Free Diet| Low Carb Diet - Best Diets

Types of Carbohydrates

There are two main types of carbohydrates in food. The simple carbohydrates and complex carbohydrates.

Simple Carbohydrates

Also known as simple sugars, which are found in refined sugar and most candy on the market.

The fruit and milk are also simple sugar, and more nutritious for the body because they also have vitamins and fiber, among others.

Complex Carbohydrates

These foods include bread, biscuits,  and rice. Also in this category of carbohydrates, there are better choices than others.

Refined foods such as white flour and white rice were processed which resulted in a loss of nutrients and fiber. These foods, not refined, keeping the nutritional properties and are much better for the digestive system. These fiber-rich foods help us to satisfy the hunger and eating other foods of lower quality.

Should eat the two types of carbohydrates to maintain a healthy diet in order to increase muscle mass healthy.

As processes the carbohydrates
As already mentioned, the body of the simple carbohydrates into sugar, which is then absorbed by the blood, which in turn to see the high level of sugar to release insulin. Insulin is needed to transport sugar from the blood into cells where it is then used as energy source.

When this whole process is too fast, which happens with simple sugars, we feel hungry again soon.

When the process is slower, what happens to the food complex will be satisfied longer.

There are many studies on carbohydrates, a claim that the complex sugars are better for the human body (the opinion of the majority), while other studies claim that the simple sugars are essential in a balanced diet.

There are several types of diets used for weight, provided that the promise of weight loss by taking only the net that say you can eat eggs and mayonnaise, without worrying about the quantity of food with high fat content.

Diets that restrict the intake of certain types of foods and can cause deficiency of vitamins, minerals impairs your body functioning. Therefore, an ideal diet for weight loss should be balanced, ie it should contain a little of each nutrient.

In addition to controlling the total caloric intake, you should reduce the fat, thereby also controlling the rate of cholesterol, helping to reduce the risk of cardiovascular problem.

To succeed in weight loss, there must be a change in diet with changes in eating habits by making the habit of eating a healthy attitude.

Tips for safe weight loss:

Split in 4, 5 or even 6 meals daily;
Make each meal with quiet, sit down to eat and chew well, it helps digestion and increases satiety;
Take plenty of water (about 2 l / day), but avoid taking it together with meals;
Avoid fried food and high fat foods such as fatty meat, cream of milk ...;
Preferably then the lean meats, grilled or cooked;
Leaves can be consumed at will, as they have a very low calorific value;
Fruit should also be part of the menu, as are sources of vitamins;
Pasta can be consumed, but preferably with a sauce of fresh tomatoes or sugo, usually cream-based sauces of milk and cheese make the mass very warm;
Preferably the white cheese, avoiding the more yellow they are more caloric;
Where can lights consume foods or diets, they really can help to control weight, but still not exaggerating in quantities;
Teas and coffees with sweeteners can be consumed at home.

The secret is to lose weight balance, following the guidelines of the food pyramid and controlling the amount of food ingested.

Reduce the carbohydrates| Low Carb

No, you will not need to be the meat and fried egg in the morning, afternoon and evening. Indeed, this is a bad idea even for the brain, which is deprived of glucose, their preferred fuel. To lose weight by 3 pounds per week, mount your meals with 35% to 45% carbohydrates (about 1 / 3 of the plate). It is a measure comfortably. U.S. health authorities are thinking of adopting it in the new version of the food pyramid which, according to estimates, will be released later this year. "The traditional recommendation of 50% to 60% of carbohydrates per day is an exaggeration, especially for those who are sedentary. This portion is one of the reasons for the world to be fatter." Remember that most foods, including vegetables, legumes and fruits, contains a little of the nutrient.

Preferred Food Integrated

The low carb diet gives attention to the glycemic index (GI) than you eat. If the food is low or moderate GI, ok, you can put in the dish. Bread, pasta and biscuit full, nuts and seeds, vegetables, citrus fruits and vegetables are the main representatives of this list. Because fiber is digested slowly and release glucose in blood is little by little, leaving you with energy and no longer wish to be pinching. Among the foods with high GI are the most processed. Low in fiber are digested quickly, shooting the glucose in the blood, and the body does not digest all this account of sugar at once, store the excess as fat. So, go away from white sugar, ginger ale, rolls, honey cake and bread and refined.

Hold The Absorption Of Sugar

When we can not avoid carbohydrates industrialized, combine them with fiber. "They give an insured in the absorption of sugar in processed foods, lowering the glycemic index of a meal." Note some tricks: sesame powder with white rice, sprinkle the salad with carrot oil, increase the pizza with vegetables.