In popular dietetics, there is an ambiguous attitude towards carbohydrates. Supporters see them as the main cause of obesity, and supporters of dividing foods according to the glycemic index are convinced that carbohydrates are “bad” and “good”. This does not change the fact that carbohydrates serve as the main source of energy for the body. They give vigor and strength for training, ensure the functioning of the brain, heart, liver, are involved in the regulation of the metabolism of fats and proteins, and are necessary for the normal functioning of the nervous and muscular systems.

There are three types of carbohydrates: simple (mono- and disaccharides), complex (starch), (dietary fiber).

• simple carbohydrates so named because of their simple structure, in which there are only 1-2 elements (glucose, fructose, lactose). They are sweet in taste and can dissolve in water. Simple carbohydrates are quickly absorbed in the intestines and, which leads to the same sharp release by the pancreas. Main sources: sugar, honey, jam, white flour, pastries, confectionery. Simple carbohydrates are also found in dried fruits, fruits, berries, and dairy products.
• Complex carbohydrates so named because of the long chain of sugars that allows them to be digested and absorbed slowly, cause a moderate increase in sugar levels, provide a feeling of satiety and be used for energy needs, rather than being stored in fat. Main sources: all cereals except polished rice and semolina, bread and whole grain flour, legumes, baked potatoes, bread and pasta made from durum flour.
• Cellulose represents the coarse part of plant products - cellulose and hemicellulose, pectin, lingin, gums. slows down the absorption of sugar and fat, reduces the release of insulin in response to carbohydrate foods, improves intestinal motility and helps maintain a feeling of satiety. Main sources: non-starchy vegetables, unpeeled cereals and legumes, bran, fresh fruits and berries.

A healthy, non-losing person with a normal weight and an average active lifestyle needs to consume 3.5-4.5 g of carbohydrates for every kilogram of their weight. People who lead an active lifestyle or engage in heavy physical labor need more carbohydrates, and people who lead a sedentary lifestyle need less.

For those who are losing weight, the daily amount of carbohydrates is calculated from the total caloric content of the diet. For example, a moderately active girl weighing 80 kg follows a 1500 calorie diet. She knows that one gram of carbohydrates and proteins has 4 calories, and one gram of fat has 9 calories.

There is no concept of "carbohydrate norm". The amount of carbohydrates is selected individually after the fat rate and protein rate have already been calculated, and then adjusted based on activity, weight and. With increased secretion of insulin, fewer carbohydrates are needed, and with normal secretion, more.

The total amount of carbohydrates in should not be less than 100 g per day. Complex sources should account for 70-80%, and simple 20-30% (including fruits, dried fruits, dairy products). The daily norm of fiber is 25 g. It is not difficult to gain it if you eat a large amount of non-starchy vegetables and herbs, choose unpeeled cereals, whole grain or bran bread instead of white.

An excess of carbohydrates in the diet leads to an increase in its calorie content and weight gain, and this. With increased secretion of insulin and a large amount of carbohydrates, the state of health worsens, drowsiness, loss of strength, and apathy are often felt.

With a lack of carbohydrates, mental activity and performance worsen - leptin levels decrease, cortisol levels increase, the production of neurotransmitters is disrupted, which can cause insomnia or depression. If carbohydrate reduction is accompanied by strong and prolonged caloric restriction, then the production of thyroid hormones and sex hormones is disrupted. Lack of carbohydrates is always accompanied by a lack of fiber, and this disrupts the stool and leads to gastrointestinal problems.

Carbohydrate needs are individual. In active and regularly exercising people who have a normal weight and normal levels of insulin secretion, they are higher than in office workers who are overweight and have elevated insulin levels. When choosing your norm, start from, and. Keep a balance in the diet between complex and simple carbohydrates, and do not lower their total amount below 100 g per day.

Hello dear Readers!

All women know that during weight loss, you should give up sweet pastries, delicious buns. After all, these carbohydrates are transformed into fat mass.

