Carbohydrates are energy, and are converted in our bodies to glucose, which are transported via our blood to the muscles and liver. Here this energy is stored as glycogen. As long as our carbohydrate intake is high, our glycogen content in the muscles (muscle energy) will also be high. We feel fit, and this is the main source of energy that we draw from during exercise and sport. Why would our body burn fat if it has ready energy available? The body is a survival organism, and will only draw on fat reserves when our glycogen stores are no longer sufficient to be able to perform certain types of exercise / activity.
In short: To lose weight, it is important to have low glycogen reserves, and that means low in carbohydrates. Carbohydrates include potatoes, bread, breakfast cereals (muesli, cruesli, brinta, oatmeal, cornflakes, etc.), pastas, etc. But also fruit and vegetables. And of course sugars; table sugar, sugar in candy and cake, but also lactose (milk sugar) in dairy products. During a really strict diet, dairy is not the most desirable to be consumed. So there is some sugar in it, in the form of lactose. If you want to continue to drink milk in a strict diet, then you will have to go to the soymilk, and then the light variants. But personally I do not think it is really tasty.
Sugars from soft drinks, juices, coffee and tea, candy and cake are the first carbohydrates to be avoided during weight loss. Then you go to the healthy, fiber-rich carbohydrates such as potatoes, bread, etc. You do not avoid them, but you reduce them. How much you have to reduce them depends on the phase of your diet (how long you have been dieting) and how strict your diet is (how much do you want to lose weight what is your current fat percentage during weight loss). A body fat percentage of 8% should be stricter in diet than someone who is at 20%. The lower you get, the harder it gets, and the more discipline you will have to have.
Because we lower in carbohydrates, we can go a bit higher in proteins, first of all to get more nutrients, and because proteins from food are our muscle protectors and muscle builders for our muscles. During weight loss we want to burn fat and protect our muscles against degradation. In addition, it is good to know that proteins are difficult to convert to fat, especially during a low-carbohydrate diet.
Achieving a healthy fat percentage during weight loss is in my view easily feasible with low-fat dairy products (skimmed milk, possibly for breakfast semi-skimmed milk, low-fat yoghurt, low-fat cottage cheese, cottage cheese and possibly lean 20+ or 30+ cheese). If you really want to go low in fat percentage, go for protein fish, chicken breast and other low-fat meat products. If you are vegetarian, it is more difficult. Then you will have to find non-animal protein sources. Such as soy protein, tofu, legumes. You will then often have to go for non-pure protein sources. By that I mean protein sources with carbohydrates and / or fat and protein, such as potatoes and nuts, etc. So it is possible. But it is less desirable during weight loss, because too many carbohydrates can hinder your weight loss. You will therefore have to coordinate well with your other carbohydrate intake.
Now it sounds like carbs are bad. That is not true. A healthy diet has 50% carbohydrates of total daily nutritional intake. Vegetables, fruit and complex carbohydrates such as wholemeal products etc. are indispensable in a healthy diet. But they are also a source of energy, which in the case of a surplus is converted into fat storage in our body. When we lose weight, we want to stay low in carbohydrates to get the energy from this fat storage, and not from the glycogen stores (muscle energy) in the muscles.
That is why it is extremely important to eat healthy with a reduced carbohydrate intake. We want all carbohydrates we eat to be as nutrition-rich as possible. So we consume the complex, fiber-rich carbohydrates, and leave the fast carbohydrates (sugars) as much as possible.
Supplements therefore come in handy during weight loss, since our nutritional intake is lower, and therefore also our nutrient intake (in general). They are a supplement during weight loss to absorb the lack of vitamins and antioxidants, if necessary (at low fruit and vegetable intake). We are talking about multivitamins and vitamin c, and possibly omega 3 fish oil capsules, due to lack of fish, nuts and oils.
