2024-03-16 22:46:20
Carbohydrates have a bad reputation: they are considered fattening foods. But they provide energy and supply muscles and brain. It is important to look closely: many foods contain vital carbohydrates and at the same time support weight loss.
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Why are carbohydrates important?
To lose a few pounds, you don’t have to give up carbohydrates completely. On the contrary, that proper carbohydrates are even conducive to body fat to dismantle. Healthy carbs are important Energy suppliersfor the body to function properly. Does he get the ones contained therein? Macronutrients not over a longer period of time, threaten Difficulty concentratingfatigue, Muscle loss and Headache. The right carbohydrates support the body in burning fat, build muscle mass because they are also rich in protein, ensure low blood sugar levels and lower them Blood pressure as well as the Blood lipid levels.
At a glance: Foods with complex carbohydrates
- Whole wheat pasta
- Whole grain bread
- whole grain products
- generally legumes
- potatoes
- dried fruit
- oatmeal
In the clip: How to use intermittent fasting to lose weight
Have you already tried a few things to lose weight? Juice cleanse, low carb, Paleo and Co.? Maybe it’s because of these small, typical mistakes you make at dinner that the scales don’t tip downwards. And these 5 inconspicuous habits also make you fat! Try changing your diet, there are a few foods that can help you lose weight. There are also 8 natural fat killers that suppress appetite.
Lose weight with carbohydrates
The carbohydrates in Whole grain cereals contain concentrated nutrient and fiber, which not only keeps you full for a particularly long time, but is also responsible for the digestion worked perfectly. In addition, the high protein content contained in whole grain products provides lasting satiety. He regulates it blood sugar level and supports him Muscle building. Here come the top 10 carbohydrate-rich foods that will help you lose weight!
Good to know: There is also an upper limit for the intake of energy-rich foods. The German Society for Nutrition (DGE) recommends around 500 grams of carbohydrates per day, most of which should be whole grain products.
1. Legumes
They are part of a healthy diet: legumes like Kidneybohnen, Chickpeas and lenses. Black beans are rich in fiber and fill you up quickly – ideal for a slim figure! Although black beans also contain carbohydrates, these are absorbed in the small intestine in a timely manner, which prevents them from being absorbed all at the same time bloodstreams devices. Kidney beans are particularly rich in fiber and protein, and they also improve blood sugar control. Chickpeas are also legumes and are an excellent source of vegetable proteins. Thanks to their high saponin content, they keep blood sugar levels low and protect it Cardiovascular system.
Good to know: If you want to avoid meat, lentils are the best choice. The legumes are one good alternative to animal protein suppliers. Why not try one out? Linsen-Spinat-Curry or that Lentil curry according to Ottolengi.
2. Whole wheat bread
Do you love bread and don’t want to go without it while losing weight? Then choose the whole grain version – also with Toast and Bread rolls. They contain much more nutrients than white flour products. Especially in the Peel Whole grains contain important nutrients such as magnesium, calcium, iron and B vitamins.
3. Oatmeal
Oatmeal is not only cheap and very nutritious, but it also keeps you full for a long time. The reason for this is theirs complex carbohydrateswhich supply the body with energy and that Feeling of satiety support financially. You are a valuable one Those for proteins, unsaturated fatty acids and fiber, which stimulates the metabolism and thus helps you lose weight. Oatmeal also prevents muscle breakdown, which is also beneficial for losing weight. High muscle mass causes more calories to be burned, even when resting.
This is what happens when you eat oatmeal every day
4. Quinoa
In contrast to pasta or rice, quinoa scores with complex carbohydrates, lots of fiber and a Extra portion of protein. The Inca grain is also gluten-free and therefore ideal for allergy sufferers and people with intolerances. Quinoa tastes great cold as a salad, warm in curry or as porridge for breakfast. These morning routines will help you lose weight.
5. Berries
Whether raspberries, blackberries or blueberries: berries are among the healthiest foods ever. Compared to other Types of fruit They also have a low proportion of carbohydrates and few calories: they contain about 100 grams per 100 grams 33 kilocalories. Berries are also one of the Superfoodsbecause they contain important vitamins and minerals, such as Vitamin C and K and Mangan. We’ll tell you here which other foods are real beauty boosters!
6. Sweet potatoes
The sweet potato, which comes from South America, is one of the most popular foods in the world healthy cuisine. No wonder, because 100 g contains 24 grams of complex carbohydrates, lots of fiber, almost no fat and only 108 calories. Also contains sweet potatoes Antioxidantsregulate blood sugar and cholesterol levels, strengthen muscles and are with your high potassium content also a real stress killer. In addition, the orange-colored wild plant has a lower glycemic indexwhich means that blood sugar levels don’t skyrocket so quickly and food cravings are prevented.
This is how the protein diet works
7. Buckwheat
buckwheat is gluten free and therefore also for one sensitive stomach well tolerated. It is also very rich in protein, antioxidants, minerals and fiber, which optimally stimulates the metabolism and thus supports the body in breaking down fat. Buckwheat can deacidify the body, thereby Inflammation and Pains decay more quickly. Tipp: Bake your own bread from buckwheat – it tastes delicious and is also very healthy.
8. Whole wheat pasta
When it comes to pasta and spaghetti, you should choose whole grain versions that will help you lose weight: They keep you full for a long time because they are good for you metabolism are not that easy to crack. In addition, whole grain products have a high volume, they give you that quicker Feeling of satiety.
9. Apples
They are one of the best sources of carbohydrates to help you lose weight. Apples included Pectin, a fiber that is particularly filling and can prevent food cravings. They are also extremely healthy and contain vitamin C and antioxidants. An apple is suitable as a snack during a diet, but also tastes wonderful chopped up in a salad. Apple cider vinegar is also natural Detox remedieswhich can help you lose weight.
10. Wild trip
To help you lose weight, you should always use whole grain rice. It keeps you full much longer than white rice, which causes blood sugar levels to rise too quickly. In addition, wild rice has twice as much high proportion an protein than white rice and contains a particularly high amount of fiber and amino acids, which are necessary, for example Muscle building are important.
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