Do Carbs Make You Fat?

You think carbs will make you fat?

Breaking News: They won’t.

Why low-carb diets can ruin your health…

You remember, a few years ago, fat was the worst thing that you could eat, now it is quite the same thing with carbs. But if you completely go without carbs, you will soon get sick. Atkins or Paleo Diet have been very successful for many, but in the long run, both of them may not be sustainable.

New studies have shown, that when people go on low-carb diets, usually, they may eat more calories from other foods. Plus, they will suffer from digestive problems and lack of energy.

 

Reducing your intake of healthy carbs can also lead to the following problems:

  • a sluggish metabolism
  • lower levels of muscle-building hormones
  • higher levels of stress hormones

 

The result? You might find yourself feeling tired, weaker, or even sick.

So get that out of your head: Carbs are not the enemy!

Your body needs carbs AND they also can help you lose weight – but you have to eat the right ones. Try to eat foods that are as close to their natural state as possible and choose nutrient-dense carbs with a high amount of fiber, since your body breaks down fiber more slowly, keeping you feeling fuller longer. Plus good carbs can improve your digestion and flatten your stomach.

 

The Right Carbs

 

Fibre

Always try to eat fibre-rich carbohydrates like beans, lentils or oatmeal. Higher intake of fibre is linked to lower heart disease and diabetes risk. Fibre is also essential for a long-lasting saturation and less constipation.

 

 Veggies & Fruits

Especially vegetables are a perfect source of carbs as they are loaded with fiber, nutrients and vitamins. Carbs within colorful vegetables and fruits are always better for your body than carb-rich foods like white rice, pasta or bread. Per day you should eat at least 2 cups of fruit and 2.5 cups of vegetables.

 

Whole-Grains

Millet, amaranth, brown rice, whole-grain pasta, whole wheat bread, whole oats, and whole-grain corn are a perfect source of carbohydrates. These foods are rich in fibre, vitamins and minerals that are beneficial to your health. Also, they have a low glycemic index because they cause a slower change in blood sugar levels.

 

Legumes

Beans, peas and lentils are sometimes called “poor people’s meat” because they’re an inexpensive source of quality plant protein. Wrongfully! Nearly all legumes provide fiber, complex carbohydrates, protein, B vitamins, iron, zinc, magnesium and potassium, but mature legumes tend to be particularly rich sources. Plus legumes may decrease the risk of diabetes.

 

Beans

Beans are a good source of protein and slowly digested carbohydrates. Kidney, black, pinto or navy beans are perfect for weight loss, because they have a high amount of protein and fiber. Protein helps boost satiety and calorie expenditure, and fiber helps you feel full without the extra calories.

 

 

The Bad Carbs

 

Refined Carbs, Sugar and Sweets

Hands off white bread, bagels, donuts, pretzels, chips, cookies, pizza, hamburgers or other baked products. These foods have little or no nutritional value and supply a large amount of calories. During the refining process, grains are stripped of B-vitamins, fiber and certain minerals. In addition, they also have a high glycemic index and affect blood sugar levels negatively. Bad carbohydrates cause falls in blood sugar, affecting the part of the brain that controls impulse. This leads to a loss of self-control and a desire for unhealthy, high-calorie foods, weight gain and a increased risk for developing Type 2 diabetes.

 

Wherever you are in the world, have a lovely day ❤

A, x (1)

 

Water is SO Important

About 70 percent of an adult’s body is made up of water. When we lose just a little bit of it through sweat and elimination, and we do not replenish lost liquid, we’ll begin to notice the effects to our health right away…

 

  1. You look older and more wrinkled

Water plumps skin, fills in fine lines and wrinkles, and enlivens a dull complexion. Dry skin is less able to repair itself and generate new cells, which can cause the signs of aging to worsen. Hydrating your body can improve the look of wrinkles.

 

  1. Headache and Fatigue

The first sign of dehydration is the feeling of being tired. Some people also experience a headache. In fact a dehydrated person may have no enthusiasm or joy for life. The good news is once you start to drink some water your energy reserves speed back up and sometimes the headache completely goes away.

 

  1. You’re more likely to have health problems

Higher water intake has been linked to decreased chances of kidney stones, urinary and colon cancer, and heart attacks.

