Белки или углеводы для похудения: Как белки, жиры и углеводы помогают похудеть? — Рамблер/женский

Белки, жиры и углеводы — основа питания для похудения!

Никакие диеты и часовые тренировки не позволяют навсегда попрощаться с лишними килограммами без нормализации рациона. Первые дают лишь временный результат, а возвращение к привычному меню приводит к набору веса. Иногда лишняя масса возвращается в большем количестве. Занятия спортом не приносят пользы без изменения рациона. Поэтому, желая избавиться от проблемы ожирения и в дальнейшем контролировать свой вес, необходимо правильно питаться, а, значит, соблюдать баланс между белками, жирами и углеводами.

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Почему белок важен для рационального питания?

Белок или протеин представляет собой органическое соединение, из которого формируются клетки организма. Вещество образует мышцы, включая сердечную, хрящи, сосуды и капилляры, внутренние органы и сердце. Ногтевая пластина, дерма и волосы тоже состоят из белка. Будучи главным «строительным материалом», он выполняет и другие важные функции. Протеин транспортирует питательные вещества и кислород к головному мозгу, тканям, участвует в синтезе гормонов и ферментов, выводит токсины и шлаки. Многие считают, что он важен только атлетам, что является заблуждением.

С помощью белков контролируется чувство голода и снижается скорость подъема сахара в крови. Чем быстрее последнее происходит, тем чаще человеку хочется есть. Следовательно, включение в меню продуктов, богатых протеином, является обязательным в борьбе с лишними килограммами. В состав белка входят обычные и незаменимые аминокислоты. Последние не вырабатываются в организме и могут поступать только вместе с пищей. Полноценным называют протеин со всем набором незаменимых аминокислот. Он содержится в рыбе, молоке, мясе, яйцах, сыре и является животным, который усваивается на 80%. Этот показатель немного меньше у растительного белка. Им богаты орехи, грибы, бобы. Его усвоение варьируется от 60 и до 75%.

Жиры и углеводы накапливаются в организме, а белок нет. Он поступает только из пищи. Нельзя восполнить полную суточную норму протеина за однократную трапезу. Независимо от количества съеденного, будет усвоено только 30 граммов, а остальное просто выведется. Недостаток этого соединения приводит к нарушению мышечных тканей, внутренних органов и систем.

Белковая недостаточность и суточная норма

Распознать нехватку протеина в организме позволяют следующие признаки:

• излишняя сухость кожи;
• повышенная ломкость ногтевой пластины и волос;
• резкое снижение мышечных волокон, но не всегда веса в целом;
• нарушения в росте у маленьких детей и подростков;
• снижение защитных функций;
• дисфункция щитовидной и половых желез, а также надпочечников.

Суточная норма протеина определяется половой принадлежностью. Мужчинам необходимо по 1,5, а женщинам — по 1,3 грамма на каждый килограмм. Физическая активность требует задействования еще большего количества белка. Спортсменам и тренирующимся людям рекомендовано увеличивать суточную дозировку еще на 0,2 грамма.

Какую роль играют жиры?

Жирами называют нерастворимое в воде соединение жирных кислот с глицерином. Нормальный обмен данных веществ является залогом правильного питания. Жиры принимают активное участие в:

• формировании энергетического ресурса, расходуемого при физической активности;
• обеспечении здорового блеска и питании волос, тургора кожного покрова;
• лучшем усвоении витаминов из группы A, K, E и D;
• укреплении защитных функций организма.

Состав определяет ценность жиров. Наибольшую пользу приносят ненасыщенные. Самыми ценными из них являются Омега-3 и -6. Первые в большом количестве содержатся в рыбе, семечках, орехах, сои, листовых овощах. Вторыми богаты подсолнечное, льняное и оливковое масла. Эти ненасыщенные жирные кислоты не вырабатываются в организме и могут восполняться исключительно из пищи. Продукты, содержащие данные соединения, обязательно должны присутствовать в рационе. Большое значение имеет соотношение Омега-3 к Омега-6, которое должно составлять 1:4.

Получить необходимое количество ненасыщенных жирных кислот из продуктов питания достаточно сложно. Особенно это касается Омега-3. Чтобы не испытывать недостаток в данном соединении, в неделю необходимо съедать не менее полутора килограмм морской рыбы. Это получится не у всех. Во-первых, не каждому по душе рыба, а, во-вторых, в свежем виде она продается не во всех регионах, а замороженная резко теряет качество вкуса. Компенсировать дефицит позволяют различные витаминные комплексы и добавки.

Не все жиры одинаково полезны. Твердые насыщенные не приносят никакой пользы для организма. Они содержатся в жирных сортах мяса, выпечке, колбасе, газировке, покупных соусах, фаст-фуде. Употребление данных продуктов питания не позволяет получить никаких питательных веществ. Подобная пища вызывает неконтролируемый аппетит и повышает уровень вредного холестерина. Она становится причиной ожирения. Чтобы избежать подобных неблагоприятных последствий, в сутки необходимо съедать не более 20 грамм таких вредных жиров.

Значение углеводов для правильного питания

Углеводы представляют собой соединения с основой из сахара — фруктозы, глюкозы, сахарозы. Их основная цель заключается в подпитке организма энергией для жизнедеятельности. Сорок процентов, как говорят специалисты, должно вырабатываться именно благодаря углеводам. Эти вещества являются поставщиком глюкозы, которая необходима для поддержания нормальной функции головного мозга, почек, ЦНС.

