Dietitians give simple advice on how to reduce your carbohydrate intake.
1. Take Glutamine to reduce the craving for a snack during the cold season
Glutamine - a great tool for getting rid of cravings for carbohydrate snack, because it reduces the desire to eat carbohydrates, caused by a bad mood or dependence on sweets.
Admission glutamine helps eliminate obsessive thoughts about food, because the substance is used as an energy source for the brain.
Glutamine is so effective in the fight against compulsive symptoms and maintain the spirit to continue the chosen path, that it is even used for the treatment of alcohol and drug addiction.
Take 1-2 grams of glutamine with water before eating to reduce the total amount of carbohydrates consumed. Or mix 2-10 grams of glutamine with coconut oil to relieve cravings for tempting foods.
2. Eat foods with carnitine to accelerate fat burning process
Low levels of carnitine in the body can slow down the process of fat burning. Carnitine - an amino acid that is responsible for the transportation of fat in the body's cells for use as an energy source. In the absence of carnitine body slows down the fat burning process, and the overall energy level drops.
Beef contains the maximum amount of carnitine - 110 grams of it about 90 mg. Cup whole milk contains about 8 mg carnitine, which is higher than in chicken or fish. Research shows that in order to maximize the level of carnitine in the body, you need to take it in a dose of about 500-2000 mg per day.
3. Take magnesium for increasing insulin sensitivity
Magnesium - a necessary element to maintain optimal body's sensitivity to insulin, and an imbalance of insulin levels in the blood causes the intense and repeated attacks "carbohydrate hunger." Furthermore, according to the survey, high magnesium intake is associated with reduced risk of diabetes and a lower level of body fat.
Using liniments with magnesium for rubbing feet before bedtime can improve sleep quality and, as a bonus, to reduce pain in muscles.
4. Make sure that you are getting enough vitamin B, especially biotin and riboflavin
According to a specialist in acupuncture Chris Kresseru, biotin (B7) helps the body convert carbohydrates into glucose and metabolize fats and proteins. biotin level is usually reduced by the use of various medications, antibiotics, stress and poor bowel condition (usually a healthy gut produces biotin alone, but with the inflammation of the bacteria breeding in the process do not participate).
Riboflavin (B2) is used to form the enzymes that are necessary for the metabolism of fat in the mitochondria (the cell body produces energy). Lack of this element can slow down fat burning.
Biotin can be found in cooked eggs (raw egg whites contain a protein called "avidin", which interferes with the absorption of biotin the body), sardines, nuts (almonds, peanuts, pecans, walnuts), most beans, cauliflower, bananas and mushrooms.
Riboflavin is found in asparagus, bananas, okra, greens, dairy products, meat, eggs, fish, green beans, tomatoes, mushrooms and almonds. Both elements can be derived from a comprehensive supplement with B vitamins
5. Optimize level chromium.
Low chromium levels leads to a constant craving for carbohydrates, cause problems with blood sugar levels. It also increases the blood level of triglyceride, cholesterol, increases the risk of cardiovascular diseases, and metabolic syndrome.
As it is no wonder Americans are experiencing a serious shortage of the element. According to the University of Maryland Medical Center, about 90 percent of Americans suffer from low levels of chromium. In high-risk elderly, actively practicing people, those who prefer a high carbohydrate food, and pregnant.
Chromium can be found in meat, cheese and some spices such as black pepper and cumin. Most researchers agree that a dose of 200 mg of chromium, 1-3 times a day is enough.
6. Vary your tastes through the use of spices and sauces
Reducing the share of "sverhvkusnyh" sugars and refined fats from food can take some time, especially if they were part of your diet for a long period.
Know that exercise is quite real, but you must first find the most delicious food is for you and stock up on them in advance. You should not be caught off guard at work, at a party or with friends without a delicious, low-carbohydrate "additions".
Use this to improve the palatability of the following seasoning of food: vanilla, cinnamon, mint, anise, cardamom, coriander, cumin, turmeric, nutmeg, cloves, garlic, onions, citrus fruits, vinegar, pomegranate, berries, cherries, and cocoa.
In addition, it is proposed to use these products to reduce the craving for carbohydrate:
- If you are constantly salty snack foods such as potato chips or pizza, you may need to tryptophan or chloride. Eat cheese, fish, sweet potatoes, spinach and sea salt;
- If you love snacking on chocolate, you need more magnesium or zinc. Prefer chocolate with cocoa content of 70 per cent;
- If you are drawn to sugar or bread, you may be dehydrated. Drink more water, add to it the juice of citrus fruits, and lean on;
- If you always want products with refined fats, eat a meal rich in protein and good fats, such as coconut oil cooked eggs, meat and nuts, a slice of bacon with egg and avocado, or pieces of meat /fish with a slice of cheese;
- If you can not break away from sugary sweets, you may feel a lack of sulfur. Try to include food sources rich in sulfur, such as broccoli or Brussels sprouts with onions and garlic.
7. Get enough sleep
Lack of sleep increases the desire to eat very tasty sources of carbohydrates, thereby increasing overall caloric intake. It also undermines your strength of will and weakens the ability to resist the urge to snack with carbohydrates.
Studies show that people experience a heightened sense of hunger, choosing the wrong foods and eat more (on average 300 kcal), if they are tired. Plus, insulin sensitivity and glucose tolerance in a lack of sleep are reduced, and the body begins to store (not burn) fat.
