When I think a lot about my body in general I see I’m not just parts were installed on top of each other or it is a machine that needs to be pumped to eat or drink to work both this perspective is completely wrong, Our body has life, we are always looking for freedom and it exists and is still in our bodies, all of its small details help us to live freely, the important thing is to keep freedom inside it regularly without large quantities. Let us now know what is meant by this speech,,
People began to look at ways to burn calories, so they lose their troublesome weight. They are primarily related to the activities that people exercise every day. In order to lose weight, you should increase your activity and see activities that help you.
Here is a brief about carbohydrates:
Sugar is commonly used in daily life to denote the sugar used daily, sucrose is a kind of sweet sugars. It is also called table sugar or food sugar similar to the name of table salt (sodium chloride exclusively)
Scientifically; The main source of energy in the body is the primary sugars, specifically glucose (also called dextrose), which is present in abundance in fruit – especially grapes.
The glucose from the animal cell is used directly to release energy.
Carbohydrate availability of protein: When the amount of carbohydrates in the body and in particular blood glucose decreases, the liver stock of glycogen is used to compensate for the deficiency, and if depleted amount of glycogen stored in the liver is about 80-100 grams.
The body uses protein to break down protein and other parts of the body containing protein to provide glucose to the central nervous system where the body can convert protein to glucose, and as the protein performs very vital functions.
The lack of glycogen and carbohydrate in the body generally leads to the consumption of protein from the body , And this in terms of health is not in the interest of the individual.
and The presence of a large percentage of carbohydrates in the body leads to weight gain, which causes the accumulation of fat, so :
Carbohydrate diet, you should know that carbohydrate diet requires 9 weeks to implement, but at the same time can lose the person between 15 kg and 30 kilos in this period and is therefore a good way to lose weight,
The benefits of carbohydrates are the energy source required for the body and are responsible for the process of analyzing glucose and converting it into energy available to all body organs, organs, tissues and various muscles.
There are two basic types of carbohydrates: simple carbohydrates and complex carbohydrates. Simple carbohydrates are sweet in taste and are available in foods such as white sugar, honey, soft drinks and others.
These carbohydrates are easy to digest and quickly raise blood sugar levels.
The benefits of carbohydrates are that they are the source of energy in the body and their consumption helps much correctly in the success of any type of physical activity.
Carbohydrate intake before training is necessary to maintain healthy and stable levels of glucose, which prevents low energy during training, which can lead to stopping it. After training is also important to eat carbohydrates, they are necessary for the body’s recovery of effort.
Complex carbohydrates are digested less quickly and complex carbohydrates help maintain a feeling of satiety and energy levels for a period of time. These carbohydrates are available in foods such as bread, rice, potatoes, legumes, pasta and other types.
You should monitor the amount of carbohydrates you eat daily; this can help you lose weight.
You have to realize that eating you a large carbohydrate leads to increased storage of larger amounts of fat that lead to weight gain,.
Reducing the amount of carbohydrates you eat daily will help your body consume stored fat; for the energy it needs, so you can lose any extra weight
some diets help you lose weight quickly by reducing the amount of carbohydrates you eat daily. Where the daily ration of carbohydrate is determined by 50 grams, provided that the sources of carbohydrates fruits and vegetables, and some simple carbohydrates. These systems direct the body to consume the fat stored in the body to compensate for the lack of energy resulting from the lack of carbohydrates, which helps to lose weight effectively and quickly..
On the other hand, a lot of carbohydrates: Carbohydrates are concentrated primarily in white bread and pasta, where they give large amounts of calories and a few fiber, which leads to weight gain, in addition to the lack of feeling full, so replace white bread with brown bread (bread flour brown), Taking care to eat fruits and vegetables rich in fiber,
Low carbohydrate dieting is intended to limit the carbohydrates you eat in your diet, such as those found in grains, vegetables, fruits and many low-carbohydrate diets that are appropriate for your diet.
Most of us know a list of foods that contain healthy carbohydrates that you can eat:
- Meat: Beef, lamb, red meat, chicken and other animals that feed on grass.–
- Fish: Salmon, marinated.
- Eggs: Because it is rich in omega-3.
- Vegetables: spinach, broccoli, cauliflower, carrots and many other vegetables.
- Fruits: apples, oranges, pears, grapes, strawberries.
- Nuts: Almond, Walnut, Sunflower seeds.
- Dairy produces and sour milk products: Cheese, Butter, cream.
- Fat and oils: coconut oil, butter, olive oil.
The goal of this system is to eat low-carbohydrate foods in the diet and help you in losing weight and also have other benefits such as reducing the risk of diabetes.
LOW CARBOHYDRATE DIET PLAN FOR ONE WEEK :
FOODS TO AVOID
- Sugars: Soft drinks, Juices with high sugar content, Ice-cream, Confectionery.
- Gluten grains: such as barley, white bread, pasta, white rice-.
- Unsaturated fats: which are hydrogenated Oils–
- High percentage of omega-3: such as vegetable oil as safflower oil, canola–
- Industrial sweeteners: saccharin, aspartame, you can use the stevia instead.