 

  1. Constipation and Digestive Problems

If a person is not drinking enough water they do not have enough liquid to help with the elimination process and without eliminating the foods we digest we gain weight, gain toxins, and feel awful.  Being constipated is the beginning to many health problems.

 

  1. You eat more

A study found that people who drank two eight-ounce glasses of water before each meal, consumed 75 to 90 fewer calories while eating. Over three months, water-drinkers lost an average of five pounds more than the dieters who were parched.

 

  1. You’re in a bad mood

In a study, researchers asked people to engage in 60 to 75 minutes of high-impact aerobic exercise without drinking enough water first. Others were properly hydrated. The dehydrated group was more likely to report feeling fatigued, confused, angry, depressed or tense.

 

  1. You’ll have to think harder to complete the same tasks

Scientists found that the brain’s of dehydrated teenagers had shrunk away from their skulls, and that when asked to play a problem solving game, they performed just as well as those who drank enough, but engaged more of their brains to do so. Drinking water restores the brain to its normal size.

 

So if you want to stay healthy, drink at least 8 glasses of water every day!

 

Wherever you are in the world, have a lovely day ❤

A, x (1)

What Are your Cravings Telling You

A strong craving is no weakness, it usually indicates your body is low in a specific nutrient, vitamin or mineral. So what are your cravings really trying to tell you? Here are a few of the most common cravings and the nutrients your body may be lacking.

 

 #1 Chocolate

  • What you really need: Magnesium
  • Healthier alternatives: Raw nuts and seeds, legumes, fruits

 

 #2 Sugary Foods & Sweets

  • What you really need: Chromium
  • Healthier alternatives: Broccoli, grapes, cheese, dried beans, calves liver, chicken
  • What you really need: Carbon
  • Healthier alternatives: Fresh fruits
  • What you really need: Phosphorus
  • Healthier alternatives: Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, grains
  • What you really need: Sulfur
  • Healthier alternatives: Cranberries, horseradish, cruciferous, vegetables, kale, cabbage
  • What you really need: Tryptophan
  • Healthier alternatives: Cheese, liver, lamb, raisins, sweet potato, spinach

 

#3 Bread, pasta & other carbs

  • What you really need: Nitrogen
  • Healthier alternatives: High protein foods like fish, meat, nuts, beans

 

 #4 Oily & fatty foods

  • What you really need: Calcium
  • Healthier alternatives: Mustard, and turnip greens, broccoli, kale, legumes, cheese, sesame

 

 #5 Coffee or tea

  • What you really need: Energy
  • Healthier alternatives: Green Smoothies (If you still want some caffeine, try Green Tea or Matcha Smoothies)
  • What you really need: Phosphorus
  • Healthier alternatives: Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumesWhat you really need: Sulfur
  • Healthier alternatives: Egg yolks, red peppers, muscle protein, garlic, onion, cruciferous, vegetables
  • What you really need: NaC1 (Salt)
  • Healthier alternatives: Sea salt, apple cider vinegar (on salad)
  • What you really need: Iron
  • Healthier alternatives: Meat, fish and poultry, seaweed, greens, black cherries

 

 #6 Soda and other carbonated drinks

  • What you really need: Calcium
  • Healthier alternatives: Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame

 

 #7 Salty foods

  • What you really need: Water. Probably you’re dehydrated. A craving for salt, which helps your body retain water, could mean you aren’t drinking enough or you are losing water (through sweating, diarrhea, or vomiting) faster than you’re ingesting it.
  • What you really need: Chloride
  • Healthier alternatives: Raw goat milk, fish, unrefined sea salt

 

 #8 Acid foods

  • What you really need: Magnesium
  • Healthier alternatives: Raw nuts, and seeds, legumes, fruits

 

#9 If you have preference for liquids than solids

  • What you really need: Water
  • Healthier alternatives: Flavoured water with lemon or lime. You will need 8-10 glasses a day

 

 #10 If you have preference for solids than liquids

  • What you really need: Water
  • Healthier alternatives: You have been so dehydrated for so long that you have lost your thirst. Flavoured water with lemon or lime. You will need 8-10 glasses a day

 

#11 Cool drinks

  • What you really need: Manganese
  • Healthier alternatives: Walnuts, almonds, pecans, pineapple, blueberries

 

