Continued from page 1
They come in two basic forms, simple and complex. Simple carbs are easily identified by their taste and are sweet. Complex carbs, such as potatoes are pleasant to
taste buds, but are not sweet.
They are then divided into two groups, high fibre and low fibre.
High-fibre foods are healthiest choices for nutrition and intake of these foods is associated with a lower incidence of cancer and diabetes. Carbohydrates supply sort of calories easily burned during cardiovascular exercise.
They are often wrongly feared and considered fattening, but most important factor in weight control is balancing energy (calories) consumed. Please remember:
Energy In is more than Energy Out = Weight gain Energy In is equal to Energy Out = Weight maintenance Energy In is less than Energy Out = Weight loss Different foods affect ability to exercise at different levels. High levels of exercise (cardio and strength training) require carbohydrate as a fuel source; at lower levels it is fat.
A lack of carbohydrate in diet will lead to fatigue, inability to exercise effectively, and excess fat consumption. When our food is digested, carbohydrates are broken down into simple sugars.
These sugars are absorbed by body and used by muscles or stored as glycogen in muscles and liver. As our glycogen storage capacity is limited, carbohydrate needs to be continually topped up by foods we eat.
But Body has an Unlimited Storage Capacity for Fat!
The average person is extremely vulnerable to fad diets and extreme dieting behaviours. The low carbohydrate diet is one of latest eating plans to hit streets. This current diet craze is very popular but there are safer and more effective methods based on scientific research, to reduce body fat levels.
Low Carbohydrate Dieting is Simply Wrong
Why is this? Just as a car runs better on a certain fuel, so does human body. Unfortunately latest low-carbohydrate fad diets are not fuel mix human body was designed to run on.
Carbohydrates contain 4 calories per gram, whereas fats contain 9 calories per gram. For weight loss, priority is to decrease total calorie intake. Reducing amount of fat in diet will make biggest difference in reducing total daily calorie intake and hence weight loss.
Carbohydrate intake is not fattening. Excess calorie intake is fattening.
If you aren't having enough carbohydrates in your diet you will experience:
·Fatigue due to low blood sugar levels inadequate intake of vitamins and minerals ·Low fibre intake, which may affect bowel movements ·'Bad’ breath due to breakdown products of fats (called ketones)
The bottom line for carbohydrates and weight loss is to:
·Try to balance carbohydrate intake with activity levels ·Maintain energy levels by eating carbohydrate rich foods on a regular basis ·Carbohydrate rich foods are normally low in fat and nutrient-rich
A real weight loss program includes all food groups, strength training, and low-level aerobics, a slight decrease in your daily calorie levels and a program that can be followed for life.
Above all try to achieve a balanced diet, eating a balanced variety of foods will help you to feel great every day, ensure better long-term health and improve weight control.
Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".
Visit Gary’s website at http://www.maximumfitness.com/