Some ladies, in an effort to quickly get the long-awaited results, try to eliminate carbohydrates from their diet as much as possible.

But this leads to serious disorders in the body. After all, carbohydrates are a source of energy for humans. Therefore, lowering them below the norm is catastrophically dangerous!

How to understand how many carbohydrates you need per day when losing weight in order to enjoy the results, and at the same time not harm your health?

Carbohydrates are components that provide a person with the energy necessary for life. Therefore, it is impossible to completely exclude them from the diet. Such compounds are found in many cells, including DNA.

Carbohydrates entering the body contribute to the normalization of pressure, provide endurance, help to cope with stress.

The human body is not able to independently synthesize carbohydrates or isolate them from inorganic substances. Therefore, the only source of these substances is food.

However, not all carbohydrates are good for the body. Exist:

1. simple carbohydrates. They are quickly absorbed by the body. As a result, they often cause a set of extra pounds. Simple ones include: sucrose, glucose, fructose.
2. Complex carbohydrates. They are made up of many elements. The body absorbs these substances gradually. Due to this, a person feels a feeling of fullness for a long time. These carbohydrates are considered healthy. These include: dietary fiber, starch.

Types of carbohydrates

Most carbohydrates are found in foods of plant origin. However, many processed foods contain this substance in the form of sugar, starch.

Carbohydrates of natural origin are divided into the following types:

fibrous

In other words, it's fiber. It belongs to complex carbohydrates. Fiber is essential for the proper functioning of the digestive tract. In addition, it rids the digestive tract of "garbage".

This category includes: spinach, broccoli, celery, cabbage, cucumbers, peppers, zucchini, onions. Such products do not affect the amount of insulin in the body. Therefore, this food can not be limited.

Sweet carbs

Sugar is the main representative of simple carbohydrates. It is found in many foods: fruits (fructose), dairy foods (lactose), regular sugar (sucrose).

Starchy

They belong to complex carbohydrates. Starch is found in grains and vegetables. Rich in such carbohydrates: rice, potatoes, oats.

There is another type of carbohydrate that is not vegetable. This processed carbohydrates. They are found in cakes, donuts, cookies, sweets, and a variety of soft drinks.

Such carbohydrates must be excluded from your diet if your goal is to lose weight.

low carb diets

Many effective dietary programs are based on the limited use of carbohydrates. All of them, as the reviews show, allow you to perfectly lose those extra pounds.

The most effective and well-known are the following diets:

• Kremlin;
• Atkins diet;
• protein;
• Protasov's diet.

These diets are based on the same principle. A person reduces carbohydrate intake and replaces them with fats and proteins.. The energy necessary for life begins to be scooped from stored fats. This explains the high results in weight loss.

Basic rules for low carb diets

A healthy diet involves the consumption of complex carbohydrates found in vegetables, fruits, cereals, bread. Low-carbohydrate diets are recommended to be abandoned.

That is why it is forbidden to observe these diets for a long time. This is fraught with serious disorders in the body.

For those who decide to follow a low-carb diet, it is useful to familiarize yourself with the basic rules:

1. The diet should contain lean meat, seafood, lean fish. Allowed dairy products (fat-free), greens, vegetables.
2. It is strictly forbidden to eat bread, pasta, sweets, sugar. Starch, potatoes, rice are excluded.
3. Remember how many carbohydrates you need per day when losing weight. The daily amount should not exceed 40 g.
4. Be sure to drink plenty of water. Recommended 2-3 liters per day.
5. Very helpful physical exercise, contributing to the proper transformation of fats into energy.

How many carbs do you need per day to lose weight

Every day with food, proteins, fats, carbohydrates enter the body. They are called macronutrients. They are vital for normal functioning. Such substances, in various proportions, are found in food products.

Why does the body need macronutrients?