О дефиците углеводов свидетельствует постоянная усталость и быстрая утомляемость без серьезных физических нагрузок. Иными словами, их исключение из рациона приводит к тому, что человек не имеет достаточно сил не только на тренировки, но и на полноценную ежедневную деятельность. С другой стороны, чрезмерно увлекаться продуктами с высоким содержанием углеводов тоже нельзя. Превышение рекомендуемой нормы в ущерб белку и жиру приводит к ожирению, поскольку излишек откладывается в жир. Это провоцирует поднятие уровня холестерина, способствует развитию таких заболеваний, как сахарный диабет и атеросклероз.

Разница между простыми и сложными углеводами

Существуют «полезные» и «неполезные» углеводы. Первые называются простыми, а вторые — сложными. Различие заключается в химическом строении соединений. Простые углеводы — это сахароза, фруктоза, глюкоза и прочие аналогические вещества. Они быстро насыщают, но лишь на короткий промежуток времени, а затем вновь возвращается чувство голода. Это приводит к перееданию. Продукты с простыми углеводами не содержат в себе совершенно ничего полезного. Они, наоборот, мгновенно откладываются в жир. В большом количестве простые углеводы содержатся в белом рисе, выпечке, газированных напитках, хлебе и макаронах из белой муки, сладких фруктах, соках.

Скорость распада углеводов в продукте питания определяется показателем гликемического индекса. Чем он выше, тем медленнее происходит усвоение. Это означает, что чувство сытости быстро пройдет и вновь захочется есть. Контролировать потребление пищи с простыми углеводами практически невозможно. Человек съедает что-нибудь сладкое и уже через некоторое время вновь хочет есть.

Сложные углеводы гораздо полезнее. Они содержат клетчатку, которая переваривается довольно медленно. Соединения распадаются на простые, но это занимает много времени, поэтому уровень сахара остается на нормальном уровне. Таким образом, после потребления продуктов, содержащих медленные углеводы, чувство голода возвращается лишь через несколько часов, поэтому удается избежать переедания. К ним относятся овощи, бобовые, выпечка из муки грубого помола, цельнозерновые крупы.

Важно! Соотношение простых и сложных углеводов должно составлять 25% к 75%. Получать медленные лучше из овощей и бобовых, которые содержат еще и витамины.

Соотношение БЖУ

Правильное и рациональное питание — это сбалансированная пропорция между белками, жирами и углеводами. Неверное распределение приводит к нарушению меню, что становится основной причиной ожирения. Диетологи и врачи советуют употреблять равное количество белков и жиров. Каждого соединения должно быть по 30%. Углеводы необходимы человеку для обеспечения организма энергией. Они должны составлять 40% от общего рациона. Если следовать данному совету, можно попрощаться с проблемой ожирения. Главное, понимать, что количество сложных углеводов должно преобладать над простыми.

Данные цифры имеют рекомендательный характер. Точное соотношение всегда должны быть с поправкой на индивидуальные и личные особенности. Обязательно учитывается пол, возраст, наличие/отсутствие проблем со здоровьем, скоростью метаболизма, ритмом жизни. Людям, которые регулярно тренируются, необходимо больше белка в дни нагрузок. Особенно это актуально для тех, кто занимается бодибилдингом. Эта рекомендация касается и испытывающих проблему с мышечной массой. Нередко жесткие диеты и голодание приводят к тому, что кожа начинает обвисать. Это обусловлено потерей мышечных волокон, которые и восстанавливаются благодаря белку, когда фигура становится подтянутой и привлекательной.

Можно ли нарушать рекомендации при похудении?

Сбалансированное питание невозможно без присутствия одного из трех соединений. Монодиеты негативно отражаются на состоянии здоровья, поэтому врачи не советуют прибегать к подобного рода экспериментам. Если употреблять исключительно белки, это создаст серьезные проблемы. Человека начнет мучать постоянное недомогание и слабость. Может расстроиться пищеварение. Отсутствие силы и энергии не позволяет заниматься физической активностью, без которой невозможно безопасно худеть и удерживать вес в норме. Безусловно, основной акцент для худеющих должен приходиться на белковую низкокалорийную пищу, надолго утоляющую чувство голода.

Жиры и углеводы из меню исключать нельзя, но их количество сокращается. От некоторых из разновидностей данных соединений необходимо отказаться. Это насыщенные жиры и простые углеводы. Из рациона полностью убирают картошку, газировку, фаст-фуд, сладости, выпечку, колбасы, полуфабрикаты. Предпочтение следует отдавать растительным натуральным маслам, рыбе, авокадо, овощам, цельнозерновым. Рекомендуется употреблять и небольшое количество орехов. Главное, не злоупотреблять монодиетами, помня, что они негативно отражаются на организме. Соотношение БЖУ при похудении должно быть 4:3:3.

Как контролировать и распределять белки, жиры и углеводы?