But we can make up for a lot with vegetables, one of the few carbohydrates that we have to keep eating without losing weight during weight loss. They are full of antioxidants and vitamins, and many vegetables are low in carbohydrates / calories and are slowly digestible due to their fiber-rich structure. The same applies to many fruits. Almost all vegetables are good, and for fruit, you can safely eat 2 or 3 pieces of fruit a day. Although I would leave the sweet fruits during weight loss; banana in particular. Banana is calorieric and in addition, banana also has a major influence on blood sugar levels. During weight loss, we aim for a stable blood sugar level. And this can be achieved by eating complex carbohydrates. This way we can keep the glycogen reserves low and we can continue to draw on fat reserves.
We want to keep our metabolism and metabolism high in order to keep the combustion, which is the result, also high. More exercise and sport, but also our (moderate) carbohydrate intake spread throughout the day, helps with this. And is as if you give the engine time and again some energy to be able to keep running, which keeps the combustion going. More energy is potentially more combustion. But we still want to burn fats, and not draw on glycogen stocks. This would be excellent outside our waste period; it stimulates our physical condition and general fitness. But that is not our goal during weight loss.
The result of this is that the intensity of our movement and exercise during weight loss is lower. And that is no different, because the energy storage in the muscles is constantly low to be able to draw from fat reserves.
Lower heart rate emphasis on fat burning, higher heart rate emphasis on glycogen depletion
Correct. At a lower heart rate (65% of the maximum heart rate, 220-age), primary use will be made of fat reserves. With a higher heart rate (80% and higher), primary use will be made of glycogen storage. In intensive exercise, therefore, glycogen (muscle energy) will be used and at lower intensity such as quiet cardio exercises mainly fat reserves will be consumed. I will go deeper into this in a separate article on fat burning.
The conclusion, however, is that a higher intensity of glycogen intake burns considerably more calories than a lower intensity that is extracted from fat reserves. The caloric deficit (calorie intake - calorie requirement) that is made in this day contributes more to losing weight than extending a cardio session where the intensity is low and is drawn from fat reserves.
This is the reason why the so-called crash diets in which carbohydrates are almost completely avoided are often not very effective. The energy level is so low that sport is almost impossible. One is no longer able to keep the metabolism high, and there is complete reliance on fat burning, instead of hitting a caloric deficiency. It works, but it is first and foremost unhealthy and secondly less effective.
Conclusion
The realization of a caloric deficiency by reducing the general daily calorie intake (by lowering carbohydrates) in combination with an increased sport frequency is an extremely effective approach in reducing body weight and body fat.
In short: To lose weight, it is important to have low glycogen reserves, and that means low in carbohydrates. Carbohydrates include potatoes, bread, breakfast cereals (muesli, cruesli, brinta, oatmeal, cornflakes, etc.), pastas, etc. But also fruit and vegetables. And of course sugars; table sugar, sugar in candy and cake, but also lactose (milk sugar) in dairy products. During a really strict diet, dairy is not the most desirable to be consumed. So there is some sugar in it, in the form of lactose. If you want to continue to drink milk in a strict diet, then you will have to go to the soymilk, and then the light variants. But personally I do not think it is really tasty.
Sugars from soft drinks, juices, coffee and tea, candy and cake are the first carbohydrates to be avoided during weight loss. Then you go to the healthy, fiber-rich carbohydrates such as potatoes, bread, etc. You do not avoid them, but you reduce them. How much you have to reduce them depends on the phase of your diet (how long you have been dieting) and how strict your diet is (how much do you want to lose weight what is your current fat percentage during weight loss). A body fat percentage of 8% should be stricter in diet than someone who is at 20%. The lower you get, the harder it gets, and the more discipline you will have to have.
Because we lower in carbohydrates, we can go a bit higher in proteins, first of all to get more nutrients, and because proteins from food are our muscle protectors and muscle builders for our muscles. During weight loss we want to burn fat and protect our muscles against degradation. In addition, it is good to know that proteins are difficult to convert to fat, especially during a low-carbohydrate diet.
