If you are eating healthy food and seeking advice, one of the first dietary advices you should take is to reduce the amount of carbohydrates or to completely remove carbohydrates from your diet.
It’s not entirely unreasonable, especially given that many of us are overly addicted to tasty carbohydrates and calorie-rich foods like chips, but it’s true that talking about a little more than the fair distribution of responsibilities when carbs come to people Is overweight.
To find out why carbohydrates are needed and how you can control your intake more healthily, you’re also a nutritionist nutritionist on behalf of the British Dietitian Association for nutritionists Richard Chessor.
Why do carbs need carbohydrates?
Carbohydrates are the body’s preferred source of energy. Our brains and muscles tend to use carbohydrates to provide the energy we need to function, for example, during exercise, we rely more on carbohydrates for energy as the intensity of their function increases.
Is cutting carbohydrates a good way to lose weight?
It can be About 4 kcal per gram of carbohydrate [four calories] Therefore, reducing carbohydrate intake can reduce your total calorie intake, creating a negative energy balance, and the result is weight loss.
However, removing too much carbohydrates from the diet can lead to tiredness, cognitive decline and poor motor performance. Therefore, carbohydrate restriction for weight loss should be balanced between the energy provided by fats and proteins, which are other macronutrients in the diet, and the requirements for carbohydrates to effectively function.
How many carbs do you need to consume each day?
This depends entirely on your level of daily activity. People who do frequent high-intensity exercises may need 6-8 g per kilogram per day. Therefore, a person weighing 75 kg means 450-600 g per day. People with a more sedentary lifestyle may only need 2-3 g per kg per day.
For 75 kg of people need 150-225 g per day. Dietary Reference Values in the United Kingdom [estimates for what healthy groups of the population should consume] Carbohydrates are set at 50% of your total energy intake. For example, if your daily energy intake is 2,500 kcal, your carbohydrate contribution will be 1,250 kcal or about 312 g / day.
What is the difference between simple carbohydrates and complex carbohydrates?
In essence, the difference lies in the length of the carbohydrate chain. Simple carbohydrates or simple sugars are short molecules that are easily broken down into glucose units and used as energy. Complex carbohydrates are long chains of carbohydrates that are tied together and are much harder to digest and, in the case of fibers, cannot be completely digested [fibre is still vitally important, however].
Which switch would you recommend to eat healthier carbs?
Ingesting more complex carbohydrates is not only advantageous in terms of energy supply, but often complex carbohydrate foods contain a variety of nutrients and fiber, such as vitamins and minerals, while foods high in monosaccharides have few other nutrients. Eating more fruits, vegetables and whole grains is a good place to start.
Major foods like pasta, rice and bread can be easily replaced with whole grain substitutes. Refined cereal can be replaced with oats or muesli. Sweets and sweets can be replaced with fresh and dried fruits.
Is protein intake more than carbohydrates?
For most people it is. Eating the same amount of calories from protein and carbohydrates makes most people feel richer in protein. This can be beneficial when losing weight or when someone wants to control carbohydrate intake. Including protein in your meal will help you become more full and reduce your desire to continue eating or to eat again right after a meal.