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The truth about carbohydrates and fat loss

When someone decides to lose body fat than for the summer, an event or simply to improve their health, one of the first changes is to consider your eating habits. Once the decision is taken, the next step is taken in search of options for your diet. Can talking to people, reading magazine articles or visiting their local library to find the holy grail of diet is a diet which is guaranteed to your body fat quickly and with little effort.

Of course, only a system approach to fat loss is useless in itself, but matters worse, diets often become hopelessly confused about what to eat for the best results. If you reduce your fat intake? Cut all carbohydrates carbon? Eat soup for a few days? Eat according to your blood type? Follow a diet-tox? liver flush? The options are endless.

The area has probably diet is puzzled over the question of carbohydrates. Currently, there are two dominant schools of thought when it comes to carbohydrate consumption.

On the one hand, we have dietitians and nutritionists tell us in the past 20 years that carbohydrates make us fat. This point is clearly stated position in its promotion the USDA food pyramid and, more recently, The Australian Guide to Healthy Eating cake. These two dietary guidelines recommend that most food intake from sources of refined carbohydrates such as bread, pasta, rice, cereals and other grain foods. In fact, the USDA Food Pyramid recommends we eat 6-11 serves a day of these sources of carbohydrates for a healthy diet! Supporters such foods are often heard saying things like: "Carbohydrates are not fattening, it is what you wear that makes you fat. The Examples include, cream potatoes, or butter on bread.

On the other hand, there are advocates of diets low in carbohydrates. Popularized by Dr. Robert Atkins in the '70s (although its use has been documented for at least 150 years), low-power carbohydrate seem to experience a new resurgence. This is mainly due to the fact that many Hollywood celebrities confessed to use to achieve their movie-star bodies. In Consequently, the market is flooded with books on diets low in carbohydrates and an incredible variety of low carb products, including meal replacement, cookies, muffins, cereals, pasta, pizza and many others. Often, these systems allow almost unlimited amount of food if carbohydrates are limited.

These diametrically opposed views often suggest people hopelessly confused about what to eat to achieve maximum fat loss. In this article I hope to dispel the confusion so you can enjoy your food, while at the same time you want to lose body fat.

Insulin and glucagon

In light of carbohydrates and their effects on our body fat stores, we must first understand the operation of two hormones, insulin and glucagon. Both hormones are produced by the pancreas (an organ located behind the stomach) and to work together to regulate blood glucose. For example, when our blood sugar level blood (after a meal), insulin is the hormone responsible for the storage of glucose and controlling blood sugar. When the level of glucose in the blood decreases, Glucagon stimulates the release of glucose by the liver, which raises the level of the back.

For fat loss to happen, insulin release should be minimized as much as possible because of their effects on the body, including:

• promotes nutrient storage in the cells (positive-anabolic).
• Promotes fat stored in fat cells (fat cells.)
• Promotes the absorption of glucose in fat cells and their transformation fat.
• Increased manufacturing activity to fat storage materials and enzymes (lipoprotein lipase – fatty acid synthase and LPL – FAS).
• Inhibits the release of fat from fat cells (which could be used as a fuel source).

Insulin is released mainly two factors and the amount of insulin is released in direct proportion to these two factors.

• The size of a meal.
• The amount of glucose in the blood.

Therefore, eating smaller, more frequent meals can help reduce the insulin response (ie, eat five small meals day).

In addition, the regulation of the amount of glucose in the blood can help. This can be achieved through:

• reduce the percentage carbohydrate meals.
• Emphasizing low glycemic index (GI) carbohydrates.
• Emphasizing the carbohydrate low density.
• Make sure each meal contains a portion of protein, fat and fiber and carbohydrates.

Reduce the proportion carbohydrate in each meal

Insulin is secreted in response to glucose in the blood and fat loss will be greatest if the insulin is low, can be forgiven for thinking that the diet low in carbohydrates is the answer. While these plans do not promote fat loss, I do not recommend for the following reasons:

• They are very difficult to maintain over time.
• They can lead to deficiency diseases, and avoid fruits and vegetables.
• It can affect negative body functions due to a reduction in fiber consumption and, possibly, a high intake of saturated fat and cholesterol.

Despite possible negative consequences of low-carb regimens, the overall philosophy of the reduced response to insulin is healthy. Therefore, people wishing to lose fat body must reduce (not eliminate) the portions of carbohydrate at each meal.

Emphasizing "low glycemic index (GI) carbohydrates

The GI is a rating given to foods that contain carbohydrates according to how quickly causing a rise in blood sugar after consumption. A high GI means the food causes a rapid rise in blood sugar and low GI means the food causes a more sustained release of glucose in the blood.

Since an increase in blood glucose promotes the release of insulin should emphasize carbohydrate low-GI diet. See Table 1 for information.

Emphasizing carbohydrate low density

describes the density of carbohydrate the carbohydrate a food contains per serving. For example, the pulp (high density) contain 76.5 grams of carbohydrates per 100 grams, so that broccoli contains 0.5 Small grams per 100 grams. Obviously, the higher the density the higher the probability of foods rich in carbohydrates causes a rapid rise in blood glucose and in turn, insulin as well. See Table 2 for more information.

Ensure each meal contains a portion of protein, fat and fiber

Not only have protein, fat and fiber carbohydrates to ensure a more "nutritionally complete meal but these nutrients are also reducing the absorption rate carbohydrate, allowing a more sustained release of glucose in the blood and therefore insulin response.

Very often, people will have a piece fruit, yogurt or low-fat muffin for lunch a mid-morning or afternoon in your quest to lose body fat. Unfortunately, these foods do not provide enough of all nutrients for the body and can also cause a rapid rise in blood sugar, stop the loss of fat in their tracks!

As a result, these foods should be consumed with other foods to ensure a full meal. For example, a piece of fruit with nuts, mix a small amount of cottage cheese and yogurt (do not taste too bad really!) or a low-fat muffin with a protein shake.

From this information, it is safe to conclude that following a diet based on the food pyramid or Australia for a healthy diet may be not the best way to support our efforts by the loss fat. Moreover, a great question to ask is:

"Since the food pyramid was designed by the Department of Agriculture United States (USDA) has its interest lies in our health care or help economy?

[NOTE: The base of the food pyramid recommends 6-11 serves a day of high density, mostly high GI refined carbohydrates from cereals.]

In short, your fat loss efforts will be greatly improved measured by the consumption of carbohydrates as follows:

• Eat small, frequent meals.
• Reduce the size their carbohydrate portions without removing it.
• Ensure that all foods contain lots of carbohydrates, protein, fat and fiber.
• slow transition of glucose in the blood with an emphasis on low density and low GI carbohydrates.

If you make an effort to ensure that these recommendations are monitored daily, you can see literally melt the fat from your body! Go for it!

About the Author

Stephen Smith is the part-owner of Body Concepts, an Australian supplement company, and Focus On, a health and lifestyle magazine. Stephen has been involved in the health and fitness industry for over 18 years and has a science degree from UWA. His website is:
http://www.quick-weight-loss-principles.com

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