- Must avoid processed foods.
FOODS YOU MAY NEED TO EAT:
- sweet potato
- Oats and quinoa tablets in which non-gluten grains.
- dark chocolate with a choice of chocolate containing 77% cocoa
Beverages that need to be listed:
- Water
- Coffee
- Tea
- Soda without artificial sweeteners
this plan gives you about 50 grams of total carbohydrates per day and you can include the above foods in a healthy diet.
FIRST DAY:
Breakfast: omelets with fried vegetables in butter or coconut oil.
Food: yogurt, berries, a bunch of almonds.
Dinner: Cheeseburger with vegetables.
THE SECOND DAY:
Breakfast: 2 slices of red meat, eggs.
Food: Burgers with fried vegetables.
Dinner: Salmon, vegetables.
THE THIRD DAY:
Breakfast: eggs, fried vegetables.
Food: shrimp salad with a little olive oil.
Dinner: grilled chicken with vegetables.
THE FOURTH DAY:
Breakfast: omelets with fried vegetables in coconut oil.
Food: Coconut juice with milk, berries, almonds, protein drink.
Dinner: Steak, vegetables.
THE FIFTH DAY:
Breakfast: Red steaks, eggs.
Food: chicken salad with olive oil.
Dinner: Red steaks, vegetables.
THE SIXTH DAY:
Breakfast: omelets with fried vegetables.
Food: yogurt with berries, coconut flakes and a bunch of walnuts.
Dinner: Steaks with vegetables.
The seventh day:
AND SEVENTH DAY:
Breakfast: red meat, eggs.
Food: coconut juice with milk, a little creamy chocolate flavor or protein and raspberry drink.
Dinner: grilled chicken wings with spinach
Low carbohydrate snacks:
If you feel hungry while following this diet you can introduce snacks between meals and you must be healthy and there are a range of low carbohydrate snacks options that help you increase the feeling of fullness and are as follows:
Any kind of fruit.
-Yogurt.
– Carrot
Boiled egg. –
A bunch of nuts-
A little cheese and meat-
– Reduce sugars, white flour and sweetened beverages, because all this makes the body in the storage of fat for two hours after eating, never burn, and if we continue to drink sugars or eat carbohydrates every two hours the body will remain in the throat closed from hunger and storage of fat. Before breakfast, add a small white honey, dissolved in a warm glass of water with half a lemon juice or a teaspoon of apple vinegar. This morning drink helps stimulate burning during the day,
THE AMOUNT OF CARBOHYDRATES (IN GRAMS) IN DIFFERENT FOOD GROUPS
The Starch Group:
Each serving contains 15 grams of carbohydrates, and the portion is: one quarter of a loaf of light Lebanese bread (brown or white), half a bread(brown or white) , a slice of toast (brown or white) , One-third cup of cooked rice (4 tablespoons) , half a cup of cornflakes, 3 cups of parsley, half a cup of broccoli, half a cup of potato , 3 biscuits of tea, 5-6 pieces of circular biscuits (RZ) Oats, Quaker or Gris, half a cup of macaroni (8 tablespoons)
The Fruits Group:
Each serving contains 15 grams of carbohydrates, and the portion is: 1 small apples, 1 medium orange, 2-3 passing grains, half a large banana or 1 small banana, 1 medium sized jujube, 1 medium pear, 1 kiwi, Three cups of pineapple, 2 tablespoons of raisins, half a cup of apple juice, one third of a cup of juice Grapes 2,
half a cup orange juice, half pineapple juice, 3 dried plums, one and a half dried tin, 4 dried apricots
The Milk Group:
Cup milk (whole, low or skimmed), 1 cup yogurt (whole, low or skimmed), one third Cup milk center (full or low-fat), 2 tablespoon milk powder (whole or low-fat)).
Vegetables Group:
Each serving contains 5 grams of carbohydrate, and the portion is half a cup of cooked vegetables or a cup of raw vegetables (ex: salad), half a cup of Burgh Salad The tools used: 1 cup (ex: cup of paper) = 240 ml. Spoons: There are three kinds of spoons of tea (very small) = 3 grams of weight, a medium spoon (= 5 grams), a spoon of eating = 15 grams of weight. Note: For sugary foods such as honey, jam, each gram is calculated as a weight equivalent to 1 gram carbohydrate. For example, a tablespoon of honey or jam containing 15 grams carbohydrate, another example: a teaspoon of sugar contains 3 grams carbohydrate and so on. 3 – Balance: It is a balance of food and is used to calculate the weight of foods such as bread and biscuits, etc., where 25 grams weight equivalent to 15 grams of carbohydrates. For ready-made foods, the amount of carbohydrates can be determined by the food label as follows
Total carbohydrate: The number of carbohydrate (grams) per serving of food, the total carbohydrate is divided into the number of grams of sugar and the number of grams of dietary fibre. When calculating carbohydrates, we follow the following steps: Second: Find the total amount of carbohydrates per serving. Third: Determine the amount you will eat. Fourth: multiply the number of servings to be consumed in the total amount of carbohydrates per serving.
