Welcome to my channel Talk to Share. In my recent videos where I shared on:
How to Listen to Your Body?
And the other
How I reduced my weight by 10 Kg to reach the normal body type according to BMI?
One of the reason I could achieve was by regulating Carbohydrates in my diet. So before I share on what you should do.
I would request you to understand what Carbohydrates are.
Carbohydrates are one of the main types of nutrients. They are the most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs. It stores any extra sugar in your liver and muscles for when it is needed.
Carbohydrates are called simple or complex, depending on their chemical structure. Simple carbohydrates include sugars found naturally in foods such as fruits, vegetables, milk, and milk products. They also include sugars added during food processing and refining. Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes. Many of the complex carbohydrates are good sources of fiber.
Common sources of naturally occurring carbohydrates include:
Grains Fruits Vegetables Milk Nuts Seeds
Legumes (beans, lentils, peas)
Food manufacturers also add refined carbohydrates to processed foods in the form of sugar or white flour. Examples of foods that contain refined carbohydrates are white breads and pasta, cookies, cake, candy, and sugar-sweetened sodas and drinks.
Your body uses carbohydrates as its main fuel source. Complex carbohydrates (starches) are broken down into simple sugars during digestion. They’re then absorbed into your bloodstream, where they’re known as blood sugar (glucose). In general, natural complex carbohydrates are digested more slowly and they have less effect on blood sugar. Natural complex carbohydrates provide bulk and serve other body functions beyond fuel.
The World Health Organization recommendations For an adult of a normal body mass index (BMI), that works out to about 6 teaspoons — or 25 grams — of sugar per day.
Many people don’t realize much of the sugar they take in are “hidden” in processed foods, according to WHO. A can of soda may contain up to 10 teaspoons or 40 grams of sugar. A tablespoon of ketchup has 1 teaspoon of sugar.
Regularly eating excessive carbohydrates produces a problem besides weight gain. … When this occurs, even fewer carbohydrates get stored in the cells as energy and even more get transported to the liver to be transformed into triglycerides and stored as body and which may lead to obesity and increases in abdominal fat.
Consuming too few carbohydrates can cause headaches, nausea, fatigue, nutrient deficiencies and dizziness.
We are all unique and what works for one person may not for the next. It is important to do some self-experimentation and figure out what works for you.
If you have a medical condition, then make sure to talk to your doctor before making any changes, because this diet can drastically reduce your need for medication!
An individual’s optimal carbohydrates intake depends on age, gender, body composition, activity levels, personal preference, food culture and current metabolic health.
People who are physically active and have more muscle mass can tolerate a lot more carbohydrates than people who are sedentary. This particularly applies to those who do a lot of high intensity exercise like lifting weights or sprinting.
There is no exact measurement. So coming back to the crux of the video. You need to listen to your body and identify if you are above the normal body as per BMI.
Then make small reduction of carbohydrate intake in your regular daily diet to impact your weight and health. Wish you a healthy and happy life.