Carbohydrates and Weight Loss? Isn't that actually ruled out from the start? After all, most diets strictly prohibit carbohydrates - but not all carbohydrates do.
Carbohydrates like healthy buckwheat are frowned upon in many diets. They don't necessarily make you fat. Only an excessive intake and the choice of the wrong foods are a hindrance to weight loss. That lies in the energy production and storage of the body. The storage capacity for carbohydrates in the organism is limited. However, excess energy is not simply excreted, but converted into fat and thus permanently stored.
Simple carbohydrates, such as those found in white bread, pasta, or sweets, serve the body as a quick source of energy. The sugar molecules of these monosaccharides are an easily usable fuel for the muscles and the brain, but they also cause blood sugar and insulin levels to skyrocket. Excessive consumption ultimately leads to fat build-up.
The apparent problem of carbohydrates when losing weight is therefore mainly in the selection of the right foods. Complex and vegetable carbohydrates can be eaten while on a diet. They have to be broken down by the body, so they can be used better and more slowly and keep you full longer. The so-called polysaccharides also provide the body with important vitamins, minerals, and fiber and are comparatively low in calories.
Oatmeal is a popular food among athletes and an ideal breakfast. Thanks to their high vegetable protein content, the complex carbohydrates help build muscle and thus also play an important role in weight loss. They also contain soluble fiber, which can form a gel-like substance - the reason why porridge gets its consistency. The advantage of losing weight with oatmeal lies in its ability to increase and maintain the feeling of satiety.
The superfood quinoa is an excellent source of vegetable protein and can help you lose weight in any diet. It contains all the essential amino acids, with a remarkable proportion of lysine. Quinoa not only helps with the dream figure mission but also ensures glowing skin and healthy bones. Its high iron content also makes the complex carbohydrate an ideal source of nutrients for vegetarians and vegans. Just 50 grams of quinoa (gluten-free by the way) cover the iron requirement of one day.
Just one cup of peas provides the body with a quarter of the recommended daily ration of zinc. However, the trace element is not only known for its effectiveness in wound healing but also plays an important role in weight loss. Zinc increases the production of leptin - a hormone that transmits our feeling of satiety to the brain. A high concentration of leptin in the blood also means less hunger. You eat less and lose weight faster.
Bread and pasta do not have to be completely removed from the menu even during a diet. However, if you want to lose weight, you should make sure to consume complex carbohydrates, such as those found in whole grain products. If you like to eat pasta, it is best to cook it firm to the bite. In this way, the long-chain carbohydrates are not broken down too much and the organism takes longer to digest. This makes the insulin level rise only slowly and at the same time keeps you full longer.
Beans contain a lot of fiber and therefore keep you full for a long time. This makes healthy carbohydrates an ideal addition to a diet. In fact, a study in the Journal of the American College of Nutrition found that people who eat a lot of beans have a 22 percent lower risk of obesity. Their high iron and protein content is also particularly beneficial for vegetarians and vegans. Tip: If you use canned beans, you should rinse them off before consuming them to reduce their sodium content.
The foods presented above are also well suited to a diet and do not make you fat per se. Of course, the same applies here: The mass makes it! This means: Anyone who feasts excessively and feasts on potentially “good” carbohydrate suppliers in large quantities or combines them incorrectly will also notice this on the scales again. If you have any doubts about the correct, healthy, and balanced diet, a doctor or nutritionist can help - also to prevent potential malnutrition, which is often a risk with diets.