Opinion of the scientific community
Until now, doctors and scientists have not come to a consensus that it is better to limit in the diet - fats or carbohydrates. At the last European Congress on Obesity, held in Vienna last month, this issue, as always, was discussed, but again, scientists could not unequivocally say that it is better to exclude a person who is losing weight from the diet. The debate goes on endlessly, but there are no concrete conclusions. There are several points of view.
Against fat
It seems logical to me that it is better and more effective to limit your fat intake. The fact is that fats are synthesized into fat faster in the human body.
It is important to make a reservation here that insulin is released into the blood from carbohydrates, which also starts the process of weight gain. True, now the situation with carbohydrates has changed. People think they eat sweets, but they also eat fat along with sugar. Most often, carbohydrate food is understood as the so-called heavy desserts: cakes, cookies, muffins and others. These are not pure carbohydrates, but carbohydrates with fats, which makes the situation even worse. If you use complex carbohydrates (whole grains) without adding fat, there will be no jump in blood sugar, as well as extra calories, and the feeling of satiety will last for a long time.
But, nevertheless, if we talk about what is more profitable to exclude from the diet for weight loss, I insist that it is still better to give up fats. If only because 1 g of fat contains about 9 kcal, and 1 g of carbohydrates contains about 4 kcal. If you count in 100 g, then this is 900 kcal of fat and 400 kcal of carbohydrates. Therefore, reducing the consumption of fat and heavy desserts containing fat, you will greatly facilitate the diet in terms of calories.
Keep in mind that "hidden" fats are now present in so many products: convenience foods, sausages, cheeses, sauces, frozen dishes and others.
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Choosing a low-fat diet
The fat-restricted diet is primarily Mediterranean. Olive oil is probably the main source of fat in this diet, as well as fat from sea fish. Seafood contains virtually no fat. In such a diet, there is a lot of fiber - from fresh vegetables and carbohydrates (pasta, brown rice).
It is also effective to simply start limiting fats on a daily basis. The easiest way out is to change the way you cook. Stop frying foods and start baking or grilling them. In addition, it is useful to exclude fatty sauces and convenience foods from the diet. Respect the “one-touch” rule when the product comes into your hands without pre-treatment.
By reducing calories by cutting out fat, you can save portion size by eating plenty of fresh vegetables, fruits, and oil-free side dishes. It's delicious, filling and low in calories.
There is such a flow of fat in the diet of a modern person that it is useful for everyone to reduce its consumption. And especially for people suffering from cardiovascular diseases, obesity, diabetes.
Good and bad fats
At the same time, fats are the building material of the cell membrane. Fats are necessary for the absorption of vital fat-soluble vitamins, for the synthesis of hormones and for the nutrition of the heart muscle. The brain is made up of fat, and it needs to be fed. Therefore, it is not necessary to completely exclude fats.
“Good” fats are fats from vegetable oils, nuts, avocados, fatty fish.
The "bad" fats are saturated animal fats that "harden" and, of course, trans fats.
carb-free diets
A protein diet is the most extreme example of a carbohydrate-restricted diet. It contains only proteins and fiber. The protein diet is close to sports nutrition, it allows you to increase muscle mass, dry the body and make it more prominent. At the same time, it significantly burdens the kidneys and is not suitable for many gastrointestinal problems.
A carbohydrate-free diet, close to sports nutrition, can be shown to absolutely healthy athletes with certain requests.
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Good and bad carbohydrates
Carbohydrates are primarily a source of energy, good mood and well-being. We need carbohydrates, and it is very unwise to categorically refuse them. The cells of the brain, eyeball, renal tubules feed only on glucose, and in the absence of carbohydrates in the diet, they will die.
Distinguish between complex and simple carbohydrates. Complex ones are whole grain cereals, durum wheat pasta, bread with bran. These are useful carbohydrates that should be included in the human diet.
There are simple, or fast, carbohydrates that you can live without and that lead to weight gain. These are, for example, sugar, honey, jam, white flour products.
If you decide to lose weight, definitely eliminate fats from your diet. A couple of tablespoons of vegetable oil per day will be enough. If you dream of a lean body and do athletics, your diet is protein with the addition of complex carbohydrates. Ideally, and for the greatest health benefits, your diet should be as balanced as possible in composition.
