Fats against carbohydrates : that sunbathing?

Statistics bezzhalostna : part of a shaky is extra weight. Many diets are often at odds with one another : one recommended deletion of fat, and others from carbohydrates. The shops sold obezzhirennye products with a high sugar or sweeteners to products, but high in fat. This means that despite the abundance of health foods in the stores lose their only our purse. And we have not. So who is this enemy of our pieces? What really makes us fatten?

Fat?

For centuries it was believed that "man is what he eats." In other words, if you eat fat, you zhirneete. That there was some merit : the fat contains nine calories per one gram, while carbohydrates and protein-only 4 calories per gram. Hence, logic said that reducing dietary fat, you inevitably pohudeete. But whether it actually? Moreover, as some studies suggest, nizkozhirovye / vysokouglevodnye diet ineffective for most people.

Win this is not diet, and that the reduction of fat in the diet resulted in their starched place filled with simple carbohydrates such as white bread, potatoes, white rice, pasta. These carbohydrates poorly or briefly amok hunger, which means there is a tendency to over. It usually increases and daily calorie intake. At the same time, if you consume small amounts of simple carbohydrates with a reasonable amount of fats, digestive processes slowed, and a sense of hunger is no longer.

Most experts in the field of diet firmly of the view that "zhirneyut from fat." And if people reduce consumption of fat, he lose. And if in addition to fat and it still reduces calorie intake, it lose even faster. Here, the case of many Asian countries such as Japan and China, where consumption of fats in the average is less than 10% diet, and the percentage of calories derived from carbohydrates, high. The risk of obesity in these countries is low.

Diet, in which the fat content of less than 20%, causing the human sense of hunger and frustration and forcing him to move to the reception food. The most effective diet, which is produced from fat from 20 to 35% of calories (approximately 30-50 grams of fat per day). But this figure is very individual, you will most determine what percentage of fat in your diet is best. And it should not be saturated fats and trans fats increase cholesterol. Your diet should prevail mono-and polyunsaturated fats contained in the natural vegetable oils, fatty fish, nuts, avocados and semechkah. Just remember that even good fats is still very, very kaloriyny.

Or carbohydrates?

Carbohydrates, especially being from sugar and white flour, have long been considered the main enemy pieces. Avoid carbohydrates should because located in glucose increases the blood sugar too quickly. This level is falling as fast, leaving a strong sense of hunger and fatigue. At fats, on the other hand, looked quite well : it was believed that fat is a source of disorder in which people eat less, and thus consume fewer calories. Over time, it appeared that the effect of saturated fat consumption greatly exaggerated. Much sytnee than fat, protein or carbohydrate foods with high fibre.

On whether carbohydrates into fat deposits?

This returns us back to the calories. So, historically, that rossiyanki consume too many "sweet" carbohydrate calories. So, indeed, the reduction in the carbohydrate diet will help reduce weight because, again, reduce the number of calories. But nutrition experts are quick to remind : Not all carbohydrates equally harmful.

Opponents of carbohydrates in the diet of disputes often forgotten that fruits, vegetables and tselnozernovye products are also carbohydrates. But to reduce their consumption, it would be unreasonable : these are basic nutrition and the most healthy diets. Cellulose contained in these products have a high degree of saturation, preventing excessive consumption of calories. She also digested slower, and thus helps maintain an optimum level of blood sugar for a long time, preventing the emergence of a sense of hunger. Due to the huge amount of fibre in these products, you can eat them in one eating a lot and there is a "nedobrat" calories, that is while prices.

No matter whether they were in the camp of opponents of fat, carbohydrate, most nutrition experts agree that the diet primarily to reduce calories, and then find a suitable plan to reduce weight. Moreover, most healthy and productive are long-term, not quick diets, which include a large variety of products of various food groups.