The best way to consume carbohydrates if you are in weight loss plan
Carbohydrates are the main source of energy in our diet and should be the basis of our food, but at the same time, it is the nutrient most challenged when trying thin. So, for us to combine these aspects, we tell you what the best way to consume carbohydrates if you are in weight loss plan.
We eat food hydrates no problems when we are trying thin, But of course we choose quality, quantity, time of day and so on, can help you get results or not with our weight loss plan.
The best time to eat carbohydrates
The hydrates carbon are, as mentioned, the main source of energy for our body and can quickly metabolized by our body, especially if it is sugar.
So if you’re trying thinWe must not only restrict simple carbohydrates but also concentrate intake of foods rich in carbohydrates in the first half of the day, At which time we usually have higher activity and caloric expenditure.
Starting the day with a breakfast that includes foods rich in grains and eating lunch in a small amount of rice or pasta al dente, are viable options if you want to lose weight. Already in the amount of carbohydrate snack should be reduced to try not to eat foods that contain this macronutrient dinner.
The best choice between the hydrates and how to consume
When losing weight, preferably food we choose rich in fiber, to delay the Digeston and give satiety.
Therefore, the best options for eating carbohydrate foods are higher in fiber and lower glycemic index, besides not raise blood glucose so quickly and so remain satisfied for longer, not greatly increase insulin and therefore contributes to the accumulation and no fat.
To reduce the glycemic index, Give more fullness and also better control the amount to ingest carbohydrate foods should be consumed preferably combined with other. For example, good choices are pasta diet al dente sauce with broccoli and chicken breast, vegetables with vegetables, brown rice with vegetables, toasted bread with tomato, whole grains like oatmeal with fresh fruit, among others.
Thus, the vegetables or fruits help consume less amount of carbohydrates from starchy foods such as starches and at the same time, provide fiber that gives satiety and reduces the glycemic index.
The amount of carbohydrate to consume if we try to lose weight
Since carbohydrates are the foundation of our diet, lose weight when may be present daily Foods rich in complex carbohydrates, to avoid those with simple carbohydrates or sugars.
Also, as it is very difficult to make a good breakfast without carbohydrates, the best option is included in this first meal bread with whole grain or seeds by example and reduce the amount of snack foods, for example, incorporating breakfast 2 slices of bread and 1 a snack or including 1 / 2 cup of oatmeal in the morning and 1 / 4 in the afternoon.
Since daily and guarantee a minimum of carbohydrates by eating bread, oatmeal, cookies or other cereal, And by eating fruit and vegetables, al dente pastas can include, brown rice and / or pulses with a non-daily frequencyThat is, we can consume some of these foods about 3 times a week, but we can also include a small portion daily.
However, it is easier to control how much to consume bread, crackers or whole grains such as oats, so it is best to include these food sources of carbohydrates daily with fruits and vegetables and reduce the frequency that incorporate foods rich in we tend to consume carbohydrates as much as are the pasta or rice for example, we do not use in very small portions and eat between 50 and 140 grams per dish.
Of course, all these recommendations may vary from one person to another, but overall the best way to consume carbohydrates is to control the quality, quantity and frequency and of course, prioritizing their intake in the early hours of the day when we can give more use this energy source.
With these premises, consume hydrates and used as the main source of dietary energy is not incompatible with thin.