Exercise Reduces Karbo want?

Until now, if we are talking about a healthy diet, carbohydrates are still a topic that is often debated. Some experts argue, carbohydrate or carbohydrates are the main triggers of weight gain. While other experts say, could not eliminate carbohydrates in the daily food intake.

Marla Heller, MS, RD, a nutritionist from the American Dietic Association, are experts who believe that the carb is still needed by the body. "Body and brain we still need a carb for the move every day. Choose fiber-rich complex carbohydrates so that we can feel full longer, "he said.

Foods that are classified as complex carbohydrates are whole wheat products, soy, vegetables, and fruits. This is a good carbohydrate foods with a nickname. People who eat these foods will generally have normal blood sugar levels. As for the bad carbohydrates are foods contain lots of sugar or artificial sweetener, and nuts that have been processed.

Ideal solution for us who were losing weight is to adopt a balanced nutrition. The comparison, consumption of carbohydrates from foods ranged 50-60 percent of total calories, fat by 30 percent, and the rest is protein.

Choose carbohydrates are low glycemic index value, such as brown rice, whole wheat products, corn, vegetables, and fruits, thus the suggestion of Dr. Dr. Saptawati Bardosono, MSc, Head of Doctoral Studies Program Department of Nutritional Sciences Faculty of Medicine and Executive Medical Association Physician Nutrition Indonesia. (Prevention Online Indonesia / Christina / Priska Siagian)

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Danger stop Carbohydrates

Adopting a healthy diet should mengasup all nutritional needs in full, with a variety of foods. However, because of fear of fat and want lose weight quickly, quite a lot of people who adhere to a diet of high protein and low in carbohydrates.

This diet is pretty much-loved people around the world due to rapid weight loss. Celebrities such as Jennifer Aniston and Renee Zellweger known to adhere to this diet.

The basis of this diet is the theory, if we cut the consumption of carbohydrates, the body was forced to burn fat because there is no sugar as a source of energy from carbohydrates. Body to burn fat is to burn more calories than when you burn carbohydrates. That is why a diet high in protein and low in carbohydrates to lose weight faster.

The first phase of the diet is called induction, which must be followed for two weeks or more if strong. During this time we limit the intake of carbohydrate is 20 grams a day. All carbohydrates such as biscuits, cakes, chocolate, sweet drinks, pastries, breads, pasta, rice, milk, fruits, and vegetables that contain carbohydrates should be avoided. Conversely, we even allowed to eat red meat, chicken, fish, cheese, eggs, cream, and butter.

In the second phase, dieters should only be slightly improving a maximum of five grams of carbs a day, for a week, in order to lose weight between half to two pounds.

Sign In third phase, carbohydrate intake should be increased again by 10 grams per day for a week. In this phase, dieters may begin to eat porridge, bread, pasta and very little. Just for the record, in 40 grams or 30 grams of rice porridge cooked pasta there are 10 grams of carbohydrates.

In the last phase, to maintain the desired weight, we may only slightly increase your intake of carbohydrates. That intake should not exceed 90 grams a day. The amount is roughly a third of daily requirements. Unfortunately, abstinence against these carbohydrates should be continued for life.

Limiting carbohydrates and increase protein and fat intake is of course given the side effects. Initially burning fat will produce substances called ketones in the body. These ketones cause the body to enter the phase called ketosis. The sign, so bad breath, fatigue, dizziness, and difficulty sleeping.

Constipation may also occur because these dieters should avoid fibrous foods, like vegetables, fruits, brown rice, whole wheat pasta, cereal, wheat, potatoes and other carbohydrate food sources.

"Carbohydrates should be there on our dining menu daily as needed to produce sugar as a source of energy for the brain, nerves, blood cells, and kidneys. If less carbohydrates and increase protein intake, the liver will seek energy sources from other substances, namely fatty . Work kidneys and liver to be tougher because of this diet, "said Prof. Dr. Walujo Surjodibroto, Sp.GK (K).

Make people who are young, follow this diet may not feel has caused serious problems because the body is still a good adaptation. "Be careful to follow a diet like this," he said

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Consumed Breakfast At The good rice

Many people avoid eating rice or other carbohydrates when you're trying to lose weight. Unfortunately, avoiding carbohydrates it makes the body become limp. Is there a certain time to eat carbs without affecting too much weight?

According to Dr. Mike Roussell, PhD, author of The Truth about Gluten, caloric intake should be regulated in order to evenly split throughout the day. However, for variations in the types of carbohydrates, especially when you change your activity level. The body's ability to process carbohydrates (which are often called insulin sensitivity) decreased from noon afternoon.

"That means you will be more efficient at using carbohydrates as energy in the morning, than at night. And the more efficiently your body uses food for energy, the easier you lose weight," he explained.

To improve insulin sensitivity and the ability of the body to use carbohydrates as energy rather than storing it in fat cells, you need to exercise. That's why you need to consume the majority of the starchy carbs and whole grains (such as potatoes, rice, oats, wheat bread, pasta, etc.) in the morning, and after exercise.

To schedule any other meal, green vegetables and high fiber, fruits, and legumes, could be a major source of carbohydrate. Complete your healthy diet with protein sources like eggs (or egg whites), lean beef, chicken, fish, or tofu, tempeh, also nuts, seeds, or oil (olive oil, canola, and sesame oil ).

If you are accustomed to eating the majority of carbohydrates in the morning or after exercise, so it is easier to control your calorie intake throughout the day. This will help the process of losing weight, without the hassle of counting calories or make the body become limp.

If this weight loss process was slow, try reducing carbohydrates starch from the breakfast menu. Instead, the consumption of many fruits or vegetables. For example, make an omelet with tomato mixture, cheese, and beans. Or, plain yogurt with berries.

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