Чтобы чувствовать себя хорошо и не ощущать голода, худея без проблем для здоровья, необходимо соблюдать несколько простых рекомендаций:

1. Пить большое количество воды. Именно чистой, но не газированной. Соки тоже допустимы, но лишь натуральные и приготовленные не из сладких фруктов.
2. Правильно распределять БЖУ между отдельными приемами пищи. Все соединения обязательно должны присутствовать в меню. Иначе чувство голода и слабость дадут о себе знать.
3. Грамотно составлять меню завтрака. Лучше всего подойдут цельнозерновые злаки, к примеру, мюсли, нежирный творог, несладкие ягоды и фрукты, немного орехов.
4. На обед употреблять примерно по одинаковому количеству жира, углевода и белка. Отдавать предпочтение необходимо продуктам, богатым питательными веществами, Отличное сбалансированное сочетание дадут куриная грудка, бурый рис либо гречка, салат из овощей. Все ингредиенты должны помещаться на одной тарелке.
5. Ужинают пищей, богатой протеином, и уменьшают долю углеводов. Чтобы получить жиры, лучше всего употреблять жирные сорта морской рыбы, салат из зелени и авокадо.

Следует понимать, что худеть надо не на трехразовом питании. Трех приемов пищи недостаточно. Необходимы перекусы фруктами, творогом, протеиновыми батончиками. Таким образом, удается избежать чувства голода и срывов во время диеты, получить необходимый заряд энергии для выполнения повседневных задач и физических упражнений. Количество белка на завтрак должно составлять 25%, на обед — 35%, на ужин — 20% от суточной дозы калорий.

