The American Academy of Nutrition and Dietology argues that to change the mass of the body or maintaining it, it is necessary to control the number of calories consumed. However, not a single nutritionist will tell you to abandon products with high calorie content containing complex carbohydrates and fats. Although the caloric content of the dish does not determine its utility, yet the high energy value of food determines the time for which it is saturated. I decided to figure out how to choose useful food and control the calorie content of the daily diet.
Insufficient study of the issue
Scientists once suggested that carbohydrates increase the risk of obesity more than fat and protein. According to this hypothesis, carbohydrates are the main cause of obesity due to their ability to increase the level of insulin, which, in turn, contributes to the accumulation of calories in the form of fat. This idea is known as a carbohydrate-insulin model of obesity - it remains popular among the poor in matters of medicine of the population, which means most people. However, later, for example, in the study "Does High-Carbohydrate Intake Lead to Increased Risk of Obesity? A Systematic Review and Meta-Analysis »This thought was refuted - it is proved that there is no confirmed connection between high consumption of carbohydrates and obesity. So eat porridge and fruit on health!
Carbohydrates help the intestinal work
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Replacing healthy snacks
Products with a high fat content, such as nuts, seeds, oils, are also undeservedly bypass. Nevertheless, if you learn the question deeper, you will learn that the nut is not only fat, but also protein, fiber, vitamins, phytonutrients, and so on. Useful mono and polyunsaturated fats support the work of your heart and blood vessels, which is important for people engaged in sports, since because of the high voltage, their cardiovascular system is constantly in a tone. Research 2013 "NUT INTAKE AND ADIPOSITY: Meta-Analysis of Clinical Trials" showed that regular use of nuts helps not only to support weight and improve health, but even lose a couple of kilograms!
Industion of intestines
Study 2012 "Prebiotic Fiber Modulation of The Gut Microbiota Improves Risk Factors for Obesity and The Metabolic Syndrome" approved the hypothesis that the intestinal bacteria responsible for digesting food and the formation of the chair was powered preferably soluble fiber. This means that your refusal of carbohydrates is the cause of nonsense and colic in the intestine. If you do not like the taste of porridge, do not forget that the fiber is contained in vegetables, as well as it can be consumed in the form of a food additive - you can find a fiber in any pharmacy.
Caloric food - Energy source for training
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Lethargy and disgust for training
If you once practiced protein-carbohydrate alternation, you probably know how the body feels after a couple of days without carbohydrates. Lack of energy, drowsiness, muscle lethargy - all this is a consequence of a low-calorie diet. This is a myth that a low-carbon diet can exceed the usual high-carbonic diet for athletes. Study "Fat Adaptation Followed by Carbohydrate Lojding Compromises High-Intensity Sprint Performance" in 2006 included an experiment on two bikers - some sitting on a low-carbon diet, others consumed a lot of carbohydrates. As a result, the first in arrival at 100 km showed time worse than the second group. If you want to play out the result, and not just spend time in the hall, do not forget to eat rich carbohydrates and fats food.