How to burn fat and continue to eat carbohydrates
To remove excess weight, it is not necessary to cut carbohydrates to absolute zero. The right carbohydrates fill the plates and stomach until you continue to lose weight!
Author: Sarah Wilkins
The phrase "carbohydrates for fat burning" sounds like an oxymoron, but it is not. In fact, over the last 10 years, many scientific reviews and studies have appeared that prove that diets with an average amount of carbohydrates are no less effective than low- and extremely low-carbohydrate diets, both in the short and long term.
The essence of these scientific works is that a diet that you can observe for a long time, gives the best results. And most of us are maintaining the balance of macronutrients, and not just cutting down carbohydrates, it allows to maintain excellent health and causes minimal discomfort.
So, we'll figure out why carbohydrates deserve your attention, and how to make the most of them during weight loss and drying.
The reason is 1. Carbohydrates help keep hormones under control
Fats are often associated with a normal level of hormones, but carbohydrates also apply to this hand! Carbohydrates increase the level of the leptin hormone to a much greater extent than fats, and leptin suppresses the appetite.
Here's how it works. The longer you limit the caloric content of the diet, and the more weight you lose, the more the level of leptin decreases. Decreased secretion of leptin strengthens the signals of hunger, and this greatly complicates weight loss and diet. A couple of weeks on a diet can have a significant effect on the level of leptin, but fortunately enough 12-24 hours of overeating, especially carbohydrate delicacies, to restore the concentration of leptin to a normal level. That's why I remain an ardent defender of weekly "refids" – a day of carbohydrate loading with a caloric content slightly above the daily allowance.
But before you rejoice with these bonus calories and order a giant pizza, please note that royalty pizza is not considered a refish, and it can do you harm. Dishes with a high fat content affect fat stores more than high-carbohydrate foods, because the fats of food are almost ready to be deposited, and carbohydrates of food – not. In addition, it is proved that fatty foods reduce the level of leptin for up to 24 hours.
The use of carbohydrates for hormonal balance is not limited to leptin. Carbohydrates also inhibit the secretion of cortisol – a hormone that can lead to loss of muscle mass, an increase in abdominal fat, inflammation, water retention, a decrease in thyroid hormone activity, a slowdown in basal metabolism, suppression of testosterone and estrogen production, and an increase in subjective perception of the degree of stress.
The reason is 2. Carbohydrates prevent muscle loss
Carbohydrates before exercise prevent muscle loss, providing them with an alternative source of fuel. If a day you get little or very little carbohydrate, depleted muscle glycogen stores. In this situation, the metabolism switches to fats and amino acids, which the body takes from food proteins and from its own muscles. This is necessary in order to energize medium and high intensity activity, including VIIT, circular training and heavy strength training.
It is proved that training with a low-carbohydrate diet and against the background of depletion of glycogen stores increase the protein degradation rates and reduce the rate of protein synthesis in muscles, and all this negatively affects both the preservation of dry mass and muscle growth.
Carbohydrates not only replenish glycogen stores, they help to train longer and with greater intensity, which is equivalent to increasing calorie consumption. And carbohydrates act as "high-octane fuel", allowing you to lift more weight and perform more repetitions in each exercise, which increases stress for muscle fibers and leads to tangible progress. And, of course, the more calories you consume, the easier it is for your body to burn fat!
The reason is 3. Carbohydrates are a source of fiber
The protein and fats have a lot of trump cards, no one argues. But vegetable fiber has always been, and always will be, the territory of carbohydrates. And fiber is the key nutrient for fat burning.
Dietary fiber comes in two forms: soluble and insoluble. Products rich in soluble fibers have a positive effect on weight reduction and control, as they increase the feeling of satiety and satiety. In addition, they lower the level of insulin, which in turn reduces the overall food intake, because insulin stimulates appetite.
Insoluble fibers also participate in fat burning. Such fibers physically increase the "volume" of food, which allows you to eat up on smaller calories and avoid a re-attack of hunger in five minutes after you have emptied the plate. Plus, insoluble fiber improves the passage of food through the digestive system, promotes regular emptying of the intestine and prevents constipation.
There is evidence that adequate fiber intake helps reduce the amount of visceral fat surrounding the internal organs. Why is it important? The volume of visceral fat directly correlates with the risk of metabolic syndrome, type 2 diabetes and obesity.
The reason is 4. Many carbohydrates are rich in nutrients
Despite all the delights of carbohydrates and fiber to fit into the limit of calories, you will have to reduce their share in the diet, because you can not drastically cut down on the intake of proteins and fats without affecting vital biological functions.
When this happens, begin to lean on sources of carbohydrates, rich in fiber and nutrients, to daily receive the recommended 20-40 grams of dietary fiber, and with them the essential micronutrients that you should receive every day for health and efficiency.
The following sources of carbohydrates contain a maximum of fiber per calorie. Nutrient-rich foods will be an excellent choice for losing weight, especially if you are forced to abandon other sources of carbohydrates:
- Vegetables, in particular, dark leafy greens, artichoke, cauliflower, eggplant, onion, lettuce, cabbage, zucchini, pumpkin, green beans, broccoli, asparagus, Brussels sprouts, turnips, sweet potatoes and common potatoes (in uniform).
The reason is 5. To lose weight, calories are more important than carbohydrates
Perhaps, it is worth to touch on the issue of products with a high and low glycemic index. Someone thinks that carbohydrates with high GI do not have a place in the fat-burning diet, because they provoke peak insulin rise, which reduces the sensitivity of cells to insulin and promotes the accumulation of carbohydrates in the form of fats. Studies devoted to this topic are very controversial, and this is still poorly stated.
Instead of worrying about foods with high or low GI, slow or fast carbohydrates, as well as starchy or complex, I recommend that all forces be thrown on foods that are rich in nutrients and fiber.
It is very important to understand that in itself the degree of restriction of carbohydrate consumption does not matter – fat burning is impossible, as long as you get more calories from the food than you spend. You've probably heard this before, and science is still on its own: a calorie deficit is a key requirement for weight loss.
If you want to burn fat, you must first calculate the daily energy requirement, that is, the number of calories needed to maintain basic metabolism and daily activity. From the figure obtained, subtract 20-30% for effective fat burning, and then determine how much protein and fat your body needs. The remaining calories you get at the expense of carbohydrates.
Do not just eat carbohydrates: enjoy them
There is one more thesis, which seems very controversial to me: it is believed that on drying you can only eat "clean" foods, that is, useful and rich in nutrients. I'm sure that you can regularly enjoy your favorite treats without interfering with your progress! One has only to make sure that 80-90% of the diet consists of nutrient-rich foods that contribute to fat burning.
The rest of 10-20% can be obtained from anything. You might want to eat protein pancakes with a spoonful of ice cream, crumble a handful of chips in a salad, or turn a whole meal into a "treat." While such excesses do not go beyond 20% of the total caloric intake, you are on the right path to success. Remember, the best diet for fat burning is one that you can stick to constantly!