90000 Carbohydrates vs Proteins — Difference Between 90001 90002 Updated on February 14, 2018 90003 90002 Our bodies need nutrients to function as they provide energy as well as building materials that help the body to grow, develop and heal. Carbohydrates and proteins are very important substances which belong to the macronutrient group, which is a class of nutrients the body needs in significantly larger quantities, as compared to other nutrients like vitamins or minerals, for a healthy life.90003 90002 It is very important to ensure that we take in the right amounts of carbohydrates and proteins in our diets to make sure that we get the essential nutrients which keep us active and energetic for a good life. 90003 90008 Definitions 90009 90002 90011 90003 90002 90014 Carbohydrates 90015 are organic compounds made up of carbon, hydrogen and oxygen and they are required by the human body as an energy source. Glucose is the main form of carbohydrates in the body and it can be referred to as the chain of sugars that keep our brain working and our body moving.90003 90002 90014 Proteins 90015 are organic compounds made up of interlinked chains of amino acids, which consist of carbon, hydrogen, oxygen, nitrogen, and sulfur. Proteins are very essential for the growth and maintenance of the human body and help in the formation of red cells and other blood components; they build tissues and muscles along with performing various other functions. 90003 90002 Proteins are very essential as they form cellular membrane particles, nucleic acids, vitamins, enzymes, and hormones in connection with other molecules and provide a lot of energy which helps the body to grow and function normally.90003 90008 Carbohydrates vs Proteins 90009 90002 What is the difference between carbohydrates and proteins? There are many people who consider carbohydrates and proteins to be the same energy providing materials that our bodies need, but they do not understand what the basic difference between the two are, and how they help our bodies in their own individual ways. 90003 90002 The main difference between these two nutrients is that while carbohydrates are the body’s main source of fuel that enables it to function, proteins are the building blocks of the body.Carbohydrates can do no good unless proteins are there to develop the body, its muscles and mass. 90003 90002 Carbohydrates are needed by the body to make it run and function, while we need proteins to keep our muscles and glands healthy. Carbohydrates include sugars like table sugar or fruit sugar, starches like potatoes or bread, and also fiber as it is good for a healthy digestive system, slows down blood sugar metabolism and keeps the cholesterol levels normal. 90003 90002 On the other hand, protein is the raw material which is used by the body to make and maintain healthy muscles, bones, skin and hair.Meats, legumes, nuts, seeds, fish and vegetables are the best sources of proteins and provide what the body’s tissues and muscles need to function properly. Lack of protein in a diet can result in loss of muscle mass, weakness and low resistance. 90003 90002 One main difference between the two nutrients is that carbohydrates have a fairly limited range of uses which involves either structural support or energy release. Proteins, on the other hand, have infinite uses which range from enzymatic activity to structural support and formation of membrane channels to decomposing other molecules to numerous other cellular and muscular activities which are essential for a healthy body and mind.90003 90008 Comparison Chart 90009 90037 90038 90039 90040 90014 Carbohydrates 90015 90043 90040 90014 Proteins 90015 90043 90048 90039 90040 Carbohydrates are made up of sugar 90043 90040 Proteins are made up of amino acids 90043 90048 90039 90040 Carbohydrates are mainly used for energy in the body 90043 90040 Proteins are mainly used for building the structure of the body as they are called the building blocks 90043 90048 90039 90040 The main purpose of carbohydrates is to provide fuel to the body cells 90043 90040 The main purpose of proteins is to build up healthy body cells 90043 90048 90039 90040 An adult’s daily intake of carbohydrates is 45 to 65 percent of total calories 90043 90040 An adult’s daily intake of proteins is 10 to 35 percent of total calories 90043 90048 90073 90074 .90000 The truth about carbs — NHS 90001 90002 90003 «Carbs» are a hotly debated topic, especially in the weight-loss world, due in part to diets such as the Atkins, Dukan, South Beach and Ketogenic Diet. 90004 90005 90002 The idea that «carbs are bad» has left many people confused about carbohydrates and their importance for our health, including maintaining a healthy weight. 90005 90002 Carbohydrates a broad category and not all carbs are the same. It’s the type, quality and quantity of carbohydrate in our diet that’s important.90005 90002 There is strong evidence that fibre, found in wholegrain versions of starchy carbs, for example, is good for our health. 90005 90012 What are carbs? 90013 90002 Carbohydrates are 1 of 3 macronutrients (nutrients that form a large part of our diet) found in food. The others are fat and protein. 90005 90002 Hardly any foods contain only 1 nutrient, and most are a combination of carbohydrates, fats and proteins in varying amounts. 90005 90002 There are 3 different types of carbohydrates found in food: sugar, starch and fibre.90005 90020 Sugar 90021 90002 The type of sugars that most adults and children in the UK eat too much of are called free sugars. 90005 90002 These are sugars that are added to food or drinks, such as biscuits, chocolate, flavoured yoghurts, breakfast cereals and fizzy drinks. 90005 90002 The sugars in honey, syrups (such as maple, agave and golden syrup), nectars (such as blossom), and unsweetened fruit juices, vegetable juices and smoothies happen naturally, but these still count as free sugars.90005 90002 Find out more about sugar 90005 90020 Starch 90021 90002 Starch is found in foods that come from plants. Starchy foods, such as bread, rice, potatoes and pasta, provide a slow and steady release of energy throughout the day. 90005 90002 Find out more about starchy foods 90005 90020 Fibre 90021 90002 Fibre is found in the cell walls of foods that come from plants. Good sources of fibre include fruit and vegetables, wholegrain bread, wholewheat pasta, and pulses (beans and lentils).90005 90002 Find out how to get more fibre into your diet 90005 90012 How much carbohydrate should I eat? 90013 90002 The government’s healthy eating advice, illustrated by the Eatwell Guide, recommends that just over a third of your diet should be made up of starchy foods, such as potatoes, bread, rice and pasta, and over another third should be fruit and vegetables . 