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Why You Should Not Follow A Low-Carbohydrate Diet

In the fight against surplus kilos, the low-carbohydrate diet has been in the spotlight in recent years. Many swore and removed starch sources such as rice, potatoes and bananas from the daily diet. Unwise, according to international studies.

The popularity of the low-carbohydrate diet is demonstrated by a campaign by a number of general practitioners from Leende in Brabant. They urged their patients to eat as little carbohydrate as possible. On the one hand it is true that the lowest possible intake of sugar reduces the risk of overweight and diabetes.

But the low-carbohydrate diet also entails health risks. This is the conclusion drawn by Professor Fred Brouns from Maastricht University. A low-carbohydrate diet contains relatively little fiber and a high fat content. This has unfavorable influences on the intestinal flora

Apart from that, Brouns states that a moderately altered dietary pattern in which you ingest at least 100 to 150 grams of carbohydrates can be better maintained. In the long term there are no proven benefits of a low-carbohydrate diet.

No low-carbohydrate diet

Low-Carbohydrate Diet

In addition to its own publication, Brouns has collaborated on an international study on nutritional guidelines . All researched countries and agencies, including the World Health Organization (WHO) and the European Food Safety Authority (EFSA), recommend dietary guidelines to limit the intake of added sugars. However, none of them recommend to follow a low-carbohydrate diet.

Professor Brouns recommends reducing the intake of carbohydrates and increasing the intake of fats. A ratio in which both nutrients provide about 40 percent of the energy intake is, according to him, a healthy criterion. In the case of carbohydrate sources, it is also important that they contain a lot of fiber and unsaturated fat sources.

His most important advice in the fight against overweight and diabetes is to change several lifestyle factors simultaneously. Healthy diet must be accompanied by sufficient exercise, a moderation in the amount of food, smoking cessation and moderate alcohol consumption.

Also Read: Fast weight loss with 10 simple steps

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Fast Weight Loss With 10 Simple Steps

Losing Weight Is Possible For Everyone With These 10 Simple Steps.

Below are 10 simple steps that contribute to losing weight. Losing weight starts with small adjustments in your lifestyle. These 10 steps will help you with those adjustments. To begin with, you can of course first choose a number of steps. That way you aim for a healthier lifestyle. That will contribute to healthy and fast weight loss.

Calculate Your Calories

weight loss

Calculate how many calories your body needs to stay at the same weight. This is your energy requirement and that can vary enormously per person. Someone with an office job needs less energy than a sports teacher. Type energy needs in Google to find tools specific to your own energy needs.

Reduce 10 Percent

Reduce by about 10% your energy requirement (up to 500 Kcal) of your total energy requirement (number of calories for metabolism + number of calories by degree of physical exercise = total energy requirement). By drastically reducing your calories with this number, you will weigh less by losing water and muscle weight, but no fat loss.

Multiple Meals

Divide your calories over 5 or 6 meals instead of just 3 meals. You should eat about every 3 hours.

No Simple Carbohydrates

Do not eat simple carbohydrates (except immediately after a workout). Eat whole grain and food with a high iron value.

Move Enough

Train at least three times a week. Do a minimum of 30 minutes of cardio at a reasonable level (a deposit score of 6/7). These trainings ensure that the body uses stored fat as energy so that you lose weight.

Simple Changes

Make simple changes to your diet. For example, use a healthy sweetener instead of sugar, water instead of soft drinks and smaller pieces of meat. In the beginning, these changes will sometimes be difficult. It will take some getting used to and will cause a big reduction in calories

Less Carbohydrates

Try to eat nutrition with a low carbohydrate value, little bad fats and enough protein. The South beach diet is a good example of this.

Log For Nutrition

Keep track of your nutritional intake with a logbook ( many apps like My Fitness pal are useful for this ). If you do not keep this up, it is difficult to determine whether you are not eating too much.

Supplements

With supplements in your diet you will burn fat even faster and lose weight. A diet that focuses on many proteins ensures muscle retention (more muscle mass means a higher metabolism). There are also supplements that ensure faster fat burning.

Low Carbohydrate Diet Review

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