They perform a number of important functions:

Squirrels

An excellent building material that ensures the growth and development of all body cells. Proteins are interchangeable and irreplaceable. The first are able to be synthesized by the body. A person receives irreplaceable only from food.

Proteins are essential for normal development and growth. In terms of weight loss, their consumption is completely safe. Sources of protein are fish, meat, legumes, dairy products.

Fats

Today much is known about polyunsaturated acids: omega-3, omega-6. They are able to lower cholesterol in the body. In addition, fats ensure the proper absorption of vitamins, are involved in the synthesis of hormones, and support the proper functioning of many systems.

Animal products are rich in fats: fish, meat, dairy products; and vegetable: oils, seeds, nuts. However, an excessive addiction to fats is a path to gaining excess weight.

Carbohydrates

This is the main source of energy. But excessive consumption of carbohydrates, especially with a sedentary lifestyle, is quite detrimental to the figure. The unused part of the energy is converted into body fat.

Daily intake of carbohydrates

How many carbs do you need per day to lose weight? Nutritionists recommend the following:

1. 100 - 150 g / day. This is moderate consumption. This amount of carbohydrates is recommended for individuals with an average physique, leading a proper lifestyle. This amount of carbohydrates will provide the body with tone support.
2. 50 - 100 g / day. Such a diet will allow you to lose extra pounds without effort.
3. 20 - 50 g / day. This option is suitable for people who want to short time lose weight.

But it should be remembered that carbohydrates must be supplied to the body. Otherwise, you can earn a whole bunch of diseases. Also, before you go on low-carb diets, visit your doctor and make sure they won't harm your body.

Diet calorie content

The body weight of a person depends on the ratio of incoming calories and consumed by him. If these parameters are equal, then the weight remains constant. When you eat more calories than you burn, you gain weight.

In order to start losing weight, you need to consume fewer calories than you expend.

Basal metabolic rate (BMR) calculation

It is with OOV that the whole calculation should begin. It should not be forgotten that each organism is individual. Therefore, in order to determine how many carbohydrates you need per day when losing weight, you should take into account gender, age, physique, level physical activity.

For women:

OOV \u003d 655 + (9.6 x V) + (1.8 x P) - (4.7 x Vg)

For men:

OOV \u003d 66 + (13.7 x B) + (5 x P) - (6.76 x Vg),

where: B - weight of the person in kg, P - height, in cm, Vg - age, in years.

To make the calculations easier, consider an example.

The woman is 30 years old, weight - 67 kg, and height -167 cm.

655 + (9.6 x 67) + (1.8 x 167) - (4.7 x 30) \u003d 655 + 643.2 + 300.6 - 141 \u003d 1457.8 kcal / day.

After rounding, we get: 1458 kcal / day.

Determination of the activity coefficient (Ka)

A person who goes in for sports every day spends much more energy than a person leading a sedentary lifestyle. Accordingly, in the first case, the diet should contain more calories.

Thus, it is very important to consider the activity factor.

It is determined based on physical activity:

• inactivity (sports activities are almost completely absent) - 1.2;
• inactivity (small loads, during the week - 1-3 times) - 1.375;
• average activity (average loads are tested 3-5 times a week) - 1.55;
• activity (high loads, during the week - 6-7 times) - 1.725;
• hyperactivity (heavy physical labor or heavy loads, daily) - 1.9.

A woman works in an office that she comes to by transport. She goes shopping household and occasionally goes to the gym.

Her Ka is 1.375.

Determination of the daily norm (CH)

Sn \u003d OOV x Ka.

When using the daily norm, the weight will not increase, but it will not decrease either. After all, this is the number of calories that the body consumes.

1458 x 1.375 = 2005 kcal / day.

Daily Value for Weight Loss (Sn lost weight)

To achieve weight loss, you need to consume fewer calories than you expend. Therefore, when calculating the daily rate for weight loss, use the following formula:

Sn lost weight \u003d Sn - 500.

2005 - 500 = 1505 kcal / day.

