When deciding if taking up a low carbohydrate diet is right for you knowing about Atkins and what a low glycemic index means in dieting can help you lose weight by eating healthy. So turn your diet around by getting your low carb on fast and start seeing results in the way you feel.
Is it possible to lose weight by just reducing the amount of carbohydrates I eat in my diet without risk?
Carbs are not the enemy!They are your friends. The image of a strong enemy brings up the carbohydrate diet such as the 5 factor diet letting eat more and still lose weight. Carbohydrates such as rice, do not apply if you start a diet, the first to reduce your weight?
In addition, there are also many people who are not aware that they reduce the intake of carbohydrates too much while keeping your blood sugar down with low gi fruits. I'm also in the human "I am going to have a low-carbohydrates diet is not" that some people are too unconsciously reduce the intake of carbohydrates.
In this Slism, we will discuss how you can turn cutting back on carb into a diet tool you can use to depreciate weight gain reinventing the low-carb diet extending your knowledge of the glycemic index giving you a list of low-gi foods great in times of dieting.
What Kind Of Diet Is A Low-Carbohydrate Diet?
A low-carb diet is a diet to reduce the intake of carbohydrates as its name suggests. Robert Atkins invented it, which is why it is now referred to as the "Atkins diet".
It has been in the Dietary Reference Intakes for Japanese is good when ingested carbohydrates 50-70% of calories needed per day, reduced to an extreme intake of carbohydrates, in the low-carb diet is a carbohydrate intake of the day I want to 80-160 calories.
Calories needed per day vary from person to person, so, I vary from person to person intake of carbohydrate necessary, it is the amount of not less than 10 percent of calories needed in 80-160 calories. I think it can be seen that reducing the intake of carbohydrates is really...
Carbohydrates, contain many staple foods as well as rice and noodles, such as bread, potatoes also food, fruits, and legumes, it also can't intake of these foods. Of course, it is also bad foods containing sugar.
Also, I can't even intake of alcohol and caffeine.
What to expect out of low carbohydrate meals?
Since I can't ingest carbohydrates, I consume meat and fish, seafood, cheese and vegetables that do not contain carbohydrates.
Nevertheless, nutritional balance is likely to collapse again, to supplement the nutritional supplements I have been recommended.
The Theory behind the Low Carbohydrate Diet
It is characterized carbohydrate compared to fat, easy to burn. Therefore, the first is used as energy (glucose) carbohydrate.
In a low carbohydrate diet is considered by creating a state in which glucose is insufficient to reduce the intake of carbohydrates, and lipids can be used as energy tends to reduce body fat.
In addition, blood glucose levels rise when the carbohydrate intake, insulin hormone is secreted by the pancreas. That to reduce blood glucose levels by the glucose stored as body fat, insulin is secreted much insulin can cause the accumulation of body fat.
You are therefore considered that, if prevent the rise in blood glucose levels by reducing the intake of carbohydrates, and prevent the accumulation of body fat.
Is a low-carb the diet which becomes to lose weight truly theoretically?
However, low-carb diet, I have considered a variety of dangers and lurking.
The Lurking Risk in a Low Carbohydrate Diet
Low-carb diet is a diet regime that attracted attentions abroad, even in countries such as the United Kingdom as well as Japan, have called attention as could have a negative impact on health.
- It will be easy to get tired for lack of energy
- Carbohydrate energy source of the brain is a work of the head or worse, concentration or degrading
- And just have to avoid foods that contain carbohydrates, nutrient intake would not be able to come out, there is a possibility that harm the health and nutritional imbalance
- Tends to be a higher percentage of fat in the diet to avoid carbohydrates, easy to increase the risk of coronary heart disease
- For ketone bodies, also called the "odor diet" is generated, bad breath and body odor becomes a distinctive sweet-sour smell of ketone bodies
Performed for more than one year, it is known that various side effects low-carbohydrate diet. There are also reports "safety can't be guaranteed in the long term and done" it.
However, nearly 10 years have passed but the low-carbohydrate diet is from a boom, a new method to reduce the carbohydrate diet still has appeared.
For example, even if a different diet name, you must pay attention to the diet, such as reducing the intake of carbohydrates in excess...
The Atkins Method
Atkins diet, the amount of good carbohydrate intake can have very different depending on the stage. Because of individual differences, carbohydrate intake is a guideline and to insulin resistance it will continue to promote a diet while to find the amount that suits you.
First Stage of Atkins
Reduced to less than 20g carbohydrate intake.
Ingestion of only carbohydrate intake without bread or rice, the staple food such as noodles, is contained in the vegetables.
There is no limit of the amount of fat and protein intake, reduce carbs, try to moderate eating
The Atkins Second Stage
Increase carbohydrate intake to around 40g.
Find the amount of weight loss by increasing the amount of carbohydrates 5g, even if the carbohydrate intake to maintain its carbohydrate content.
You may start the intake of carbohydrates such as brown rice.
Atkins at the Third Stage
Weight to body weight was decreased, and the goal to increase the amount of carbohydrate, slow down weight loss.
Fourth Stage and Final Atkins
Keep the amount of weight does not increase the amount of carbohydrate intake, intake of carbohydrates start little by little brown rice and fruits, such as buckwheat.
Do not consume junk food and sweets with sugar, honey, such as white rice.
Low-GI (Glycemic Index) Valued Foods
And classified into three categories depending on the value GI foods, GI value (the food low glycemic index), GI value foods with high GI value more than 70, the GI of the remaining food of 56-69 food with low glycemic index value below 55 is moderate.
Here is something like the following: food and high food value is low glycemic index.
Low GI Foods
There is something like the following: low glycemic food values below 55 GI.
- Brown Rice
- Rye Bread
- Buckwheat Noodles
- Konjyaku
- Tomato
- Lettuce
- Avocado
- Apples
- Sweet Potato
- Kiwi
High GI Foods
There is something like the following: foods high in GI value of 70 or higher GI.
- Polished Rice
- Bread
- Japanese Noodles
- Cornflakes
- Potato
- Carrot
- Honey
- Smooth Sweet Beans
Notes on the Glycemic Index of Foods
Because it is also hard to digest foods, foods with low GI value, you must refrain from the condition of the body when the poor.
When in poor physical condition, you need to have good digestion intake without overdoing it.
