Have you tried to lose weight again and again, but you do not succeed and do not know what may be making your diet fail. Have you thought about the bread and other products made with refined flour? Well this could be the key. Read on and discover how to prevent the bread from becoming the destroyer of your attempt to lose those extra pounds.
Bread is one of the members that are generally not needed at the family table, so that even traditionally has symbolized not only the food itself, but also to work. “He went out to get bread” … “That does not lack bread” … “Being on bread and water” … and “The day our daily bread” are some of the phrases that give evidence of this.
However, with the passage of time and change of societies, the bread is leaving the privileged to become a temptation almost ungovernable, that can derail any attempt to maintain a healthy diet.
The main current concerns on health issues include obesity and diabetes, caused by a sedentary lifestyle and a diet based on fat, sugar and carbohydrates (or carbohydrate). This is where the bread begins to leave the table healthy. Why? Because it is a major source of carbohydrates.
Carbohydrates or carbs are one of the most important nutrients the body needs, and which become energy for the organs to fulfill their functions properly, especially the brain and nervous system. Are classified as simple or complex, as the chemical structure of the food and the rapidity with which is digested and absorbed sugar.
Simple carbohydrates have one or two sugars. For example, fructose found in fruits, lactose and galactose that are found in milk (milk and its derivatives), and maltose containing certain vegetables and beer.
Complex carbohydrates, however, have three or more sugars and foods are often called “starchy.” This is where our friend the bread and cereals, as well as legumes and starchy vegetables, among other foods.
The problem with carbs is that if you consume too much can cause overweight or obese and eventually may also contribute to development of diabetes, although not all are equal or harmful. When you choose, always select the products made of whole grains as refined foods like white flour (which is made with bread and white pasta, for example), sugar and white rice, lack of vitamins and other important nutrients (unless they are marked “enriched”).
So what is healthiest to get carbohydrates, vitamins and other nutrients in the most natural way possible, for example, from fruit instead of table sugar, and whole grains, ie they retain their shell. Why? Because the shell accumulate nutrients cereal. Then, whole grains will provide you with more vitamins, minerals and fiber than white bread or other products made with refined flour. However, both can bring you many calories, so it is important to pay attention to the amount and do not overdo the recommended daily serving, if you want your diet to collapse.
In fact, studies show that people who follow a diet low in calories and include whole grains such as whole wheat bread, were more successful than those who ate only refined grains like white bread and rice. And research showed that those who carry this type of diet had better long term and able to maintain their desired weight when they took the diet and ate some bread when completely abandoned him.
So should you leave the bread completely? Not necessary. In fact, carbohydrates are very important to the diet. However, remember that most foods, even fruits and vegetables, have some carbs, so it is important to limit the amount of bread and refined products, like pasta, pizza and everything that includes masses.
And if you want to know more, here are some recommendations for you to choose the most appropriate bread to maintain health and shape:
- This is already what you have said but it bears repeating: selects products with whole grains as the first ingredient, such as whole wheat bread or oatmeal.
- Reduces daily servings of bread and increases the consumption of fiber and whole grains, for example, legumes (like beans (beans), peas (peas, peas) and lentils).
- When you go shopping, not only things easier by color. Grain products tend to be darker than white bread, but many manufacturers may add coloring. Therefore, it is best to always check the labels.
- Always choose products that provide at least three grams of fiber per serving.
In addition to these tips, remember to eat fruits and vegetables and always accompany your diet with an exercise routine. Thus you may find it easier to reach the desired weight and maintain it and, above all, improve your health and reach a better quality of life.
from: http://www.sirbrak.com/do-you-have-to-forget-the-bread-when-you-diet.htm
