Carbohydrates: choose low or moderate glycemic index

Carbohydrates are the fuel of the body: they are our primary energy source.
However, in contrast to proteins and lipids, which are not essential nutrients because our body knows how to make from other nutrients. diet for low carbs

They are also known as the "sugars", you've probably heard under the terms of "sugars" and "carbohydrates".diet for low carbs hight carbs diet low carbs recipes

But what exactly is meant by this term? diet for low carbs high carbs diet high carbs diet

When sugar enters the blood, it causes a rise in blood sugar, or glucose peak, the amplitude of this peak may be more or less, it is measured by an index, called the glycemic index (GI). In fact:

The greater the amplitude of the peak thus generated is great, the higher the glycemic index is high, the rise of blood sugar has been swift and brutal, the carbohydrate in question is digested quickly to restore blood glucose original: it is called fast sugar.diet for low carbs

The greater the amplitude of the peak is generated, the higher the glycemic index is low, the rise of blood sugar has been slow and gradual, the carbohydrate is digested slowly, this is called slow sugar.diet for low carbs 

Diet for low carbs: carbohydrates worse than the calories?

And if the calorie as sworn enemy of the silhouette was a myth? If the real villains in the fight against overweight were more carbs? It is revealed that a recent U.S. study, reported by Slate.fr.
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When talking about diet, the first enemy pointed is the calorie. This is what we must check first. The equation  hight carbs diet   hight carbs diet   hight carbs diet   hight carbs diet 
to be solved is if we consume enough calories for our energy expenditure of the day or if we consume too much, which contributes to fat storage and thus obesity.
Dr. Ludwig, a professor at Harvard, has published the results of his study in which calories have nothing to do with the making or significant weight loss. He accuses carbohydrates.

To achieve these results, 21 obese people have been semi-diet until they lost 15% of their weight. Then they followed three different diets for a month each: the first was low in fat and high in carbohydrates (whole grains, fruits and vegetables), the second had a low glycemic index and low carbohydrates are slow to digest ( beans), the latter was very low in carbohydrates and high in protein (Atkins diet).

Subjects who followed the very low carbohydrate diet spent twice as many calories per day than the low fat diet. When followed this diet low in fat, they had to add a quarter of an hour of physical activity every day to spend so much energy they did effortlessly during very low carbohydrate diet. low carbs recipes  low carbs recipes 
In conclusion, we eat more carbohydrates, the harder it is to stay slim. These results contradict the advice of nutritionists and dieticians or by the government, which encourage them to eat less fat but more carbohydrates (even if it is whole grains, fruits and vegetables).

The study is of course controversial. Dr. Ludwig wants meanwhile repeat the experiment with more subjects and a longer term.

diet for low carbs- 3 Myths and Facts About Carbohydrates

  Diets low levels of carbohydrates should be avoided. Find out why they are not necessarily good for you.

Based on the limited carbohydrate intake systems are based on the same basic carbohydrates create a rise in blood sugar because they provide a large amount of glucose, the preferred fuel of the body. When glucose levels rise, the pancreas secretes insulin, which leads cells to store sugar.

Proponents of low-carb argue that a diet low in carbohydrates facilitates weight loss because a low rate and constant glucose regulates hunger and decreases cravings. Following the low-carb theory is also subject to controversy.

His supporters argue that such schemes also alter metabolism: the body, lack of carbohydrates, would turn to fat and muscle to produce the energy required for its operation, the idea being that it is possible and the body to store calories and turn into fat. Is this really the case?

These diets work ... at the beginning. Weight loss is fast because the restriction of carbohydrates empty glycogen stores, causing a large water removal. It loses mostly water. Many nutritionists point out, however, that this type of weight loss simply follows the rule number one in power: if you consume fewer calories, you lose weight. On burning fat generate substances called ketones. However, when adopting a diet low in carbohydrates, it produces more ketones, which can decrease appetite. However, a constant high levels of ketones eventually deplete bone mineral inventory, resulting in fragile bones. Here's what else we know.

diet for low carbs- This has been demonstrated

Many studies have attempted to compare the results of low-carb diets with other plans, including those that are low in fat. It has been shown that in terms of weight loss over a period of 6 months, the two types of plans is worth. Nevertheless, the promise of low-carb diet for a metabolic change does not seem viable, especially in the long term. An experiment was conducted in the United States on a sample of 2,681 people who have lost weight successfully and having managed to maintain a weight loss of at least 13.5 kg for 1 year or more. Only 1% of them had followed a diet low in carbohydrates ...

diet for low carbs- 1. Very few carbs, too much fat

The Dr. Atkins diet, the oldest low-carb diets, allows only 20 g of carbohydrates per day in its attack phase, which eliminates most grains, fruits, potatoes and other starchy vegetables , rice and pasta. Meanwhile, large amounts of meat (beef, pork, chicken), eggs and butter are allowed. These saturated fats contribute to threaten the heart by increasing the levels of LDL cholesterol, even though the body is deprived of antioxidants that protect the arteries. These carb diets are also rich in protein, which is a threat to people with diabetes, unnecessary proteins to be eliminated by the kidneys.

diet for low carbs- 2. Low carb does not mean low calories

Many products specially designed for low carb undermine the efforts of a diet because they contain much - if not more - calories than their regular versions. Many people also contain more fat. A product "sugar free" or "low carb" is therefore not necessarily lose weight. Remember to "lighten" a product, the manufacturer must add other substances to preserve the taste, texture and volume.

diet for low carbs- 3. The low-carb junk food is junk food

Also, do not think that eating a product labeled "low-carb" diet is a better choice than fruit. You will doubly wrong: you deprive your body of many nutrients and fiber good for the heart and you will eat too much "empty" calories.

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