Have you ever wondered which of them causes more harm to health. In fact, which is more harmful - carbohydrates or saturated fats? Relatively recently, scientists conducted a new study in which attention was paid to the issue of saturated fats. They tried to evaluate the effect of the content of these elements in the diet on their concentration in the blood of a person who eats in this way. As the scientists managed to conclude, if the number of saturated fats in food doubles or even triples, there will be no changes in the blood in terms of the concentration of these particular elements. But an increase in the amount of carbohydrates, as it was possible to clarify in parallel, leads to the fact that the amount of fatty acid in the blood grows steadily - namely, as doctors have long known, it is directly related to an increase in the chance of developing diabetes, in addition, diseases of the heart and blood vessels. All the results that were obtained by the researchers were presented to the public in the publication PLOS ONE.
Where and how was research done on the dangers of fats and carbohydrates?
The issue of the harm of fats and carbohydrates to the body has become the focus of attention of scientists at the university, which is located in the United States of America, in Ohio. Within the framework of the program, 16 volunteers were selected, all of them suffered from metabolic syndrome. Six studies were delivered, each requiring three full weeks. During this time, the volunteers were offered food, where, over time, the amount of carbohydrates gradually became larger, while the total percentage of fat content decreased, including saturated fat. Several types of diets were tried, but in all of them the number of calories, protein content was equivalent. The diet from the very beginning was low-carbohydrate, the content of fat in food was also low. After that, the proportion of saturated fats gradually increased - almost twice, upon reaching the peak - it decreased to a value less than the initial one. But the amount of carbohydrates consumed grew more than impressively - at the end of the program, their concentration was more than seven times the initial one.
According to the doctors, having studied the information obtained during the study of the condition of patients, regardless of the fact that the level of saturated fats changed, their concentration in the blood plasma remained constant. When volunteers received a diet that taught a reduced amount of carbohydrates consumed, the concentration of palmitoleic fatty acid in their blood decreased, and it is present there, as doctors have long known, only when a person’s metabolism in the body of carbohydrates has been disturbed. This acid, as doctors are sure, is a marker of human consumption of carbohydrates. Now think about what to choose -
Reducing fat in the diet is better for weight loss than restricting carbohydrate intake, an American study shows.
Scientists carefully analyzed the results of people who follow controlled diets, examining every bite of food, every minute of exercise, and every breath they take.
Both diets, analyzed by the National Institutes of Health, promoted weight loss when calories were reduced, but people lost more weight when they cut fat.
Previously, it was argued that carbohydrate restriction is the best way to lose weight, because it changes the metabolism in the body.
Chemical processes
There is a theory that reducing carbohydrates contributes to a decrease in insulin levels, which, in turn, contributes to the reduction of adipose tissue.
"All of these things do happen when you cut carbs, and you do lose weight, but not as much as when you cut fat," said lead researcher Dr. Kevin Hall of the US National Institute of Diabetes and Gastrointestinal and Kidney Diseases.
As part of the study, 19 obese people were initially given 2,700 calories per day.
Then, for two weeks, they followed diets in which the amount of calories consumed was reduced by a third, by reducing either carbohydrates or fats.
The scientists analyzed the amount of oxygen and carbon dioxide exhaled by the study participants, as well as the amount of nitrogen in their urine, to accurately calculate the chemical processes taking place in their bodies.
The results, published in Cell Metabolism, showed that after six days of each diet, those who reduced their fat intake lost an average of 463 grams of fat - 80% more than those who reduced their carbohydrate intake and lost an average of 245 grams.
Image copyright Science Photo Library Image caption Experts say the most effective diet is the one you can follow.However, Dr. Hall says there is no "metabolic" reason to choose a low-carb diet.
At the same time, studies show that in the real world, where diets are less strictly controlled, people can lose more weight by reducing carbohydrate intake.
Dr Hall told BBC News: "If it's easier to stick to one diet than another, and ideally do it all the time, then you're better off choosing that diet."
He is now analyzing the participants' brain scans to better understand the effects of diets.
"Debunked" Views
Drs Susan Roberts and Sai Das of Tufts University commented that the diet debate has been a source of "intense controversy".
They say the study has "debunked" many of the notions that low-carb diets are the best, but it's too early to talk about the long-term impact.
The researchers add: "The most important message right now is perhaps that some carbohydrates are perfectly acceptable, especially whole grain healthy foods with a low glycemic index."
Professor Susan Jebb of Oxford University says: "Researchers have rightly concluded that the best diet for weight loss is the one you can follow."
"All diets work if you stick to a meal plan that cuts calories, whether it's from fat or carbs. It's easier said than done, especially given the long time it takes to lose weight," says the researcher. .
