It is true that a low-carb diet can help you achieve quick weight loss results, but this isn’t always the best way to do it if you are looking for something lasting. The fact is, we need carbs – especially when living an active lifestyle. If you find yourself confused about carbohydrates and the differences between simple and complex carbs, we’re here to help! Time to set things straight once and for all.
Along with fats and proteins, carbohydrates are considered macronutrients. We need all three of these things because they are what provides our body with energy. Carbohydrates can be broken down further into simple and complex carbs. Both types of carbs are broken down into glucose in the body, which our muscles use for energy. The classification is based on molecular structure, which determines how the carbs are broken down and absorbed by the body. Complex carbs are longer molecule chains and therefore, take longer to break down and be absorbed than simple carbs.
Simple carbs get utilized quickly, which leads to a rapid spike in blood sugar. This can leave you feeling tired and hungry shortly after consuming them. Simple carbs are naturally found in foods like fruit, milk products, white bread, and table sugar. Complex carbs, on the other hand, release glucose much more slowly into the blood stream. This supplies the body with a much more steady energy supply. Blood sugar remains stable and hunger pangs are avoided.
Found in legumes, starchy vegetables, and whole grains, complex carbs help keep you feeling satisfied longer. Many dietitians recommend working complex carbohydrates into your weight loss meal planning. Try working in appropriate portion sizes of things like quinoa, whole grain oats, brown rice and lentils. They will fill you up and help you lose weight!
Here are some great recipes to get you started tonight!
INGREDIENTS
1 cup uncooked quinoa
1 1/2 teaspoons cinnamon
1/2 teaspoon nutmeg
1/8 teaspoon ground cloves
2 apples, peeled, diced
1/4 cup raisins
2 eggs
2 cups vanilla soy milk
1/4 cup maple syrup
1/3 cup almonds, chopped
DIRECTIONS
INGREDIENTS
1/2 cup rolled oats
1/2 cup coconut milk
1 tablespoon chia seeds
2 tablespoons slivered almonds
1/2 tablespoon maple syrup
1 teaspoon vanilla extract
DIRECTIONS
INGREDIENTS
For dressing:
1/4 cup fresh orange juice
3 tablespoons light-colored (usukuchi) soy sauce
1 teaspoon freshly grated ginger
1 teaspoon honey
1 1/2 teaspoons extra-virgin olive oil
For chirashi bowl:
4 cups freshly cooked brown rice, preferably short grain
1/4 cup prepared sushi vinegar or rice wine vinegar
1 small navel orange
6 oz. sushi-grade albacore tuna, diced
10 grape tomatoes, cut in half
1/3 English cucumber, diced
1/2 cup shelled edamame
2 cups mixed salad greens
Sesame seeds, for garnish (optional)
DIRECTIONS
INGREDIENTS
4 large sweet potatoes
1/2 cup extra-virgin olive oil, divided
Salt and freshly ground black pepper
1/4 cup red-wine vinegar
1 medium red bell pepper, cored, seeded, and quartered
2 teaspoons ground cumin
1 tablespoon grated orange zest
1/2 cup sliced scallion
1/2 cup minced fresh mint leaves
1 or 2 fresh minced chiles (jalapeño, Thai, serrano, or habanero), or to taste
1/4 cup raisins (optional)
DIRECTIONS
INGREDIENTS
1 teaspoon olive oil
1 large onion, peeled and finely chopped
1 garlic clove, peeled and finely chopped
1/2 cup lentils, such as Puy or green
2 1/2 cups low-sodium, organic vegetable broth
4 red bell peppers, deseeded and chopped
1 large cooking apple such as Granny Smith or McIntosh, peeled, cored, and chopped
2 teaspoons dried basil
1/4 cup white wine
14 ounces canned chopped tomatoes
1 ounce shredded cheddar cheese
1/3 ounce shredded parmesan cheese
Salt and pepper to taste
DIRECTIONS
How do you eat your complex carbs? For more meal ideas, check out the BodyRock Meal Plan!
Source: POPSUGAR
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