How To Lose Weight

Carbohydrates and Weight Loss

This article provides in depth information on Carbohydrates and Weight Loss.

Contrary to popular belief, carbohydrates are an integral part of a weight loss diet because they provide fuel for the body which is then converted to energy. Even though carbohydrates must be made a part of everyone’s diet, not all carbohydrates are the same. As a result, different forms of carbs provide varying effects.

Complex carbohydrates

The biggest energy source for the body comes from complex carbohydrates, which in turn can be converted into glucose that will then gradually be released into the blood stream. This is precisely what makes a person feel more energetic. Complex carbohydrates provide a constant and ongoing supply of energy, so they must be made a part of every diet. Complex carbohydrates are found in whole grain bread, oats, pasta, cereals, vegetables, rice, beans, lentils and potatoes.

Simple Carbohydrates

Simple carbohydrates can easily get into the bloodstream, and in doing so will produce a spike in blood sugar levels which forces the body to produce more insulin to deal with the elevated levels. At the same time, the body also converts sugar into fat which then leads to weight gain.

Simple carbohydrates, when they enter the blood, cause both sudden spikes in blood sugar followed by sudden drops in sugar levels that leads to a lifting of spirits which is then followed by tiredness and fatigue. The body also becomes confused and over a period of time this confusion causes a malfunction leading to ailments such as weight gain and diabetes.

Carbohydrates to Avoid

Consuming simple carbohydrates is best avoided. White sugar in particular is a common source of simple carbohydrates, so it must be avoided as much as possible. In addition, it is also important to avoid foods such as biscuits, pastries, cakes, puddings, carbonated drinks, sweets and cereals with a high amount of sugar. It is also advisable to avoid milk as well as chocolates

However, it pays to remember that carbohydrates are not the only reason for weight problems. Even so, refined carbohydrates in particular must be avoided as much as possible because they contribute enormously to weight gain and to the onset of diseases such as diabetes.

The Good Carbohydrates

The best way to use carbohydrates to reduce weight is by choosing them very carefully. By cutting out refined and simple carbohydrates and consuming only complex carbohydrates, it is easy to realize weight loss. This means that an ideal diet must not include white breads and other foods associated with bad (simple/refined) carbohydrates. Instead, the diet must include plenty of fruits and vegetables and whole grains.

Fiber Intake

Fiber, which is also a form of carbohydrates, is usually not consumed in sufficient amounts by the majority of people. Consuming between 20 and 30 grams of fiber on a daily basis is recommended, though the average American only consumes about 15 grams per day.

In order to lose weight it is important to control carbohydrate intake while focusing on getting sufficient amounts of fiber. Fibers regulate the metabolism of sugar, and they also help in ridding the body of bad cholesterol.

The Atkins low carb diet plan is a good example of an effective diet that promotes weight loss. It is a simple matter of reducing intake of carbs and replacing those calories with proteins. Over time, slow-burn carbs are added, but refined sugars remain taboo. A certain amount of the ‘good’ carbs are essential to weight loss. The trick is, learning to differentiate the good from the bad.