90005 90002 This means that over half of your daily calorie intake should come from starchy foods, fruit and vegetables.90005 90012 Why do we need carbs? 90013 90002 Carbohydrates are important to your health for several reasons. 90005 90020 Energy 90021 90002 Carbohydrates should be your body’s main source of energy in a healthy, balanced diet. 90005 90002 They’re broken down into glucose (sugar) before being absorbed into your blood. The glucose then enters your body’s cells with the help of insulin. 90005 90002 Glucose is used by your body for energy, fuelling your activities, whether that’s going for a run or simply breathing.90005 90002 Unused glucose can be converted to glycogen, which is found in the liver and muscles. 90005 90002 If more glucose is consumed than can be stored as glycogen, it’s converted to fat for long-term storage of energy. 90005 90002 Starchy carbohydrates that are high in fibre release glucose into the blood slower than sugary foods and drinks. 90005 90020 Disease risk 90021 90002 Fibre is an important part of a healthy, balanced diet. It can promote good bowel health, reduce the risk of constipation, and some forms of fibre have been shown to reduce cholesterol levels.90005 90002 Research shows diets high in fibre are associated with a lower risk of cardiovascular disease, type 2 diabetes and bowel cancer. 90005 90002 Many people do not get enough fibre. On average, most adults in the UK get about 19g of fibre a day. Adults are advised to eat an average of 30g a day. 90005 90002 The recommended fibre intake for children can vary from 15g to 30g, depending on their age. 90005 90020 Calorie intake 90021 90002 Carbohydrate contains fewer calories gram for gram than fat; 4 calories (4kcal) per gram for carbs and 9 calories (9kcal) per gram for fat.Also, starchy foods can be a good source of fibre, which means they can be a useful part of maintaining a healthy weight. 90005 90002 By replacing fatty, sugary foods and drinks with higher fibre starchy foods, it’s more likely you’ll reduce the number of calories in your diet. Also, high-fibre foods add bulk to your meal, helping you feel full. 90005 90012 Should I cut out carbohydrates? 90013 90002 While we can survive without sugar, it would be difficult to eliminate carbohydrates entirely from your diet.90005 90002 Carbohydrates are the body’s main source of energy. In their absence, your body will use protein and fat for energy. 90005 90002 It may also be hard to get enough fibre, which is important for long-term health. 90005 90002 Healthy sources of carbohydrates, such as higher fibre starchy foods, vegetables, fruit and legumes, are also an important source of nutrients, such as calcium, iron and B vitamins. 90005 90002 Significantly reducing carbohydrates from your diet in the long term could mean you do not get enough nutrients, potentially leading to health problems.90005 90002 Replacing carbohydrates with fats and higher fat sources of protein could increase your intake of saturated fat, which can raise the amount of cholesterol in your blood — a risk factor for heart disease. 90005 90002 When you’re low on glucose, the body breaks down stored fat to convert it into energy. This process causes a build-up of ketones in the blood, resulting in ketosis. 90005 90002 This can cause headaches, weakness, feeling sick, dehydration, dizziness and irritability. 90005 90002 Try to limit the amount of sugary foods you eat and instead include healthier sources of carbohydrate in your diet, such as wholegrains, potatoes, vegetables, fruit, and legumes.90005 90012 Diabetes and low-carb diets 90013 90002 There is evidence that low-carb diets are safe and effective in the short-term for most people with type 2 diabetes. They help with weight loss, diabetes control and reducing risk of complications. 90005 90002 It’s recommended you talk to a GP or your care team before starting a low-carb diet as it’s not suitable for everyone with type 2 diabetes. Your care team should provide advice on how many carbs you should eat. Diabetes UK also provides a 7-day low-carb meal plan on its website.90005 90002 It’s also important to be aware of possible side effects of a low-carb diet, such as low blood sugar (hypoglycaemia). 90005 90002 There is no evidence that a low-carb diet is more effective in the long-term for people with type 2 diabetes than other types of diet such as a reduced-calorie diet. 90005 90002 There is currently no strong evidence that low-carb diets are effective for people with type 1 diabetes. 90005 90002 Low-carb diets are not recommended for children with diabetes as they might affect growth.90005 90012 Can protein and fat provide energy? 90013 90002 While carbohydrates, fat and protein are all sources of energy in the diet, the amount of energy each one provides varies: 90005 90120 90121 carbohydrate provides about 4 calories (4kcal) per gram 90122 90121 protein provides 4 calories (4kcal) per gram 90122 90121 fat provides 9 calories (9kcal) per gram 90122 90127 90002 In the absence of carbohydrates in the diet, your body will convert protein (or other non-carbohydrate substances) into glucose, so it’s not just carbohydrates that can raise your blood sugar and insulin levels.90005 90002 If you consume more calories than you burn, you’ll gain weight. 90005 90002 So, cutting out carbohydrates or fat does not necessarily mean cutting out calories if you’re replacing them with other foods that contain the same number of calories. 90005 90012 Are carbohydrates more filling than protein? 90013 90002 Carbohydrates and protein contain roughly the same number of calories per gram. 90005 90002 But other things make us feel full, such as the type, variety and amount of food we eat, as well as eating behaviour and environmental factors, like serving sizes and the availability of food choices.90005 90002 The sensation of feeling full can also vary from person to person. Among other things, protein-rich foods can help you feel full, and you should have some beans, pulses, fish, eggs, meat and other protein foods as part of a healthy, balanced diet. 90005 90002 But we should not eat too much protein-rich and starchy foods. Starchy foods should make up about a third of the food we eat, and we all need to eat more fruit and vegetables. 90005 90012 What carbohydrates should I be eating? 90013 90002 Data from the National Diet and Nutrition Survey, which looks at food consumption in the UK, shows that most of us should also be eating more fibre and starchy foods and fewer sweets, chocolates, biscuits, pastries, cakes and soft drinks that contain added sugar.90005 90002 Fruit, vegetables, pulses and starchy foods (especially higher fibre varieties) provide a wider range of nutrients (such as vitamins and minerals), which are beneficial to health. 