Definition of "calorie corridor"

They are calculated according to the following formulas:

• upper limit: VP \u003d Cn lost weight + 100;
• lower: NP \u003d Sn lost weight - 250.

If your diet is kept within the calculated calorie corridor, then weight loss is guaranteed. In this case, the body will not be harmed.

VP \u003d 1505 + 100 \u003d 1605 kcal / day;

NP \u003d 1505 - 250 \u003d 1255 kcal / day.

Determination of carbohydrates, fats, proteins

The diet of any adult should contain macronutrients in the following proportions:

• proteins - 10-25%;
• carbohydrates - 40-65%;
• fats - 20-35%.

To draw up the correct menu for weight loss, it is necessary to take into account VP and NP.

Formulas are used to determine the amount of proteins:

• (NP x 0.10)/4;
• (VP x 0.25) / 4.

You can calculate how many carbohydrates you need per day when losing weight using the following scheme:

• (NP x 0.45)/4;
• (VP x 0.65)/4.

The amount of fat is determined by the formulas:

• (NP x 0.20)/9;
• (VP x 0.35)/9.

(1255 x 0.10) / 4 = 31.5 g;

(1605 x 0.25) / 4 = 100.5 g.

Carbohydrates:

(1255 x 0.45) / 4 \u003d 141 g;

(1605 x 0.65) / 4 = 261 g.

(1255 x 0.20) / 9 \u003d 28g;

(1605 x 0.35) / 9 \u003d 62.5 g.

Thus, the woman in our example needs to proper weight loss daily use proteins, in the amount of 31.5-100.5 g, carbohydrates 141-261 g and fats 28-62.5 g.

Benefits of Restricting Carbohydrates in Your Diet

By tradition, people seeking to lose excess weight, it is recommended to abandon high-calorie foods, reduce the number of servings and consume less fat. However, in practice, such restrictions turn out to be moloeffective.

Hunger and deficiency of essential substances adversely affect health. In addition, the exit from such a diet is fraught with overeating. That is why many people are rapidly gaining weight, and sometimes even increase it.

A completely different picture is observed with a low-carbohydrate diet. It doesn't make you feel hungry. After all, the diet implies the exclusion of only certain products, such as sugar, pasta, bread.

Modern research has confirmed that low-carbohydrate diets allow you to perfectly control your appetite, not feel hungry and lose weight with a minimum of effort.

At the same time, the results of such losing weight allow you to make sure that the diet works great. In addition, it even allows you to heal the body.

A low-carb diet not only effectively fights excess weight, it lowers the level of sugar, cholesterol in the body, and normalizes blood pressure.

simple carbohydrates

They are also called fast. After all, they are rapidly absorbed by the body.

• cakes, cookies, honey, chocolate, sweets, jam;
• grapes, bananas, peaches, melons, cherries, watermelon, raisins, dates;
• alcohol, soda, sweet tea, compote;
• pumpkin, turnip;
• white rice polished;
• yeast bread;
• ice cream.

How many carbs do you need per day to lose weight? If it's about strict diet, it is necessary to completely exclude fast carbohydrates.

However, you should know that sugar is necessary for a person, because it provides normal mental activity and is an excellent source of energy. Therefore, it is quite dangerous to refuse these products for a long time.

A good alternative would be the consumption of fast carbohydrates before physical activity. In this case, the body that has received energy will spend it correctly, and will not store it in the form of fats “in reserve”.

Complex carbohydrates

They break down rather slowly and are consumed during the day.

Slow carbohydrates include:

• cereals, with the exception of rice and semolina;
• durum wheat pasta;
• unsweetened fruits: avocados, green apples, kiwi, grapefruit;
• unsweetened vegetables: zucchini, peppers, cabbage, cucumbers, tomatoes;
• legumes: lentils, beans, soybeans, beans.

Try to build your diet on slow carbohydrates.

Required number of meals

Low carb diets don't make you feel hungry. That is why, people who lose weight in this way are recommended to eat 5-6 times a day.