Depending on our lifestyle, we need an average of 2000 - 3000 kilocalories per day. The calorie content of food depends on the three macro-elements that are in it - proteins, fats and carbohydrates. These three macro elements are the only sources of energy. For optimal health, we do not need to consume proteins, fats and carbohydrates in equal amounts. On average, a person needs to consume 70-100 grams of protein per day, 6-10 grams of linoleic acid (the type of fat that we need). Despite the fact that carbohydrates are the most "available" source of energy for our body, the amount of carbohydrates necessary for health is zero!
It turns out that eating a lot of carbohydrates (replacing fats and proteins with carbohydrates) stimulates our body to store fat. Carbohydrates are converted into glucose as a result of digestion, and in order to assimilate it, our body must secrete the hormone insulin, which helps to transfer glucose from the blood to the organs. The greater the percentage of our diet is carbohydrates, the more insulin our body will need to secrete.
And here is insulin, you might think? Insulin, in addition to regulating blood sugar levels, has a lot of important functions:
Controls fat deposits;
- manages the flow of amino acids, fatty acids and carbohydrates to tissues;
- regulates the release of cholesterol by the liver;
- functions as a growth hormone;
- controls appetite;
- forces the kidneys to retain fluid in the body and much more.
This wonderful hormone is simply necessary for life, without it you will simply disappear very quickly. However, this wonderful hormone has a downside, a dark side. The optimal amount of insulin is necessary for a healthy life, but too much insulin can cause serious health problems. Too much insulin can cause high blood pressure, heart disease, obesity, high cholesterol, and diabetes.
What to do to tame this "monster"? The answer is to limit your carbohydrate intake in your diet.
Doctors Michael and Mary Eades developed a diet called Protein Power.
In addition to the "Power of Proteins" developed by the Edes spouses, there are several other diets that are based on the regulation (reduction) of the amount of carbohydrates consumed in food. These are the "South Beach Diet" by Dr. Arthur Agatson, the Zone Diet by Barry Sears, the "health food pyramid" by nutritionists at Harvard University and, to some extent, Dr. Atkins' diet. (Atkins diet).
According to the "Strength of Proteins" diet, it is customary to divide the body into three parts - lean body mass - LBM, fat necessary for the normal functioning of the body (essential fat) and just fat. NMT is the skeleton, muscles, internal organs and tissues. Those. everything your body is made of except for fat. There are formulas according to which BDC can be calculated, but in any case, BDC will be less than just your body weight. The more muscle you have, the greater the percentage of your weight will be on BDC.
According to the Protein Power Diet, you need to consume approximately 1.3 grams of protein per kg. (NMT).
Include fish, poultry, meat, low-fat cheeses, eggs in your diet. Your body can't "store" protein, so if you're hungry, you can eat more protein than you need based on your lean body mass.
Formula for calculating lean body mass (LBM).
For women:
BDC = (1.07 x weight) - 148 x weight squared (kg)
height squared (cm)
For men:
BDC = (1.10 x weight) - 128 x weight squared (kg)
height squared (cm)
For example, for a woman with a height of 176 and a weight of 60 kg, BDC would be as follows:
BDC = (1.07 x 60) - 148 x 3600 = 47kg
30976
Add 30 (or less) grams of carbs if you need to lose weight. Eat up to 55g of carbs a day if you just want to get rid of a little extra fat and improve your health a little. Divide carbs between all meals throughout the day. Eat greens, tomatoes, cucumbers, peppers, eggplant and zucchini, avocados, cabbage, mushrooms. All of these vegetables contain carbohydrates, but you can subtract a few grams of fiber (carbohydrates that are not absorbed by the human body). Fiber helps the intestines work.
Try to eat at least 25 grams of fiber per day.
Don't worry about fat, but try to eat "good" fats - olive oil, sunflower oil, nuts.
Don't let yourself get too hungry, eat regularly.
A glass of wine or beer will not harm your health, but keep in mind that alcohol contains a lot of carbohydrates, and these will need to be subtracted from your daily allowance.
If you're trying to lose weight, eliminate (temporarily) sugar and starch from your diet. This means it will be necessary to refrain from potatoes and pasta.
Be sure to exercise and exercise. Any physical exercise "to the sweat" is good, but according to the "Strength of Proteins" diet, it is recommended to do strength exercises with weights (dumbbells, barbells, weights) or on simulators (weight training).
When you're not sure what you should be eating, eat lean meat, fish, or poultry and a large serving of fresh vegetable salad.