90005 90002 The fibre in these foods can help keep your bowel healthy and adds bulk to your meal, helping you to feel full. 90005 90012 How can I increase my fibre intake? 90013 90002 To increase the amount of fibre in your diet, aim for at least 5 portions of a variety of fruit and veg a day.90005 90002 Go for higher fibre varieties of starchy foods and eat potatoes with the skin on. Try to aim for an average intake of 30g of fibre a day. 90005 90002 Here are some examples of the typical fibre content in some common foods: 90005 90120 90121 2 breakfast wheat biscuits (approx. 37.5g) — 3.6g of fibre 90122 90121 1 slice of wholemeal bread — 2.5g 90122 90121 1 slice of white bread — 0.9g 90122 90121 80g of cooked wholewheat pasta — 4.2g 90122 90121 1 medium (180g) baked potato (with skin) — 4.7g 90122 90121 80g (4 heaped tablespoons) of cooked runner beans — 1.6g 90122 90121 80g (3 heaped tablespoons) of cooked carrots — 2.2g 90122 90121 1 small cob (3 heaped tablespoons) of sweetcorn — 2.2g 90122 90121 200g of baked beans — 9.8g 90122 90121 1 medium orange — 1.9g 90122 90121 1 medium banana — 1.4g 90122 90127 90012 Can eating low glycaemic index (GI) foods help me lose weight? 90013 90002 The glycaemic index (GI) is a rating system for foods containing carbohydrate.It shows how quickly each food affects the glucose (sugar) level in your blood when that food is eaten on its own. 90005 90002 Some low-GI foods (foods that are absorbed slower by the body), such as wholegrain cereals, fruit, vegetables, beans and lentils, are foods we should eat as part of a healthy, balanced diet. 90005 90002 But GI alone is not a reliable way of deciding whether foods, or combinations of foods, are healthy or will help you lose weight. 90005 90002 Although low-GI foods cause your blood sugar level to rise and fall slowly, which may help you to feel fuller for longer, not all low-GI foods are healthy.90005 90002 For example, watermelon and parsnips are high-GI foods, yet healthy, while chocolate cake has a lower GI value. 90005 90002 And the way a food is cooked and what you eat it with as part of a meal will change the GI rating. 90005 90002 Find out more about the glycaemic index (GI) 90005 90012 Do carbohydrates make you fat? 90013 90002 Any food can cause weight gain if you eat too much. Whether your diet is high in fat or high in carbohydrates, if you frequently consume more energy than your body uses, you’re likely to gain weight.90005 90002 Gram for gram, carbohydrate contains fewer calories than fat. Wholegrain varieties of starchy foods are good sources of fibre. Foods high in fibre add bulk to your meal and help you to feel full. 90005 90002 But foods high in sugar are often high in calories, and eating these foods too often can contribute to you becoming overweight. 90005 90012 Can cutting out wheat help me lose weight? 90013 90002 Some people point to bread and other wheat-based foods as the main cause of their weight gain.90005 90002 Wheat is found in a wide range of foods, from bread, pasta and pizza to cereals, biscuits and sauces. 90005 90002 But there’s not enough evidence that foods that contain wheat are any more likely to cause weight gain than any other food. 90005 90002 Unless you have a diagnosed health condition, such as wheat allergy, wheat sensitivity or coeliac disease, there’s little evidence that cutting out wheat and other grains from your diet will benefit your health. 90005 90002 Grains, especially wholegrains, are an important part of a healthy, balanced diet.90005 90002 Wholegrain, wholemeal and brown breads give us energy and contain B vitamins, vitamin E, fibre and a wide range of minerals. 90005 90002 White bread also contains a range of vitamins and minerals, but it has less fibre than wholegrain, wholemeal or brown breads. 90005 90002 If you prefer white bread, look for higher fibre options. Grains are also naturally low in fat. 90005 90002 Find out if cutting out bread could help ease bloating or other digestive symptoms 90005 90012 What’s the role of carbohydrates in exercise? 90013 90002 Carbohydrates, fat and protein all provide energy, but your muscles rely on carbohydrates as their main source of fuel when you exercise.90005 90002 Muscles have limited carbohydrate stores (glycogen) and need to be topped up regularly. 90005 90002 A diet that is low in carbohydrates can lead to a lack of energy during exercise, early fatigue and delayed recovery. 90005 90012 When is the best time to eat carbohydrates? 90013 90002 There’s little scientific evidence that one time is better than any other. 90005 90002 It’s recommended that you base all your meals around starchy carbohydrate foods and you choose higher fibre wholegrain varieties when you can.90005 90002 Page last reviewed: 9 January 2020 90243 Next review due: 9 January 2023 90005 .90000 Weight loss and carbohydrates — Better Health Channel 90001 Carbohydrates are essential for a well-balanced diet and healthy body. They provide the only fuel source for many vital organs, including the brain, central nervous system and kidneys. The digestive system breaks down carbohydrates into glucose and the pancreas secretes a hormone called insulin to help the glucose move from the blood into the cells. 90002 Weight gain, kilojoules and low-carb diets 90003 Low-carbohydrate (low-carb) diets are popular for weight loss.The basic reason for the recommendation to eat fewer carbohydrates is the belief that carbohydrates cause weight gain. 90004 The most common source of carbohydrates is grain foods such as bread, rice, pasta, crackers, barley, semolina, polenta and bulgur. Low-carb diets generally recommend limiting the amounts of these foods eaten. 90005 90004 However, this is misleading, because weight gain comes from an excess in overall kilojoules (or energy), which can come from any food source, including foods that are lower in carbohydrates and higher in fat or protein.90005 90004 In fact, the Australian Dietary Guidelines states there is probably an association between eating three to five serves of grain (cereal) foods per day (mainly wholegrain) and reduced risk of weight gain. 90005 90004 The best way to maintain a healthy weight is to combine a balanced diet that includes fruits and vegetables, whole grains, lean meats and alternatives, legumes and low-fat dairy products like milk, yoghurt and cheese with daily exercise. 90005 90002 Low-carb diets restrict healthy food choices 90003 Very low-carbohydrate diets are unlikely to meet your daily nutritional needs.Advocates of these diets advise people to consume kilojoules mainly from protein and fat sources, and often recommend eating less than 100 g of carbohydrate per day. 90004 Many health professionals do not support these diets as they can have a high fat content (particularly saturated fat) and tend to restrict important food sources of nutrients. 