Achieving a healthy fat percentage during weight loss is in my view easily feasible with low-fat dairy products (skimmed milk, possibly for breakfast semi-skimmed milk, low-fat yoghurt, low-fat cottage cheese, cottage cheese and possibly lean 20+ or 30+ cheese). If you really want to go low in fat percentage, go for protein fish, chicken breast and other low-fat meat products. If you are vegetarian, it is more difficult. Then you will have to find non-animal protein sources. Such as soy protein, tofu, legumes. You will then often have to go for non-pure protein sources. By that I mean protein sources with carbohydrates and / or fat and protein, such as potatoes and nuts, etc. So it is possible. But it is less desirable during weight loss, because too many carbohydrates can hinder your weight loss. You will therefore have to coordinate well with your other carbohydrate intake.
Now it sounds like carbs are bad. That is not true. A healthy diet has 50% carbohydrates of total daily nutritional intake. Vegetables, fruit and complex carbohydrates such as wholemeal products etc. are indispensable in a healthy diet. But they are also a source of energy, which in the case of a surplus is converted into fat storage in our body. When we lose weight, we want to stay low in carbohydrates to get the energy from this fat storage, and not from the glycogen stores (muscle energy) in the muscles.
That is why it is extremely important to eat healthy with a reduced carbohydrate intake. We want all carbohydrates we eat to be as nutrition-rich as possible. So we consume the complex, fiber-rich carbohydrates, and leave the fast carbohydrates (sugars) as much as possible.
Supplements therefore come in handy during weight loss, since our nutritional intake is lower, and therefore also our nutrient intake (in general). They are a supplement during weight loss to absorb the lack of vitamins and antioxidants, if necessary (at low fruit and vegetable intake). We are talking about multivitamins and vitamin c, and possibly omega 3 fish oil capsules, due to lack of fish, nuts and oils.
But we can make up for a lot with vegetables, one of the few carbohydrates that we have to keep eating without losing weight during weight loss. They are full of antioxidants and vitamins, and many vegetables are low in carbohydrates / calories and are slowly digestible due to their fiber-rich structure. The same applies to many fruits. Almost all vegetables are good, and for fruit, you can safely eat 2 or 3 pieces of fruit a day. Although I would leave the sweet fruits during weight loss; banana in particular. Banana is calorieric and in addition, banana also has a major influence on blood sugar levels. During weight loss, we aim for a stable blood sugar level. And this can be achieved by eating complex carbohydrates. This way we can keep the glycogen reserves low and we can continue to draw on fat reserves.
We want to keep our metabolism and metabolism high in order to keep the combustion, which is the result, also high. More exercise and sport, but also our (moderate) carbohydrate intake spread throughout the day, helps with this. And is as if you give the engine time and again some energy to be able to keep running, which keeps the combustion going. More energy is potentially more combustion. But we still want to burn fats, and not draw on glycogen stocks. This would be excellent outside our waste period; it stimulates our physical condition and general fitness. But that is not our goal during weight loss.
The result of this is that the intensity of our movement and exercise during weight loss is lower. And that is no different, because the energy storage in the muscles is constantly low to be able to draw from fat reserves.
Lower heart rate emphasis on fat burning, higher heart rate emphasis on glycogen depletion
Correct. At a lower heart rate (65% of the maximum heart rate, 220-age), primary use will be made of fat reserves. With a higher heart rate (80% and higher), primary use will be made of glycogen storage. In intensive exercise, therefore, glycogen (muscle energy) will be used and at lower intensity such as quiet cardio exercises mainly fat reserves will be consumed. I will go deeper into this in a separate article on fat burning.
The conclusion, however, is that a higher intensity of glycogen intake burns considerably more calories than a lower intensity that is extracted from fat reserves. The caloric deficit (calorie intake - calorie requirement) that is made in this day contributes more to losing weight than extending a cardio session where the intensity is low and is drawn from fat reserves.
This is the reason why the so-called crash diets in which carbohydrates are almost completely avoided are often not very effective. The energy level is so low that sport is almost impossible. One is no longer able to keep the metabolism high, and there is complete reliance on fat burning, instead of hitting a caloric deficiency. It works, but it is first and foremost unhealthy and secondly less effective.
Conclusion
The realization of a caloric deficiency by reducing the general daily calorie intake (by lowering carbohydrates) in combination with an increased sport frequency is an extremely effective approach in reducing body weight and body fat.
ความคิดเห็น
แสดงความคิดเห็น