Shedding those extra kilos is a tedious process. Weight loss is a gradual process that involves creating a calorie deficit through a balanced diet and regular exercise. Sustainable weight loss focuses on long-term lifestyle changes rather than quick fixes.
Every time you decide to lose weight, the first thing that tends to come to your head is “I will cut down carbs.” With the rise in low-carb diets like ketogenic, Atkins and Whole30, carbs have earned a bad name. Consequently, there is a belief that it is important to get rid of carbs in order to lose weight. However, this is incorrect.
According to the health experts, carbohydrates are actually extremely important. It is one of the three macronutrients, with protein and fat being the other two macronutrients. Your body needs macronutrients are a form of energy that our bodies use for fuel and this energy is used by your brain for critical functions as well as to protect you from the diseases.
You must have noticed that when you don’t consume carbs properly, you end up feeling grumpy and have difficulty with functions like attention, memory and thinking. Unfortunately, if you decide to cut down carbs, you are also cutting out some wholesome, nutritious food which can lead serious complications. Carbohydrates include sugar, starch and fiber, which are found in most foods.
Carbs can be either simple carbs or complex carbs. Simple carbs are fast-acting carbs are broken down quickly by the body to be used as energy. While they occur naturally in some dairy products and fruits (these are called natural sugars), they are also found in processed foods in the form of refined sugars. On the other hand, complex carbs take longer to digest because of their longer chemical structure. It is noteworthy foods that contain complex carbs are often less refined than those with added, simple sugars, and provide a higher nutritional value due to the presence of vitamins, minerals and fibre.
Studies suggest that complex carbs can aid in digestion, lower cholesterol levels and help with weight management. Complex carbs include whole grains, legumes, starchy vegetables and high-fiber fruits.
Several research reveal that low-carb diets hardly made any detectable difference in weight loss compared to a diet high in carbs. Although a low-carb diet may help lower insulin levels, there’s not enough evidence to prove the calorie-burning effects. When you eat more simple carbs like donuts, white bread and flavored coffee drinks, you’re typically taking in more calories than what your body needs. However, Complex carbs will also increase your blood sugar, since they take longer to digest, this is a more slow, gradual process. But you will feel fuller longer when you eat complex carbs, which helps with portion control and taking in less calories.
Experts urge that it’s good to keep your carbohydrate intake to around 40 percent to 65 percent of your total calories. In order to keep your weight in check, its better to enjoy carbs in moderation rather than cutting down completely.