Weight Loss Guides

Rice, pasta and legumes are the main source of complex carbohydrates in our diet and along with fruits, vegetables should form the basis of our food. However, our concern for the line and the false belief that carbohydrates are fattening foods has led us to reduce their consumption.
This study shows that overweight is less likely to suffer with diets rich in complex carbohydrates in a plethora of vegetables, fruits, pasta, vegetables and whole grains. These foods, typical of the Mediterranean diet, are back in fashion for its multiple benefits. They are an important source of vitamins, minerals, protein and vegetable fiber and fat intake is almost nil.

The average value of carbohydrates comes to about 4 calories per gram, similar to proteins and fats below providing 9 calories per gram.

In recent years, consumption had declined in favor of a diet rich in animal-like proteins and excess saturated fat, typical of Western diets of northern Europe. Now, with this study, we demonstrate that reducing fat, especially saturated, and increasing the proportion of carbohydrates as well as being good for the heart, seems to promote weight loss.

Overweight
Overweight is the result of an energy imbalance that occurs when caloric intake is excessive in relation to the subject’s energy expenditure. By eating more energy than necessary, it is stored as fat. The first step is to reduce total calorie intake per day. Lowering the total calories you must consume less of everything. Also carbohydrates. What arises is to raise the percentage of carbohydrate intake on total energy at the expense of reducing fat.

Optimal feeding gets the total energy intake as follows:
50% Carbohydrates
30-35% Fat
15% Protein

Reducing calories by removing fat
When it comes to losing weight, reducing total calories a day is essential. By what percentage are reduced and how long he can only decide on a doctor. However, on the basis that not all calories are equal and that fat provides 9 calories per gram and has little satiating effect, there is consensus among the medical establishment that fats should be reduced to about 25% of the total calories.

There should be tried or butter, margarine, cream, fat cheese (yes-fat fromage frais and cottage cheese), pastries and cakes (with large amounts of hidden fat), whole milk, mayonnaise and various sauces, nuts, sausage. Forget, too, cola drinks, because they are high in sugar and sweets (simple carbohydrates) and avoid red meat rich in fat. You should also remove the fried and not to abuse the extra virgin olive oil.

Replace fats by complex carbohydrates
Replace some of the fat by complex carbohydrates contained in plants is in our body weight. How? increasing complex carbohydrates about 55%. This does not mean eating huge plates of vegetables, rice and pasta, because we must not exceed your daily calories assigned to this group.

The group consists of carbohydrates legumes, cereals, vegetables and fruits. The amount in grams of vegetables and fruits to eat, must be higher than those of legumes and cereals and some vegetables should be eaten raw in salad form.

Remember that vegetables and fruits are our main source of minerals and vitamins. Taking complex carbohydrates has another advantage. By introducing the group of vegetables, we ensure that a portion of the proteins we eat are vegetables.

Legumes, vegetables, fruits and grains contain indigestible substances in the human digestive tract, known as fiber or food, which exert a significant influence on the digestive physiology and metabolism of cholesterol. Fiber has very beneficial effects on lipid metabolism with decreases in total cholesterol, LDL cholesterol and triglycerides.

Recommendations for preparing healthy pastas, cereals, legumes and vegetables
> Cooking with little salt to prevent hypertension. Vegetable dishes with little water boiled or steamed. The vegetables boiled water not be thrown away. Drink the broth, contains vitamins and minerals of vegetables. For the dressing of vegetables, use extra virgin olive oil sparingly.
> The pasta is cooked al dente, to avoid rapid increases glucose. The vegetables should be eaten at least twice a week and without adding SAUSAGES.
> It always prefer the bread, cereal, flour or pasta. The protective action of plant fiber against cardiovascular disease is important and should not be underestimated.

Tags: Complex Carbohydrates, complex carbohydrates serving, fiber food, losing weight, overweight, reducing calories, removing fat, Saturated Fat