Which Carbs - Simple vs. Complex
Carbs always get a bad rap, but forget the hype, because they are not fattening. Often when people want to eliminate their unwanted fat, the first thing that they look to eliminate from their nutrition plan is carbs. This is an error of judgement.
Don't get me wrong, too much of anything can cause you to put on weight, including carbs - but they are not, by themselves, the main reason why people become over-fat. Note that carbs are typically the main energy source for your body. They should be, therefore, a key contrbutor to any diet plan.
Okay, before going any further, let's get back to the basics of nutrition. There are three main food types. These are fat, protein and carbohydrates. In turn, there are two types of carbohydrates -
1. simple carbohydrates
2. complex carbohydrates
Simple carbohydrates can be found in fruit sugar (fructose), milk (lactose) and table sugar (sucrose). Simple carbs are rapdily assimilated by the body and enter the blood stream to provide you with a fast sugar rush. This ultimately leads to a blood sugar level lower than what it was before you consumed the sugar. This reason, combined with the fact that simple sugars have no nutritional value, means that you should minimise, if not eliminate, them from your diet
Sources of complex carbohydrates include whole grains (such as brown bread) and whole wheat (brown pasta and rice). Complex carbs are able to provide you with a prolonged and steady source of energy. The reason being is that they are slowly released into the blood. This is helped by their relatively high fibre content. Complex carbohydrates are far superior in nutritional value than simple sugars and should be included in your fat loss nutrition plan.
Great news - you don't need to give up pasta, bread or rice as part of your far loss plan. Try to stick to the unrefined complex carbs, i.e. wholegrains and wholewheat to ensure an optimum nutritional content.
I am not, however, proposing that you eat as many complex carbs as you want. Moderation is they key. Excess calories from any food source can translate into an increase in your body weight - and more specifically an increase in your body fat content.
You need to avoid overeating complex carbs. To do this, I recommend that you have smaller portions with good lean protein and plenty of vegetables in addition to your carbs. It is best to use smaller plates and to eat very slowly. This will allow your brain to send signals to your stomach and tell you when you are full. One portion is enough - don't go for a second!
One final word - you should eliminate, or at least minimize, your intake of foods that contain white flour, e.g. biscuits, cookies, crackers and pastries. They are highly calorific and have a nutritional value which is negligible.
Don't get me wrong, too much of anything can cause you to put on weight, including carbs - but they are not, by themselves, the main reason why people become over-fat. Note that carbs are typically the main energy source for your body. They should be, therefore, a key contrbutor to any diet plan.
Okay, before going any further, let's get back to the basics of nutrition. There are three main food types. These are fat, protein and carbohydrates. In turn, there are two types of carbohydrates -
1. simple carbohydrates
2. complex carbohydrates
Simple carbohydrates can be found in fruit sugar (fructose), milk (lactose) and table sugar (sucrose). Simple carbs are rapdily assimilated by the body and enter the blood stream to provide you with a fast sugar rush. This ultimately leads to a blood sugar level lower than what it was before you consumed the sugar. This reason, combined with the fact that simple sugars have no nutritional value, means that you should minimise, if not eliminate, them from your diet
Sources of complex carbohydrates include whole grains (such as brown bread) and whole wheat (brown pasta and rice). Complex carbs are able to provide you with a prolonged and steady source of energy. The reason being is that they are slowly released into the blood. This is helped by their relatively high fibre content. Complex carbohydrates are far superior in nutritional value than simple sugars and should be included in your fat loss nutrition plan.
Great news - you don't need to give up pasta, bread or rice as part of your far loss plan. Try to stick to the unrefined complex carbs, i.e. wholegrains and wholewheat to ensure an optimum nutritional content.
I am not, however, proposing that you eat as many complex carbs as you want. Moderation is they key. Excess calories from any food source can translate into an increase in your body weight - and more specifically an increase in your body fat content.
You need to avoid overeating complex carbs. To do this, I recommend that you have smaller portions with good lean protein and plenty of vegetables in addition to your carbs. It is best to use smaller plates and to eat very slowly. This will allow your brain to send signals to your stomach and tell you when you are full. One portion is enough - don't go for a second!
One final word - you should eliminate, or at least minimize, your intake of foods that contain white flour, e.g. biscuits, cookies, crackers and pastries. They are highly calorific and have a nutritional value which is negligible.