Eliminating carbohydrates from food completely can be a difficult task. After all, there are carbohydrates even in such “healthy” foods as, for example, tomatoes and carrots. If you are very careful about your diet and almost completely eliminate carbohydrates from your diet, as Dr. Atkins recommends, then you can completely "rebuild" your metabolism. This is the so-called "ketogenic diet", where your body will receive energy through beta-oxidation of fats and the production of ketones. So your body will use fats as its main source of energy. As a result, you will lose weight.
Many people have successfully lost weight by trying the Dr. Atkins diet.
If cutting out carbohydrates completely is not to your liking and you adhere to the view that nutrition should be balanced, then you need to learn to distinguish between "bad" and "good" fats and carbohydrates from each other.
Monounsaturated and polyunsaturated fats - found in olives, olive, sunflower, corn and cottonseed oils, nuts, avocados, fish. Effect on health - lowers "bad" LDL cholesterol, increases "good" HDL. But palm oil, on the contrary, is a saturated fat, although it also belongs to vegetable oils.
Saturated fat - (fat of animal origin) found in milk, butter, cheese, red meat, chocolate, ice cream - increases both types of cholesterol - LDL and HDL.
Trans fats are fats produced by heating vegetable oils in the presence of hydrogen. These are margarine, butter substitute, fried foods (especially french fries). This fat only raises "bad" LDL cholesterol. Trans fat is the most "harmful" fat.
Fats greatly enhance the taste of food. Some studies have found that eating plenty of vegetable oils, nuts, and fish not only makes your diet more interesting, but also has a positive effect on health. Fish is also good because it contains fats called OMEGA-3 fatty acids - one of the types of polyunsaturated fat. OMEGA-3 fatty acids have many health benefits.
Scientists first noticed the link between omega-3 fatty acids and health in the 1970s while studying Inuit Eskimos in Greenland. On average, Inuit suffered from obesity, cardiovascular disease, rheumatism and diabetes much less than the average European. The Inuit diet consisted of a large amount of fat, because. they ate a lot of salmon, whale and seal meat. Scientists soon realized that all these foods are rich in omega-3 fatty acids and have a beneficial effect on health, namely:
1. reduce the level of triglycerides in the blood (high levels of triglycerides are a harbinger of cardiovascular disease).
2. reduce the growth of atherosclerotic deposits in the blood vessels.
3. reduce the risk of arrhythmias.
4. lower blood pressure.
5. Omega-3 fatty acids can increase your body's sensitivity to insulin - so your body can "get by" with less insulin to lower blood sugar levels after a meal.
"Bad" and "good" carbohydrates can be distinguished from each other by their glycemic index. This index tells you how quickly and how much your blood sugar rises after you eat something that contains carbohydrates. It has been found that people who eat a lot of food with a high glycemic index, which causes rapid and strong “jumps” in blood sugar, have a high risk of obesity, diabetes and cardiovascular disease.
Canned food, refined products, refined cereals, etc. have a very high glycemic index.
On the other hand, the fiber that is lost during cleaning is very beneficial. The more fiber, the lower the glycemic index.
The following characteristics affect the glycemic index:
Fiber Content - Fiber prevents carbohydrates from being digested quickly, so glucose from fiber-rich foods takes significantly longer to digest.
Fruit maturity - a ripe fruit or vegetable contains more sugars than fruits that are not yet fully ripe, respectively, the glycemic index is higher in mature fruits.
Type of starch - The type of starch granules in a meal affects how quickly carbohydrates are digested and released into the bloodstream. The starch in potatoes, for example, is digested and enters the bloodstream fairly quickly.
Physical Form - Finely ground flour has a higher glycemic index than coarser ground flour. Maybe it makes sense to replace your favorite loaf with a doctor's bun with bran.
Scientists at Harvard paid a lot of attention to healthy eating. Their focus was also on the combination of fats and carbohydrates, and here is what they recommend.
The best source of carbohydrates (your body still needs some of them) is not refined grains. These grains take longer to digest, blood sugar and insulin levels do not change much, so the feeling of hunger occurs much later. They have a low glycemic index.
Vegetable oils are "good" unsaturated oils.
Vegetables - with every meal, fruits - 2-3 per day.
Fish, poultry, eggs - up to two servings per day. These are important sources of proteins. Fish is good in omega-3 fatty acids, chicken and turkey contain relatively small amounts of saturated fats. Eggs are rich in proteins, unsaturated fats, vitamins and minerals.
Nuts and legumes (1-3 servings per day) are excellent sources of protein, fiber, vitamins, and minerals.