8. Do not allow the willpower to the limit of its possibilities, but be careful what you eat
Keep a food diary in which you honestly will enter all the information about eaten, but that no one except you will not see - but make sure that the information you see. Make sure that what you are sending in your mouth. If you have never conducted an honest food diary, you probably will be very surprised at the figures, especially those relating to the consumption of carbohydrates.
Do not hesitate and do not blame yourself! In fact, to overcome his biological nature in terms of traction to the tempting tasty carbohydrates take time. As soon as you do to a large extent be able to, start to look for a replacement high carbohydrate foods - give preference to products with a low glycemic index. Determine what foods help to cope with the craving for carbohydrates and which this draft only increase.
9. Maintain a flexible metabolism state.
Flexible metabolism allows the body to use as a source of energy as fat, and carbohydrates. It is an ideal option that allows you to maintain a constant level of energy even when the type of training. It also facilitates the process of burning fat.
When your metabolism "rigid", it is well adapted to the use of carbohydrates as an energy source and can not mobilize and use fat stores. Vysokouglevodistoy consumption, low-fat meal reduces the "flexibility" of metabolism and this process is getting worse, if you are in addition also overweight.
Whenever sugar level drops due to no receipt of food for several hours, you want carbohydrates begins to raise blood sugar levels and energy. If you prefer the life of carbohydrates with a high content of sugars, and then bite you such as carbohydrates, because sugar has the ability to be addictive, activating the pleasure center in the brain.
- Avoid carbohydrates are high in sugar
- Reduce the overall consumption of carbohydrates
- Make your metabolism more "flexible?
People with normal weight accelerate fat burning in the body can be achieved by starting to eat more fat and less carbohydrates. But the body of overweight people can not just adapt and obese people have a very "rigid" metabolism and hardly able to burn fat.
This can be changed - and it is not a temporary phenomenon - but a simple change in diet will not allow the body to do it.
The only way in which people who are overweight can increase the amount of fat burned - is intense exercise. The intense sprint training and long-term endurance training - both types of training are the catalyst for overweight individuals, helping them to achieve a "flexible" metabolism. Strength training can also be effective.
10. Reduce the amount of refined foods in the diet in favor of products with a low glycemic index
Refined carbohydrates are your main enemies when it comes to carbohydrate snack, since they are artificially created to be extremely tasty. Studies show that consumption of carbohydrates changes the structure of the brain, adapting neural activity to ensure that you have a snack such products constantly.
Refined carbohydrates like a drug to the brain. If you have access to them regularly, which may be caused by the very fact that you are trying them not to eat, you probably will experience withdrawal symptoms. That will not do.
Output is is to replace refined products in one piece and with a low glycemic index, which are rich in protein and healthy fats. Initially, it will be difficult, but with time you retrain your taste buds, the brain and behavior in general, to start enjoying high-grade products, just as once enjoyed carbohydrates.
11. Increase insulin sensitivity, to reduce cravings for carbohydrates
Strictly speaking, insulin is not a hormone, directly reducing the feeling of hunger, but when you are sensitive to it, it may well prove this property.
If you are insensitive to insulin and overweight people often suffer from this, he is not able at the right moment to neutralize your appetite, and you continue to experience hunger. Studies show that the level of insulin sensitivity can not only determine the degree of starvation forthcoming for several hours after ingestion, but also the ability to lose weight as a whole.
The easiest way to increase the sensitivity to insulin - is to start training: strength training, aerobic exercise and a sprint - it all works fine.
Low carbohydrate diet is a well known way to deal with the above phenomenon, but if carbohydrate is too little, and it will take too long (for example, during a ketogenic diet), it may, on the contrary, trigger insulin resistance. To prevent this phenomenon helps high carbohydrate meals every 5-7 days.
12. Optimize intestine.
Poor functioning intestines enhances carbohydrate craving for a snack for the following reasons:
- It gives rise to an inflammatory process that makes the body insensitive to "saturation messages" transmitted with insulin;
- It leads to a deficiency of nutrients, because the food is poorly absorbed. Deficiency of B vitamins, chromium, magnesium and carnitine might lead to the emergence of a strong craving for carbohydrate snacking;
- It may change the operation system neurotransmitters and enhance the symptoms of depression, which often directly associated with craving for carbohydrates.
Studies show that people with a bad mood often begin to eat foods high in sugar just in an attempt to improve it.
Improve the condition of the intestine, removing from the food that you may not be suitable (usually the dairy products, gluten-free).
Then optimize bowel condition by receiving powerful probiotics and add to the diet of foods high in their content (ie those products that contain bacteria, similar to those living in the gut), such as onions, leeks, Jerusalem artichokes, asparagus, banana and chicory root.
13. Learn to cope with stress
Stress contributes to the emergence of a strong craving for carbohydrates. Firstly, serotonin, a chemical substance formed in the brain and makes you feel pleasure, it is synthesized from the amino acid called tryptophan, which is just found in carbohydrate-rich foods.
serotonin level drops under stress, creating a passionate desire to eat carbohydrates to restore it.
Second, the increased level of cortisol blunts desire to eat low-carb foods that are less tasty, but at the same time, increases the craving for carbohydrates are extremely delicious. So you'll never want steak and brussels sprouts, but will go crazy with desire to eat a bagel, cake or other goodies are high in carbohydrates.
Manage stress through meditation or other practices. This makes it possible to significantly reduce the level of cortisol stress and optimize the mechanism towards greater peace of mind.