As strange as it may seem, but to ensure weight loss, you should eat often. In the case of a rare intake of food, a person consumes large portions. The body is not able to convert everything into energy.

As a result, the deposition of fat begins. In addition, the metabolic process in such a situation proceeds intermittently. And this significantly reduces its effectiveness.

With a constant intake of food, in small quantities, conversion into energy occurs constantly. The body learns not to store substances for the future, but to use them for life. In addition, the lack of energy forces it to break down its own fat stores.

Weight is not reset - what to do

Sometimes people who understand how many carbohydrates they need per day when losing weight and who strictly monitor their diet are faced with the inability to lose weight.

Why is this happening?

There are several reasons why a low-carb diet does not provide the desired effect:

1. Many people experience periods of "stagnation". The weight is excellent in the first period. And then freezes at one mark. The period of "stagnation" can last 2-4 weeks.
2. Get realistic about your forms. If you need to get rid of a few kilograms, then the weight will go away very slowly. However, there is a plus to this. Slowly lost pounds almost never come back.
3. How many times a day do you eat? Remember that you should eat more often, and at the same time in small portions.
4. You may need to tweak your diet a little. Enter into the diet more meat, fish, eggs, vegetables, with a low amount of carbohydrates.
5. Sometimes exercise is not enough to properly burn fat. Try to increase your physical activity. In addition, it is useful to visit the sauna or bath once a week.
6. Carefully analyze the products that you use. They may contain hidden sugar.
7. Sometimes the problem lies in the disease of the thyroid gland - hypothyroidism. Be sure to consult with an endocrinologist.

Knowing how many carbohydrates you need per day when losing weight and understanding which carbohydrates to eat, you can easily achieve the desired result.

However, remember that the body needs physical activity for the correct transformation of incoming substances into energy. So take care of yourself. Give yourself a chance to get a great figure by healthy weight loss.

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Is it possible for those who are losing weight to eat carbohydrates or is it better to refuse them? There are a lot of questions in our mail about this topic. We summarized them and asked the expert - nutritionist Ekaterina Sobolevskaya.

Carbohydrates are the main source of energy for humans. There are very few of them in the body, no more than 100-150 g. These are blood glucose, liver and muscle glycogen. For a long time it was believed that part of the carbohydrates, which did not go to the formation of energy, is converted into fat. However, later scientists discovered that this only happens if we eat about 250-300 g of carbohydrates at the same time. For example, 1 loaf of bread, or 15 tbsp. l. sugar, or 2 kg of boiled rice, or 3 kg of apples. At the same time, every extra 25 g of carbohydrates leads to the formation of 10 g of fat.

Some diets call for an almost complete elimination of carbs. Will it harm health?

Really, protein diets(Kremlin, Japanese, American astronauts, Atkins, Dukan, etc.) require a significant reduction in carbohydrates in the diet. It is believed that the body will receive energy by burning its own fats. In fact, this is what happens: 1 g of carbohydrates retains up to 4 g of fluid in the body. When we give up carbohydrates, this liquid quickly leaves, and weight is reduced. Then the body begins to extract energy from muscle protein, that is, the weight continues to decrease due to the loss own muscles, and only lastly - from excess fat. So after a protein diet, the body can become even more flabby than before losing weight. And as soon as we return to the usual diet, the lost kilograms will immediately return to us - first in the form of water, and then fat. In addition, with a deficit muscle mass metabolic processes slow down, from which the weight grows even faster. Well, we should not forget that carbohydrates are needed to regulate digestion and normal functioning of the immune system.

Why are carbohydrates divided into simple and complex?