Dairy products or calcium supplements for a healthy musculoskeletal system. Attention! Try to use low fat dairy products as milk is high in saturated fat.
Don't get carried away with red meat and butter. These foods contain huge amounts of saturated fat. If you're used to eating meat every day, try replacing it with fish or chicken at least a few times a week. If you love butter, try replacing it with olive oil.
Avoid refined white rice, white bread, potatoes, pasta, and sweets. These foods cause a rapid and very strong increase in blood sugar. This can lead to obesity, diabetes, and cardiovascular disease.
Take multi-vitamins.
Moderate consumption of alcoholic beverages (1-2 glasses of wine per day) may reduce the risk of cardiovascular disease. It is very important to consume alcoholic beverages in MODERATE.
Fats or carbohydrates: which is more harmful? The statistics are ruthless: a good half of Russian women are overweight. Numerous diets often contradict each other: some recommend giving up fats, others - carbohydrates. Stores sell fat-free foods that are high in sugar, or foods with sweeteners that are high in fat. And this means that despite the abundance of dietary products in stores, only our wallet is losing weight from them. And not ourselves. So who are the real enemies of our figure? What actually makes us fat?
For centuries, it was believed that "a man is what he eats." In other words, if you eat fat, you get fat. This makes a lot of sense: fats have 9 calories per gram, while carbohydrates and proteins only have 4 calories per gram. So, logic says that by reducing fat in the diet, you will inevitably lose weight. But is it really so? Moreover, as several studies show, low-fat / high-carbohydrate diets are ineffective for most people.
It's not the diet that's to blame, but the fact that reducing fat in the diet leads to their place being filled with simple starchy carbohydrates, such as white bread, potatoes, white rice, pasta. These carbohydrates satisfy hunger poorly or for a short time, which means that there is a tendency to overeat. As a rule, daily calorie intake also increases. At the same time, if you consume a small amount of simple carbohydrates with a reasonable amount of fat, the digestive processes slow down and the feeling of hunger does not come on longer.
Most diet experts are firmly of the opinion that "fat makes you fat." And if a person reduces the consumption of fat, then he loses weight. And if, in addition to fats, he also reduces his calorie intake, then he loses weight even faster. This is illustrated by the example of many Asian countries such as Japan and China, where fat consumption averages less than 10% of the diet, and the percentage of calories derived from carbohydrates is high. At the same time, the level of obesity in these countries is very low.
Diets that contain less than 20% fat make a person feel hungry and dissatisfied and cause him to overeat at meals. The most effective diets are those in which from 20 to 35% of calories are obtained from fat (this is about 30-50 g of fat per day). But this figure is very individual, you will have to determine for yourself what percentage of fats in your diet will be optimal. And it doesn't have to be saturated fats or trans fats, which increase blood cholesterol levels. Your diet should be dominated by mono- and polyunsaturated fats found in natural vegetable oils, oily fish, nuts, seeds and avocados. Just remember that even healthy fats are still very, very high in calories.
The fats we eat affect our health in various ways. There are several ways to divide fats into types, but the most famous of them is to classify them as "good" and "bad" for the body. Healthy fats are made up of the nutrients our body needs to stay healthy. Despite the fact that many of us believe that the daily diet is oversaturated with fats, in fact, scientists say that 90% of the population does not receive the required amount of fat in the diet. "Healthy" fats are also known as "fatty acids". Fatty acids are formed during the breakdown of fats and are used as an energy source for body cells. There are monounsaturated, polyunsaturated and saturated fatty acids. They are essential elements of any healthy diet, as they not only enrich the body's circulatory system with oxygen, but also participate in the formation and functioning of new body cells.
Fatty acids also maintain the good condition of the skin, slow down the aging process, and contribute to the weight loss process.
There are several types of fatty acids: omega-3, omega-6 and omega-9. The human body can only produce omega-9 on its own, while omega-3 and omega-6 fatty acids can only be obtained from food.
To maintain the proper functioning of the cardiovascular system, general health, the amount of insulin in the blood and the health of the skin, it is necessary to maintain a balance between omega-3 and omega-6 fatty acids, since these acids are complete opposites of each other. Too much of one or another fatty acid in the body can lead to complications.
As we said above, the human body cannot produce fatty acids on its own, they can only be obtained with food. Omega-3s are found in fish and fish oils, green vegetables, walnuts, and hemp seeds. Omega-6 is found in grain oils (corn, wheat, etc.) and vegetable oils (such as sunflower). Studies have confirmed that the daily diet of most people is supersaturated with omega-6 fatty acids. Omega-3, on the contrary, is present in the diet in insufficient quantities.