90005 90004 Very low-carb diets tend to contain few fruits and vegetables and may be: 90005 90018 90019 high in saturated fat 90020 90019 nutritionally inadequate because they are low in thiamine, folate, vitamins A, E and B6, calcium, magnesium, iron and potassium 90020 90019 low in fibre 90020 90019 missing important antioxidants and phytochemicals.90020 90027 Typical foods eaten on a low-carbohydrate diet include beef, chicken, bacon, fish, eggs and non-starchy vegetables, as well as fats such as oils, butter and mayonnaise. Foods that are restricted include many types of fruit, bread, cereals and other grains, starchy vegetables and dairy products other than cheese, cream or butter. 90002 Foods that meet nutritional needs 90003 To be healthy, your daily diet should include: 90018 90019 six serves of grain (cereal) foods for most adults.One serve equals one slice of bread, half a cup of cooked porridge or half a cup of cooked grains such as pasta, rice, quinoa, polenta 90020 90019 two serves of fruit. One serve equals one apple, orange or banana, one cup of canned fruit (no added sugar) or four dried apricot halves (dried fruit should only be consumed sometimes because it is a concentrated source of sugar and can stick to the teeth, increasing the risk of tooth decay) 90020 90019 five serves (women) or six serves (most men) of vegetables.One serve equals one cup of salad vegetables, half a cup of cooked dried beans or legumes, half a potato or half a cup of other cooked vegetables (broccoli, spinach, carrots) 90020 90019 two and a half serves of milk, yoghurt, cheese and alternatives for most adults. One serve equals one cup of milk, two slices (40 g) of cheese or one small tub (200 g) of yoghurt 90020 90019 two to three serves of meat or meat alternatives. One serve equals 65 g cooked lean beef, lamb veal or pork, 80 g cooked chicken, 100 g cooked fish or one small can of fish, two large eggs, one cup of canned beans, 170 g tofu or 30 g nuts or seeds.90020 90027 For more information about the amount of foods required from each food group each day, visit the Better Health Channels Food variety and a healthy diet page. 90002 Short-terms effects of low-carb diets 90003 90044 In the short term, low-carbohydrate diets 90045 may 90046 cause you to lose weight because they restrict kilojoules or energy. The body begins to use body stores of glucose and glycogen (from the liver and muscles) to replace the carbohydrates it is not getting from food.Around 3 g of water is needed to release 1 g of glycogen, so the rapid initial weight loss on a low-carbohydrate diet is mostly water, not body fat. 90004 As carbohydrate stores are used up, the body begins to rely on other sources of fuel such as fat. This can lead to the development of ketones in the body, which can make the body acidic. This can lead to metabolic changes, which may be dangerous for some people, such as those with diabetes. 90005 90004 Some people may also experience problems with a low-carbohydrate diet, including: 90005 90018 90019 nausea 90020 90019 dizziness 90020 90019 constipation 90020 90019 lethargy 90020 90019 dehydration 90020 90019 bad breath 90020 90019 loss of appetite.90020 90027 90002 Long-term effects of low-carb diets 90003 The long-term safety of a diet very low in carbohydrates but high in saturated fat is still uncertain, and the potential effects on a person’s health are not known. Follow-up studies are needed over years to determine the safety of very low-carb diets. 90004 Possible long-term effects of very low carb diets may include: 90005 90018 90019 Weight gain — when a normal diet is resumed, some muscle tissue is rebuilt, water is restored and weight quickly returns.90020 90019 Bowel problems — restricted intake of antioxidants and fibre from fruits and vegetables can increase a person’s risk of constipation. 90020 90019 Dieting problems — such as the ‘yoyo’ effect where people lose and regain weight many times over a long period of time, rather than sustaining weight loss. Currently, there is not enough evidence to support the adoption of very low carb diets for long term weight loss. 90020 90019 High cholesterol, abdominal obesity and obesity-related disorders — diets that are high in protein and fats are associated with a number of conditions, including heart disease, diabetes and cancer.This can occur if the diet is very high in fat, particularly from high-fat meats such as salami, sausages and bacon. 90020 90019 Kidney problems — can occur in people with impaired kidney function or diabetes. 90020 90019 Osteoporosis and related conditions — are due to loss of calcium from the bones. 90020 90027 90002 Weight loss needs a healthy approach 90003 A healthy diet high in fruits and vegetables, wholegrains, legumes and low-fat dairy products, and moderate in fat and kilojoules that is balanced with daily physical activity, is the best way to lose weight and keep it off.90004 Vegetarians and people who consume predominantly plant-based diets are generally slimmer and have much lower rates of obesity, heart disease and cancer, compared to people who eat meat-based diets. This supports current thinking that diets high in unrefined carbohydrates help to prevent overweight and obesity. 90005 90004 Ultimately, to avoid weight gain, energy intake should not be more than energy output over a period of time. Avoiding large portion sizes and limiting intake of saturated fats and added sugars will help keep energy intake in check.Regular exercise is also critical for long-term weight loss success. 90005 90002 Select carbohydrates, proteins and fats carefully 90003 If you do choose to follow a low-carbohydrate diet, do not avoid carbohydrates completely — you need some in your diet for fuel and to metabolise fat. Choose carbohydrate-rich foods that are unrefined or unprocessed, including wholegrains and fruit, rather than the more refined and energy-dense forms such as cakes, sweets and soft drinks. Have a variety of vegetables daily.90004 Select a variety of protein-rich foods that are also low in saturated fat, for example: 90005 90018 90019 lean cuts of red meat 90020 90019 fish (including fatty fish) 90020 90019 lean chicken and pork. 90020 90027 You could also select protein-rich foods that are plant based, for example: 90018 90019 nuts 90020 90019 legumes such as beans and pulses 90020 90019 soy products, including tofu. 90020 90027 Choose fats from plant sources (such as olives, olive oil, canola oil, peanuts, peanut oil, soy or soy oil) rather than from animal sources (butter or meat fat).90002 Where to get help 90003 90018 90019 Your doctor 90020 90019 Dietitians Association of Australia Tel. 1800 812 942 90020 90019 Nutrition Australia 90020 90027 90002 Things to remember 90003 90018 90019 Carbohydrates are essential for a healthy body and should not be removed from the diet. 90020 90019 A very low-carbohydrate diet combined with very high protein intake is not recommended. 