Depending on the speed at which they are broken down and converted into our main source of energy - glucose, carbohydrates can be divided into simple ("fast") and complex ("slow"). When food contains too many simple carbohydrates (sugar, confectionery, kvass, beer, sweet soda, white bread), blood glucose levels rise much faster than with a balanced diet. However, glucose levels also fall just as quickly. As a result, a person soon experiences hunger, and eats again, as a result of which weight increases. Complex carbohydrates (cereals, durum wheat pasta, wholemeal bread, vegetables, potatoes, corn) break down slowly. At the same time, the level of glucose in the blood rises smoothly, and the person feels full for a long time.

Maybe you should give up simple carbohydrates altogether?

No, they cannot be completely excluded from the diet. A fast supply of glucose is often needed by the brain. In addition, fast-acting carbohydrate fuel plays an important role in the operation nervous system. With hypoglycemia (a sharp decrease in glucose levels), simple carbohydrates can save a person's life, as patients with diabetes are well aware of.

How many carbohydrates does the body need?

The daily requirement for them is 4-5 g per 1 kg of normal body weight. So, with a weight of 60 kg, a person needs 240 g of carbohydrates. Just do not forget: 100 g of porridge or bread is by no means 100 g of carbohydrates, but much less. The optimal ratio of "fast" and "slow" carbohydrates in the diet is approximately 1:3. It is important not to eat the entire daily allowance of carbohydrates at once, but to distribute it over several servings. The ideal serving is 50 g of carbohydrates. This is two slices of bread or a bowl of oatmeal.

Which foods contain carbs and which don't?

Carbohydrates are present in almost all foods. There are very few of them in meat, fish, poultry, eggs, etc. In dairy products - approximately 4.7 g per 100 g of milk or yogurt, unless, of course, the product contains sugar or fruit. In green vegetables, as well as in legumes, there are few carbohydrates. But potatoes, beets, carrots, cereals, pasta, bread are valuable sources of carbohydrates. A lot of simple carbohydrates (fructose, glucose and sucrose) in fruits, but due to a large number fiber, they are much safer for the figure than sugar in confectionery.

Is it true that carbohydrate foods are best eaten in the morning?

It is traditionally believed that it is better to eat carbohydrate foods in the morning, and dine with protein foods and green vegetables. There is a reason for this: there is less risk that in the afternoon, when the metabolic rate decreases, part of the glucose will replenish the reserves of fat cells. In addition, there is evidence that carbohydrates eaten in the evening reduce the nighttime production of certain hormones (for example, somatotropin), which are important for weight loss.

The carbohydrate window is called the first 30-60 minutes after intense physical activity. During training, the level of adrenaline and cortisol hormones in the body increases, which continue their action after training, destroying muscles. To block the action of these hormones, you need to increase the level of insulin by eating something carbohydrate - a banana, a pear, a serving of dried fruit. Insulin "switches" the metabolism into a calm recovery mode. And then the body, having replenished the energy resources spent on training, restores muscle fibers. However, remember that only a serious workout can “seize” with carbohydrates.

If carbohydrates are so healthy, then why do we get fat from them?

Weight is added not because of carbohydrates, but because of their quantity. It’s just that very often we use carbohydrate foods not to satisfy the hunger of the body, but to please ourselves a little, encourage, calm, cheer up, relieve accumulated stress.

Is it true that carbohydrates do not combine with? Are there foods that don't go well with carbs at all?

The incompatibility of carbohydrates with proteins or some other products is a myth. This is contrary to the laws of physiology. There are very few natural mono-products in the human diet, consisting, for example, only of carbohydrates, or proteins, or fats. The combination of carbohydrates and proteins, carbohydrates and other products is natural and healthy for a person!

Natalia SUHORUKOVA

Carbohydrates are the main source of energy for our body, so it is impossible to completely abandon them. How not to gain weight by eating carbohydrate foods? What carbohydrates are good for weight loss? We will tell you about it.