But it is important not only to balance healthy fats, but also to get rid of harmful ones. The so-called trans fatty acids (or trans fats) are precisely the bad fats. Bad fats are divided into saturated and hydrogenated fats.
Hydrogenated fats appear on product labels as hydrogenated or partially hydrogenated vegetable oils. On the packaging, they usually write "hydrogenated" (hydrogenation products) before the name of the oil. This means that unsaturated vegetable oils are heated to high temperatures and become saturated. In terms of effects on the human body, these fats are similar to natural saturated fats. These fats are used in the food industry to extend the shelf life of a product.
Trans fats in the modern human diet are the main culprits in the modern epidemic of cardiovascular disease and cancer. 8% of all calories in the diet of a modern person are trans fats, found in almost all types of industrially produced baked goods, sweets and other types of food: salad dressings, donuts, potato chips, baby biscuits, factory-breaded chicken and fish, and so on. Read labels and avoid anything made with margarine and containing "partially hydrogenated" fats and oils.
Saturated fats are found in meat, butter, milk, cheese, ice cream, egg yolks, chocolate, coconut oil, and palm oil. Excessive consumption of these fats increases the level of so-called "bad" cholesterol, leading to obesity and cardiovascular disease. If you're not a vegetarian, it's unlikely you'll be able to completely cut saturated fats out of your diet. However, you can significantly reduce them by eating lean meats and low-fat dairy products, as well as reducing your consumption of egg yolks.
Bad fats are bad for health - they interfere with the absorption of healthy fats. The human body absorbs harmful fats much faster and more efficiently than beneficial ones.
The best way to absorb healthy fats is to eat foods that contain monounsaturated and polyunsaturated fats. Thus, it is possible to lower the level of "bad" cholesterol in the blood and increase the level of "good". Monounsaturated fats are found in nuts and olive oil, while polyunsaturated fats are found in salmon and fish oils.
All fats - both good and bad - contain quite a lot of calories - 9 calories per gram. Nutritionists advise - to avoid excess weight, unhealthy saturated fats in your diet should be replaced with healthy ones:
Purchase good non-stick cookware. By doing so, you will significantly reduce the amount of fat used in cooking. Meats and other foods can be boiled, baked, grilled, or steamed to reduce unhealthy fats. In baking recipes, replace 1/3 of the required butter or margarine with vegetable oil. The quality of baking from this practically does not deteriorate. Consume low-fat types of dairy, confectionery and meat products. Reduce your intake of egg yolks. If, for example, you are making a three-egg scrambled egg, you can safely throw out one of the yolks for the taste of the dish. Replace mayonnaise in sandwiches and salads with ketchup, vinegar, or mustard. Prefer olive oil over any other
Or carbs?
Carbohydrates, especially those derived from sugar and white flour, have long been considered the main enemies of the figure. Carbohydrates were avoided because the glucose in them raises blood sugar levels too quickly. This level drops just as quickly, leaving an acute feeling of hunger and fatigue. Fats, on the other hand, were looked at rather favorably: it was believed that fats cause a feeling of satiety, due to which a person eats less, which means that he consumes fewer calories. Over time, it turned out that the effect of satiety from eating fat is greatly exaggerated. Much more satisfying than fat, protein, or high-fiber carbohydrate foods.
Do carbohydrates really turn into fat deposits?
This question brings us back to calories. It just so happened historically that Russian women consume too many "sweet" carbohydrate calories. Therefore, indeed, reducing carbohydrates in such a diet will help reduce weight, because, again, it will reduce the number of calories. But healthy eating experts never tire of reminding us that not all carbohydrates are equally harmful.
Carbohydrate opponents in the weight loss debate often forget that fruits, vegetables, and whole grains are also carbohydrates. But reducing their consumption would be unwise: these foods form the basis of proper nutrition and most healthy diets. The fiber found in these foods is highly satiating, preventing excessive calorie intake. It is also absorbed more slowly, which means it helps maintain optimal blood sugar levels for a long time, preventing the feeling of hunger. Due to the large amount of fiber in these foods, you can eat quite a lot of them in one meal and at the same time also “understand” calories, i.e. lose weight at the same time.
Whether they're in the anti-fat or anti-carb camp, most nutrition experts agree that in order to lose weight, you need to cut calories first, and then find the right weight loss plan for you. In addition, the healthiest and most beneficial are long-term, slow-paced diets that include as many different foods as possible from different food groups.
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