90020 90019 Very low-carbohydrate diets tend not to lead to long-term weight loss.90020 90027 .90000 How many carbs should you eat each day to lose weight? 90001 90002 The low carbohydrate diet has been the topic of much controversy. One reason cutting carbs is so popular, however, is because it is a quick way of dropping the pounds. 90003 90002 Carbohydrates are the body’s main source of energy, as well as fuel for vital organs, such as the kidneys, central nervous system, and brain. Healthful carbs, such as so-called complex carbs, are necessary for the body to work optimally. 90003 90002 Carbohydrates are broken down into a simple form of energy called glucose.The body uses insulin to carry the glucose into the cells. When too many carbohydrates are consumed, the blood sugar level spikes, insulin rises, and the result of this is often weight gain. 90003 90002 In this article, we take a look at how many carbs someone needs to eat to lose weight, and whether or not a low-carb diet is healthful? We also examine the best and worst sources of carbohydrates to eat. 90003 Share on PinterestLow-carb diets may lead to rapid weight loss, but there could be side effects.90002 Low-carb diets restrict the number of calories a person gets by limiting their carbohydrate food sources. This includes both good and bad carbs. Low-carb diets tend to be higher in proteins and fats to compensate. 90003 90002 Carbohydrates are the body’s main source of energy. If this supply is reduced, the body burns its stores of protein and fat for fuel. 90003 90002 Low-carb diets, such as the Atkins diet and the Dukan diet, have been found to lead to rapid weight loss. However, these diets are extreme and can have some unwanted side effects.90003 90002 For most people, it may be healthier to take a more moderate approach when reducing carbohydrate intake to help lose weight. 90003 90018 How many carbs and calories should people eat to lose weight? 90019 90002 Although many studies indicate that low carb diets promote fast weight loss, often this reduction in weight is short-term. 90003 90002 Recent research supports the idea that high-quality nutrition does not just involve controlling calories that come from carbs. Instead, dieters should pay attention to how many calories are ingested from all food sources, including carbohydrates, protein, and fats, and find a healthy balance.90003 90002 In a recent study, dieters were observed to compare the different weight losses that resulted from a low-fat diet (LFD) and a low-carb diet (LCD). The researchers found that after 6 months of following calorie-reduction diets, weight changes were similar for both the LFD and LCD groups. 90003 90002 The Dietary Guidelines for Americans recommend that an adult’s total daily calories come from the following: 90003 90028 90029 45-65 percent carbohydrates 90030 90029 10-30 percent protein 90030 90029 20-35 percent fat 90030 90035 90002 Some nutritionists recommend a ratio of 40 percent carbohydrates, 30 percent protein, and 30 percent fat as a good target for healthy weight loss.90003 90002 A 1,500 calorie diet with 40 percent carbohydrates translates to 600 calories per day from carbs. Using a ratio of 4 calories per gram (g) of carbs, a person on this diet would need to eat 150 g of carbohydrates per day. 90003 90002 This 1,500 calorie diet would also include 450 calories or 112 g of protein, and 450 calories or 50 g of fat per day. 90003 90042 90043 90044 90045 Carbohydrates 90046 90045 600 calories 90046 90045 150 g 90046 90051 90044 90045 Proteins 90046 90045 450 calories 90046 90045 112 g 90046 90051 90044 90045 Fats 90046 90045 450 calories 90046 90045 50 g 90046 90051 90068 90069 90002 The exact breakdown of carbs , proteins, and fats in grams can be calculated using the United States government website, My Plate.com. 90003 90002 People should also be aware that everyone has slightly different needs when it comes to nutrients such as carbohydrates. 90003 90002 People’s specific needs will vary based on their height, weight, and activity levels. A diet that works for one person may not necessarily work for another. 90003 90002 As such, it is important for people to discuss any weight loss diet or calorie restrictions with a doctor before starting. 90003 90002 Carbohydrates are important to health as is staying at the correct weight.It is important to note that not all carbs are the same, however. 90003 90002 Carbohydrates are commonly referred to as either «good carbs» or «bad carbs.» When trying to follow a healthful diet, and especially when trying to lose weight, carbohydrate intake should focus on good carbs over bad carbs. 90003 90002 90083 Good carbohydrates 90084 90003 Share on PinterestHigh-fiber vegetables, such as sweet potatoes, are an example of good carbs. 90002 Good carbs are complex carbohydrates, which means they are high in fiber and nutrients and take longer to break down.As they take longer to break down, they do not cause blood sugar levels to spike or rise too high. 90003 90002 Examples of good carbs include: 90003 90028 90029 whole fruit with the skin on 90030 90029 whole grains 90030 90029 high-fiber vegetables, such as sweet potatoes 90030 90029 high-fiber beans and legumes 90030 90035 90002 90083 Bad carbohydrates 90084 90003 90002 Bad carbs are simple carbohydrates that are easily broken down and quickly cause blood sugar levels to spike. 90003 90002 Examples of bad carbs include: 90003 90028 90029 white sugar, bread, pasta, and flour 90030 90029 sugary drinks and juices 90030 90029 cakes, candy, and cookies 90030 90029 other processed foods 90030 90035 90002 Eating carbohydrates in their natural, high- fiber form is healthful.Processed foods that are high in white sugar and refined carbohydrates may lead to weight gain. 90003 90002 When counting calories from carbohydrates, ideal weight control can be obtained by observing a healthy ratio of complex carbohydrates, proteins, and healthful fats. 90003 90002 According to the U.S. Academy of Nutrition and Dietetics, the best way to lose weight is through a combination of dieting, exercising, and changing behavior or lifestyle. Registered dietitians can provide advice to anyone wishing to make changes to help them lose weight.90003 90002 Anyone who is thinking of reducing their carb consumption and eating more protein and fat should monitor their saturated fat intake. Too much of this can increase cholesterol levels, as well as the risk of heart disease. 90003.