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09.03.2016
It is a common belief that eating even low amounts of carbohydrates increases body weight, whether the carbs are from sugar, bread, fruits or vegetables.
In reality, the amount of fat you gain while consuming carbohydrates depends more heavily on their type.
On the other hand, refined carbohydrates (white bread, refined grains, pastries, sugared drinks) are easily digested and may contribute to weight gain and promote diabetes and heart disease. Carbohydrates which you will get from foods of these non-refined groups will not turn to fat nearly so readily.
Find Us On YouTube!Subscribe today to check out our free Daily Knowledge Youtube video series! A wholesome diet plan that takes care of the nutritional needs and monitors the blood sugar level is essential for diabetes. Types Of  Diet Plan Plate Method In this method, you choose the food that you want but the portion sizes differ to control the body sugar.
Above this are the meat, nuts, milk and milk products; use lean meat and fat free or skimmed milk and milk products. Calorie or Carbohydrate Counting Method This method operates on adjusting you diet based on your calorie or carbohydrate intake.
In the initial diabetic diets, carbohydrates were given least preference as they are metabolized immediately and convert in to sugars. The key is to include complex carbohydrates in your diet, which take time to break down and to release sugars in to your blood stream. Glycemic Index Method Glycemic Index is the count of how fast a food gets converted in to sugars. There is a big debate about this term Superfoods between Doctors, Scientists and Dieticians.
What foods you should eat depends on a few things, including how healthy you are, how much you exercise and how much weight you have to lose. Without realizing it, as you gradually add back foods, you may be consuming far more carbs than you think you are. Usually cravings vanish by the end of the first week on Induction when you convert to burning primarily fat for energy. As discussed in regard to plateaus, your body has its own schedule and won’t share it with anyone.
The reason we recommend that you not weigh yourself daily is that your weight can vary by as much as 5 pounds even within a day. The reason for this misconception may be that eating carbohydrates raises insulin, which then lowers blood sugar.


Foods containing carbohydrates can’t be cut off a healthy diet because they provide fiber, sugars, and starches, which supply energy to the body in the form of glucose (blood sugar), which is the energy source for human cells, tissues, and organs.
Most of them provide the body with fuel it needs for physical activity and for proper organ function being an important part of a healthy diet. Some studies suggest that this happens because of a decrease in blood sugar that stimulates hunger. The truth is that combined with calorie control, a dairy-rich diet can nearly double body-fat reduction and help prevent weight gain.
Take the case of vegetables, if you are in the habit of choosing starchy vegetables you need to cut down on the portion size and include more of green leafy and non starchy vegetables. Over a period of time, this method brings in a food discipline and you involuntarily start making healthy food choices.
The carbohydrates form the base of the pyramid; choose complex carbohydrates that are rich in fiber to add energy to your diet. A diabetic adult requires anywhere between 1200 to 1800 calories per day based on their age height, weight and level of physical activity. So, restricting them was believed to bring down the sugar levels.  This robbed the body out of energy and caused increased cases of fatigue. The complex carbohydrates include whole grain foods, brown rice and bread, fruits and vegetables and oats bran. As long as you’re following the program, you should see some weight loss every week or so, unless you’re on a plateau. The digestion of a particular carbohydrate depends upon the complexity of its molecular structure. That is why it is smart to choose fruits over processed fruit juices and whole grain bread over refined white bread. Recent research published in the Journal of American Medical Association shows that people following a diet low in fat and high in fruits, vegetables, and grains actually tended to lose weight, despite their heavy carb intake.
Even fans of low carb diets agree that the carbohydrate level should be adjusted to the individual. One of the reasons for this is the hormone calcitriol in dairy products which helps conserve calcium for stronger bones while telling fat cells to convert less sugar to fat.
Diet plan needs to be tailor made for each person taking into account their lifestyle, food preferences, age, height, weight and health concerns. This method is preferred by many as you still get to sample your favourite foods without giving in to the feeling of depravation. The next step  comprises of the fruits and vegetables; choose low sugar fruits and non starchy vegetables.


Consult a dietician and based on your life style plan a diet with the necessary amount of calories. If you stayed on track but gained a pound or two since the previous week, you’re probably retaining water or are constipated.
Considering this, some people advocate significant reduction of carbohydrates in their diet.
The more complex this structure is, the harder the digestive system works to break it down and absorb it into the bloodstream. For reference, most experts recommend that 45% to 65% of the diet can be carbohydrates depending upon the individual. A diet plan can be fixed after discussing with your doctor along with taking  help of a dietician. Going too long between meals or adding foods such as dairy products or peanuts may stimulate cravings. But diets low in carbohydrates are likely to lack essential nutrients from plant foods, so people may not get enough vitamins, minerals and fiber.
So, depending on their chemical structure, there are simple (natural) and complex (man-made) carbohydrates. Serotonin (a hormone in the pineal gland, blood platelets, the digestive tract, and the brain) helps people to feel less pain, anxiety and stress while improving mood by increasing relaxation. Athletes often follow a carbohydrate-loading diet, which involves increasing the amount of carbohydrates for several days before a high-intensity endurance athletic event. Simple carbohydrates include natural food sugars (fruits, vegetables, milk products) and sugars added during food processing (cakes, sweets, sweet drinks) and refining.
Adding a bit more fat, in the form of olives, half an avocado, or some cream cheese in a celery stick, can help you feel more satisfied, minimizing cravings.
Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes. A healthy diet would mean not cutting off all carbohydrates, but to avoid foods with added sugars as they are usually high in calories and low in nutrients.



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