Helpful information

Carbohydrates are present to some extent in most foods (except animal and vegetable fats, different types meat, seafood, fish). The group of vegetable carbohydrates includes pectin, cellulose and starch, and the group of animal carbohydrates includes chitin and glycogen. Carbohydrates are made up of individual units (saccharides), they can be simple or complex. Simple carbohydrates consist of 1 or 2 units (mono and disaccharides). They give us instant nourishment, are quickly absorbed, sharply increase the concentration of glucose in the blood, and therefore, activate the production of insulin. Simple carbohydrates do not provide saturation, appetite increases (the reason for this is insulin). They easily turn into body fat. The category of simple carbohydrates includes sugar, sweets, confectionery and flour products, etc. Complex carbohydrates are the exact opposite - they consist of 3 or more units. Such carbohydrates are digested for a long time, thanks to which they allow you to maintain a feeling of satiety and do not provoke an increase in insulin concentration. Complex carbohydrates have a high nutritional value.

List of carbohydrate foods

When listing products containing carbohydrates for weight loss, it is worth mentioning cereals (with the exception of semolina) and dietary pasta (from durum wheat, from buckwheat or corn flour, etc.). Legumes (peas, beans, lentils), different types of fruits (when losing weight, not very sweet varieties are a priority) are also included in this category. Slow carbohydrates for weight loss are also present in vegetables. Green and leafy varieties are especially beneficial - such plant foods are low in calories and high in fiber. Examples include white cabbage, cucumbers, lettuce, celery root, spinach, etc. It is worth recalling that the fiber and pectin present in plant foods are also a form of complex carbohydrates. Dietary fiber (fiber) and pectins are not absorbed by the body, but are to some extent processed by the intestinal microflora. They contribute to the normal functioning of the digestive tract, cleansing the intestines, removing excess cholesterol. One of the sources of healthy carbohydrates can be bran (in the form food additive). Sources of carbohydrates of animal origin are low-fat dairy products.

Daily intake of carbohydrates for weight loss

Refusal of carbohydrates will lead to a deterioration in the condition of the muscular corset, but not to full weight loss. Based on this, we can say that in the diet of a diet aimed at losing weight, complex carbohydrates must be present, but simple (fast) carbohydrates will have to be excluded. The norm of carbohydrates is calculated individually - 2-3 g of this substance should fall on 1 kg of body weight. When 1 g of carbohydrates are oxidized, 4 kcal is released. Subject to protein diets, in the menu of which proteins replace carbohydrates, the rate of the latter should not be lower than 50 g / day. The fact is that the absence of carbohydrates in the diet significantly slows down the oxidation of fats and proteins, which are the basis of the menu of such diets. It is worth remembering that carbohydrate foods can be eaten no later than before 18.00. In the case of protein diets, carbohydrates are included in the diet of the first meals, and dinner is dedicated to protein.

Carbohydrates in the near-fitness environment are even more controversial than fats. They are an integral part of the diet and the main source of energy. 1 g of carbohydrates, like 1 g of proteins, contains 4 kcal, but the thermal effect is much lower - within 5-15% of the kcal spent by the body on their processing. Carbohydrates vary in quality. By choosing the right sources, using them in the right amount and at the right time, you can influence your well-being and the speed with which you achieve the desired shape. And now answers to the most frequently asked questions about carbohydrates in nutrition.

What are the carbohydrates?

Simple(sweets, flour products, fruits, berries, in general, everything that contains sugar in one form or another). They are quickly absorbed, provide short-term energy, the feeling of satiety does not last long.

Complex(anything that has a complex chain of sugars, but without a noticeable sweet taste, like whole grains, potatoes, oats, rice). They are digested for a long time and allow you to maintain a feeling of satiety for a long time. Fiber (these are dietary fibers that contain whole grains, leafy vegetables and more, the peel of various vegetables and fruits). Gives a feeling of satiety, since fiber slows down the absorption of nutrients, has few calories, low GI.

What carbs do I need to eat and what not?

