Losing weight has always been a very painful exercise and more often than once, meant going off food that you love and live for…
Carbohydrates get the axe in most diets nowadays what with nutritionists claiming that high protein and low carb are the best for weight loss.
However, a recent study published in ‘Nutrients’, Diets high in carbohydrates reduce body weight and body fat and improve insulin function in overweight individuals.
‘In a 16 week clinical trial that placed participants in either a plant-based, high-carbohydrate, low-fat diet group or asked them to maintain their current diet.
The plant-based diet group avoided all animal products and added oils and limited fat intake to 20-30 grams per day. There were no limits on calories or carbohydrate intake. The control group maintained their current diets, which included meat and dairy products. Neither group altered their exercise routines.
Total carbohydrate intake did not change in the control group, but increased significantly in the plant-based diet group, both as absolute intake and as a percentage of total calories. Participants focused on whole, complex carbohydrates from fruits, vegetables, whole grains, and legumes.
At the end of the trial, body mass index, body weight, fat mass, visceral fat volume, and insulin resistance decreased significantly in the plant-based diet group. There were no significant changes in the control group’
Lead study author Hana Kahleova, M.D., Ph.D., Director of Clinical Research for the Physicians Committee for Responsible Medicine said:
“Fad diets often lead people to fear carbohydrates. But the research continues to show that healthy carbohydrates–from fruits, vegetables, beans, and whole grains–are the healthiest fuel for our bodies.”
The study’s results support plant-based, high-carbohydrate diets that can help with weight regulation and body composition and reduce the risk for type 2 diabetes.
Another recent study published in The Lancet found that people who consume animal-based, low-carbohydrate diets have a shorter life expectancy, compared with those who consume more carbohydrates and/or more plant-based sources of protein or fat.
Complex carbohydrates are naturally rich in fibre–a nutrient found in plant foods that add bulk to the diet without adding extra calories.
Previous studies have shown that high-fibre diets are effective for weight loss and can help reduce the risk for type 2 diabetes, heart disease, and certain types of cancer.
Referring to the study Pune 365 speaks to experts and citizens to know their opinion about high carb diet.
Sneha Salian, Consultant Nutritionist, says A high carbohydrate diet can never help lose weight as excess carbohydrates from the food provides excess glucose.
This excess glucose which isn’t required by the body gets converted to fat and stored in our body and that’s how we keep on gaining weight with a high carb diet.
When it comes to losing weight, carbohydrates need to be restricted so that the calorie intake is restricted. The stored body fat thus gets used up providing the necessary energy for the body functions.
Sneha further added, A person who needs to lose weight should consume a diet with restricted calories, but the nutrient value in terms of vitamins, minerals, essential amino acids and fatty acids should be optimal. Recipes such as carrot juice for weight loss and similar veg juices can be great agents when it comes to ensuring that the body gets the right nutrients.
Maintaining the nutritive value will ensure a good health and a healthy weight loss.
Carbohydrates are the main source of energy in a body. They are later transformed to glucose in the body, which is used for energy. On an average basis, human brains use 100-250 grams of glucose every day, says a Gym instructor, Sushant Abhang.
All nutrients are equally important for weight loss, so cutting carbohydrates completely is not suggested, unless one wants to follow a keto diet. If you are following the keto diet or you are thinking about it, then you may want to have a look at the best keto books for recipe inspiration. There are two types of carbohydrates simple ( all sugary carbs) and a complex one (more with fibre)
Reducing carbohydrate intake is essential to lose weight and it is believed to be beneficial for many. Understanding the difference between good and bad carbohydrates plays an important role in weight loss.
For instance, one should not have a chole-kulcha every day as a meal but can opt for chole chappati, roti or rice in a fixed proportion. Depending only on carbohydrates for weight loss is definitely not recommended, Abhang added. Some people choose to speed the process along with help from the best thermogenic they can get, which can work for some. You should consider your needs before doing so, however.
Devansh Mahumani, Gym enthusiast says, “There is no way a person can lose weight without intaking enough protein, protein keeps your appetite satiated for a longer period while consuming simple carbs will make you feel hungry more often,
The preferred method to lose weight is a high protein low carb diet.
No matter what, ensure you burn it well! says Mrunali Francis, Zumba Instructor. I dont believe in a high protein diet, as it is too hard to follow, however I follow a normal diet which has hight carb and secondary source of protein.
I ensure that I avoid consuming more than 1000-1200 calories a day and do not eat post 7pm. It is important to ensure that you have lots of physical activity be it walking, talking, running or the normal gym routine.
#All views expressed in this column are those of the individual res
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