fats is slower than the decay of carbohydrates. Also, they were observed spikes insulin and blood sugar levels. Consequently, there were no sudden bursts of energy and fatigue gives way to a desire to eat more carbohydrates and sweets. Their activity remained stable throughout the day. Low Carb Diet – Tips for Sitting on a Low Carbohydrate Diet
Ultimately, all of the products stimulate the production of insulin, but this process should proceed slowly and gradually – it should not cause transient hyperactivity, replaced by apathy and worsening of hunger. Therefore, it is always recommended to eat slowly absorbed carbohydrates, such as oatmeal and wild rice. Low Carb Diet – Tips for Sitting on a Low Carbohydrate Diet
Useful Tips for Sitting on a Low Carb Diet
Diets intended to limit the intake of carbohydrates helps the body to use as the energy source of its fat reserves. This fat substitute and sugar cause rapid and excessive insulin production. Now a few useful tips on how to comply with low-carb diet and stay with the survivors. We begin with a list of optimal protein products with low carbohydrate content (less than 1 g)
Meat: lean beef, beef liver, chicken, duck and goose meat, quail meat, turkey, ham, lamb, veal, venison, buffalo meat, ostrich meat, rabbit meat, another game.
Fish: cod, flounder, halibut, catfish, herring, mackerel, salmon, small cod, trout, tuna, shark, snapper, sardines.
Shellfish and crustaceans: crab, lobster, mussels, oysters, scallops, shrimp, squid.
Dairy products: cheese, low-fat or low fat.
Sitting on a Low Carb Diet
Vegetables and herbs alfalfa sprouts, arugula, lettuce, celery, endive, escarole, fennel, mint, garlic, parsley, dill, radishes, sorrel, asparagus, celery, spinach, sprouts dandelion, okra, leeks, green onions, cucumbers, tomatoes, peppers, mushrooms, olives, bamboo shoots, green beans, boiled beets, cabbage, broccoli, cauliflower, Brussels sprouts, cauliflower, eggplant, zucchini, squash, turnips, rhubarb, sauerkraut, pea pods, water chestnuts (water chestnut). Low Carb Diet – Tips for Sitting on a Low Carbohydrate Diet
In a few weeks before the body go from burning carbohydrates to provide energy for processing fat. This mechanism – the mechanism of formation of ketones, which are then eliminated from the body through urine – called lipolysis. By the state of ketosis, and we are committed, as in this case, instead of the missing carbohydrates in the body will use its fat as an energy source. Low Carb Diet – Tips for Sitting on a Low Carbohydrate Diet
At the beginning of the precompetitive diet is always advised to be careful – the body should be given a few weeks to adapt. Avoid consumption of food with a high sugar content and products subjected to technological processing. About sugar and bread made from white flour have to forget for a while. Sucrose (table sugar), fructose (natural sugar in fruits) and dextrose (a form of glucose found naturally occurring in the connective tissues of plants and animals, and artificially extracted from starch) – too taboo. Here is a list of products, which in any case should not fall on your table brown sugar, corn syrup, fructose, glucose, dextrose, fruit juice concentrates, raw sugar, honey, molasses, lactose, maltose (malt sugar). Malt syrup, sucrose. Low Carb Diet – Tips for Sitting on a Low Carbohydrate Diet
Beware of Products of that don’t Contain Sugar
Beware of products that do not contain sugar, a part of which still may include starch, processed white flour, natural sugar and sugar alcohols. Carefully read the labels and packaging. If you are unsure and want to check the exact content of carbohydrates in the product, you can apply the following formula (Fat X 9) + (carbohydrates x 4) + (protein x 4) = the number of calories. The second action indicated on the label the number of calories per serving minus the number of calories obtained in the first step. The fund amount should be divided by 4 to get the number of the exact content of carbohydrates. Low Carb Diet – Tips for Sitting on a Low Carbohydrate Diet
In the transition from the off-season to precompetitive diet should make significant changes in the diet. Here are some of them Low Carb Diet – Tips for Sitting on a Low Carbohydrate Diet
The body’s water supply
Water is essential for the process of lipolysis – fat cells metabolism. Water flushes kidneys and excreted removes ketenes substances secreted by fat cells, which are burned as an energy source. Wherever you were going, take a bottle of water. Low Carb Diet – Tips for Sitting on a Low Carbohydrate Diet
Dietary supplements can contribute to the process of burning fat, and you will quickly get rid of the extra kilos. The greatest effect of chromium picolinate has carnitine, selenium, vitamin B-complex, and linseed oil, which contain significant amounts of fatty acids omega-3 that have thermogenic effects. These supplements are available in perfectly stimulate the body fat burning mechanisms. Low Carb Diet – Tips for Sitting on a Low Carbohydrate Diet
Potassium – a mineral is easily washed out liquid. The body is not able to create its reserves. Lack of potassium can lead to cramps and a feeling of exhaustion. To prevent this, take the appropriate vitamins and minerals.
Many people trying to lose weight, often appears obsession – every day to measure the body weight. These people just do not realize that the numbers on the scale, the scale shows not only the amount of fat, but also the volume of fluid in the body, and the body’s waste. It is for this reason (and also because of the psychological factors) figure of the human body weight is unstable and changing every day. Low Carb Diet – Tips for Sitting on a Low Carbohydrate Diet
Weigh weekly more accurately reflects the process. Perform considering need at the same time. Also, this kind of measurement allows to closely monitoring the progress that you are trying to achieve in the course of seven days. Assistant to achieve perfect physical form and may be the most common mirror. Week after week and your body looked more stable and trained, so – healthy and beautiful. Low Carb Diet – Tips for Sitting on a Low Carbohydrate Diet