Depends on the purpose. One way to evaluate how a carbohydrate will affect your body is, hereinafter referred to as the GI. by Ekaterina Golovina Low GI foods will help people with poor carbohydrate and insulin sensitivity maintain stable sugar levels, prevent overproduction of thrifty insulin, which leads to low sugar levels and, as a result, to physical and mental fatigue.

Why is it advised to eat mostly complex carbohydrates on a diet?

Because whole grains and vegetables contain, which slows down the rate of absorption, gives a feeling of fullness, evens out sugar levels, and removes decay products from the body. , like vegetables and grains, contains important trace elements and vitamins.

What about fruits, can they be on a diet?

One of the most frequently asked questions about carbohydrates when losing weight. Hm, why not? Moderation is important, because fruits contain fructose and glucose, which are simple carbohydrates, but in addition to them, fruits contain vitamins, minerals, and fiber.

Can fructose be used instead of sugar?

No. Although it has a low GI, eating processed fructose can increase the rate of fat production in the liver. It is best to avoid processed fructose and foods that contain it.

What about honey?

Honey is a simple carbohydrate, half glucose and half fructose. It has almost the same amount of calories as sugar. Moreover, from a nutritional point of view, all sugars are the same for the body. If you want honey, then everything has its place and time.

How many carbs should you eat?

Depends on your goal and activity, but not less than 100 g / day, since so much is necessary for the normal functioning of the brain. You can calculate your carbohydrate rate using the articles: and.

Do you get fat from carbohydrates?

But what about both from proteins and from fats. They get fat from an excess of calories, and with carbohydrates this excess is easy to get, especially if there are sweets, flour products, sugar, etc. By the way, glucose is used not only for energy, but also to create glucosamine, a component of connective tissue, but there is a clear limit here. The brain also feeds on glucose.

Is it true that you need to cut down on carbs to lose weight?

You need to cut calories. The proportion of carbohydrates in the diet will depend on the amount excess fat, body features, activity level, health status. It is optimal when 50% of kcal are carbohydrates. The lowest carbohydrate bar is considered to be 100 grams of carbohydrates. There are diets where carbohydrates are reduced to 50 g / day. (LCHF) and below (ketogenic diet), but there is a different mechanism.

When is a cheat meal needed?

Once a week or two (depending on body fat percentage) during a calorie deficit. How, when and what to do cheat meal, you can read here. When restricting carbohydrates, it is reasonable to do not cheat, but. With an adequate calorie deficit, you can safely do without cheat meal, carefully in your diet.

Can you eat carbs at night?

Certainly. It's normal to carry carbohydrate calories from breakfast into the evening. You can include them in dinner if you train with heavy weights regularly, are active during the day and fit perfectly into your KBJU norms. It doesn't matter what time you eat carbohydrates on a diet. It is important that you stay in a calorie deficit.

Why then do they say that carbohydrates are not allowed in the evening?

Watching who. For example, if you are losing weight, you eat most of the carbohydrate calories in the active half of the day and in the evening you no longer fit into your norms. You can do without them with a high percentage of body fat. They are not needed in the absence of serious strength training And . Extra evening carbohydrates will be with poor insulin sensitivity.

Why fruits and potatoes can not be on a diet?

Fruits and potatoes are limited on low-carbohydrate diets. Peeled boiled potatoes are a carbohydrate product, fruits contain sugars and are simple carbohydrates. On low-carb diets, in order to fit into your BJU norm, you have to choose from less calorie and more fibrous foods. But you don't have to cut carbs too much to lose weight. Eat a balanced diet, eat fruits and potatoes in moderation. There are no good or bad products, so you don't have to paint everything black and white.

I'm on a low carb diet but not losing weight?

Do you think that if you eat low carbohydrates and keep your sugar (and insulin) levels normal, then you will lose weight? No, you won't if you're eating in a calorie surplus. There are many low-carb, but high-calorie foods that are very easy to overeat - these are cheese, peanuts, nuts, cream. 100 g of nuts contains approximately 600-650 kcal. Also eating behavior and disadvantage physical activity should not be discounted.