#12 If you have pre-menstrual cravings

  • What you really need: Zinc
  • Healthier alternatives: Red meats (especially organ meats), seafood, leafy vegetables, root vegetables

 

 #13 General overeating

  • What you really need: Silicon
  • Healthier alternatives: Nuts, seeds; avoid refined starches
  • What you really need: Tryptophan
  • Healthier alternatives: Cheese, liver, lamb, raisins, sweet potato, spinach
  • What you really need: Tyrosine
  • Healthier alternatives: Vitamin C supplements or orange, green, red fruits and vegetables

 

 #14 If you lack appetite

  • What you really need: Vitamin B1
  • Healthier alternatives: Nuts, seeds, beans, liver and other organ meats
  • What you really need: Vitamin B3
  • Healthier alternatives: Tuna, halibut, beef, chicken, turkey, pork, seeds and legumes
  • What you really need: Manganese
  • Healthier alternatives: Walnuts, almonds, pecans, pineapple, blueberries
  • What you really need: Chloride
  • Healthier alternatives: Raw goat milk, unrefined salt

 

 #15 Chewing ice

  • What you really need: Iron
  • Healthier alternatives: Meat, fish, poultry, seaweed, greens, black cherries

 

 #16 Burnt food

  • What you really need: Carbon
  • Healthier alternatives: Fresh fruits

 

Wherever you are in the world, have a lovely day ❤

A, x (1)

Don’t Ruin Your Diet

If you want to lose weight, you should avoid these foods/drinks!

 

Fruit juice and fruit smoothies

Fruit juice seems healthy for breakfast, but in fact it’s just a glass full of sugar and empty calories (even 100 percent pure fruit juice). Fructose, the natural fruit sugar that makes fruit and fruit juice taste sweet, tricks your body into gaining weight by blunting your body’s ability to recognize when it’s full. This also applies to self-made fruit smoothies. So when you fill your blender with five different fruits, you you could end up with a smoothie that clocks in at more than 500 calories. Better you eat the whole fruit or pair your fruit smoothies with veggies and/or a protein source.

 

Salt and Soy sauce

Both are low in calorie, but salt and soy sauce are extremely high on sodium that can leave you bloated. It is also responsible for causing significant amounts of water retention, which stops you from losing the amount of weight you so dearly want to shed. There are many low-sodium soy sauce options available these days but they are not significantly lower than the regular ones. Use sparingly.

 

A High Carb Snack alone

When you eat carbs only like a banana, bread or rice crackers alone, your body converts the carbs to simple sugars, and sends it directly into your blood stream. In response to the sugar rush, your body produces extra insulin, which helps your body absorb the sugar immediately. The problem: You end up with low blood sugar and the same hunger pangs that led you to carb it up in the first place. You then may be inclined to reach for sugary foods with no nutritional value to satisfy your need for instant energy.

Therefore, your snacks should include a combination of carbs, healthy fats, and protein. That way they will take your body longer to digest and will therefore, tide you over for longer. Try a slice of bread with avocado, or whole grain crackers with cottage chees.

 

 Alcohol

Alcohol is the first thing your body burns before it moves on to anything else. When alcohol is present in your body, it’s considered a toxin that your body wants to get rid of, and becomes your liver’s top priority. So until your body gets rid of alcohol from your system, you won’t burn any fat. In addition, alcohol contains empty calories and that doesn’t provide any nutrients. Plus, it softens your resolve so you’re more likely to overeat.

 

 Low-Fat Foods

Low fat milk, low fat cheese, low fat yogurt… Research suggests that people tend to eat upwards of 30 percent more when they know they’re eating a food that’s low in fat. The problem (besides overeating, which can thwart your weight loss goals fast) is that when food makers remove fat from food, they inevitably remove some of the flavor. To compensate, they often add sugar, which makes the product even worse for you.

 

Artificial Sweeteners or Sugar-free products

Coke light, sugar free energy drink or sugar free pudding seem low in calories but the effect on your weight (and health) is really bad. Eating them can raise your insulin level, as they often contain unhealthy sugar alternatives. This makes you eat more, and increases your risk of developing insulin resistance and diabetes. Better you choose sparkling water. It’s calorie-free, but carbonated, which makes your stomach feel full so you end up eating less overall.

 

Wherever you are in the world, have a lovely day ❤

A, x (1)