To know the best in terms of healthy eating there are many other factors, in addition to what you eat, that directly influence your well-being and the care of your figure. Among these factors is the culture or source of the food, freshness, method of preparation, rhythms and meal times, among others. Even being aware of your individual differences, both metabolic and genetic, there are some common patterns to take into account to comply with this personal care.
In this article in FastlyHealwe will mention those foods that should not be mixed to lose weight healthily, also considering some additional habits that will help the effectiveness in the care of your figure.
Simple carbohydrates or complex carbohydrates to lose weight
Our diet is made up of 3 essential macronutrients: carbohydrates, fats and proteins. To these are added the minerals and trace elements, present in less quantity but equally fundamental. The carbohydrates are those that give us energy , and foods rich in them provided through different types of sugars. Two main types differ from these:
Complexes are those composed of chains of 3 or more sugars, which in turn integrate a greater variability of nutrients and not just sugar. These carbohydrates are digested more slowly , but this makes their injection of energy (glucose) into the body more gradual and nutritious at the same time.
The main sources of complex carbohydrates are green vegetables and vegetables such as broccoli, spinach, carrots, and beets, in addition to some fruits. Next you will know what are complex carbohydrates .
Simple chain carbohydrates, on the other hand, are digested faster , which at first glance may seem better, but this is not the case, as they rapidly raise blood glucose levels, and their energy supply is less durable. The consequence is the increased possibility of feeling hunger and / or anxiety quickly due to lack of energy and nutrients. In addition, they increase the risk of metabolic disorders in the medium and short term, and with it, problems for weight control.
Therefore, the following foods should be avoided or minimized in any weight-loss meal: cookies, flours, pasta, milk and dark chocolate, stevia, fruit juices, and any source of refined sugar. The healthiest source of these carbohydrates is whole fruits (solid). In the following article we explain what are simple carbohydrates .
How to combine foods?
Once we identify the 3 main macronutrients, we must apply this knowledge to our dishes for a balanced diet. Many people mix different forms of starch into their food, be it refined or natural, simple or complex. The mistake is that this produces a high and unnecessary consumption of calories that will facilitate weight gain.
Another negative detail of these combinations is that they frequently lead to the absence of sufficient nutrients of the other types, be they proteins, fats and / or minerals. For this reason, you should avoid mixing the following foods with each other if you want to lose weight:
- Yucca and tubers
- Pasta and flours: either wheat or any other ingredient (including special gluten-free pasta)
- Nuts: except if they are in very little quantity, 10 grams maximum.
- Wheat and cereals
- Fruit juices, with or without sweetener
- Refined sugars
It is very important to know that, if there is a deficiency in the consumption of proteins and fats, the body will be more attracted to all these foods that we have mentioned above, especially simple carbohydrates, as they are fast and high sources of glucose. People who feel more attached or addicted to all that, frequently present – whether they know it or not – a metabolic disorder and / or lack of sufficient consumption of proteins and fats.
Processed foods with any meal
Regardless of the combination we make in our food, as long as we add some refined ingredient such as sugars and table salt, margarine and trans (unsaturated) fats, sauces, dressings, meats and other processed foods, we are preventing us from losing weight and staying healthy. With processed meats we refer to all those that have been subjected to salting, smoking, fermentation or any process to improve its flavor or maintain it over time, for example:
- Ham in any presentation
- Hamburger meats
Cheeses are also included, except for Parmesan and traditional cheddar.
For each time we consume a food of this type, our body has to spend even more resources on digestion to digest and assimilate them, making it difficult to absorb the nutrients . As an additional effect, in many cases what we cannot fully process is stored in the body, thus accumulating toxins, fat (from the unwanted one), and causing the body to produce more anxiety to supply the energy expenditure involved in digesting these foods. If you already have unhealthy deposits of fat or toxins and need to lose weight, eating what we just mentioned here will make it even more difficult to shed those kilos.
Take care of your dinner if you want to lose weight
It is important to dine properly, since most of the nutrients necessary for repair and detoxification processes are absorbed during sleep that will help you heal, rejuvenate and lose weight. Not doing it if it can make you lose weight, but compromising your metabolic health, your youth and the quality of your sleep.
You must be clear that the consumption of carbohydrates (simple or compound) is contraindicated after 3 in the afternoon, even if you exercise, as it will reduce the quality of sleep and increase the probability of gaining weight at night, since the body will retain those Leftover calories turning them into fat deposits, in this case harmful to your figure and health.
It is preferable that you dine early and in portions smaller than those for breakfast and lunch. Dining too late makes the body have to start engines again, interrupting the correct rest and the benefits already described of it to lose weight.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.