The issue of excess weight is becoming increasingly critical each year. According to the World Health Organization (WHO), 97% of individuals who did not reach the age of 50 were overweight, leading to various pathologies such as diabetes mellitus, arterial hypertension, and atherosclerosis. The latter two conditions can culminate in heart attacks and strokes, making obesity not just an aesthetic concern but a medical one.
Addressing weight concerns should begin with proper nutrition, emphasizing the importance of understanding which foods should constitute the foundation of one’s diet, the optimal timing for consuming specific foods, and what items to avoid altogether.
Carbohydrates often raise questions for those aiming to lose weight due to their potential for both benefits and drawbacks. This article aims to elucidate the balancing act required.
Key Points about Carbohydrates:
- The body requires both proteins and carbohydrates for normal functioning, with carbohydrates serving as an energy source and playing a role in processes such as fat and protein oxidation.
- Carbohydrates can be categorized into two groups: simple or “fast” carbohydrates and complex or “slow” carbohydrates.
Fast carbohydrates, found in confectionery products, baked goods, fast food, and certain fruits, can contribute to excess weight due to their high sugar content, leading to elevated insulin levels that hinder weight loss.
Slow carbohydrates, found in grain crops, legumes, coarse bread, and various vegetables and fruits, are beneficial for the body, as they have a minimal impact on insulin levels while providing essential nutrients.
Guidelines for Carbohydrate Consumption:
- Include slow carbohydrates in the diet, limiting fast carbohydrates.
- Consume fruits before 4:00 PM to align with the body’s metabolism.
- Dinner should primarily consist of protein-rich foods.
For expedited weight loss, incorporating sports nutrition may be beneficial. Options include protein shakes, BCAA and amino acid complexes, fat burners, L-carnitine, energy boosters, and pre-workout complexes.
Carbohydrate Intake Recommendations:
- Daily carbohydrate intake for maintaining normal body weight is 2-3 grams per kilogram.
- For weight loss, limit carbohydrate intake to 100-120 grams per day, focusing on slow carbohydrates.
Proper Distribution of Macronutrients Throughout the Day:
- Breakfast: 70% complex carbohydrates, 25% protein, 5% fat.
- Snack: 50% carbohydrates, 47% protein, 3% fat.
- Dinner: 50% carbohydrates, 45% protein, 5% fat.
- Late Snack: 20% carbohydrates, 75% protein, 5% fat.
Enhancing Weight Loss with Sports Nutrition:
- Incorporate L-carnitine before training to improve fat metabolism.
- Protein, amino acids, and BCAA-based supplements help regulate macronutrient ratios.
- Essential fatty acids like OMEGA-3 and CLA support the body and aid in fat reduction.
- Fat burners can be considered for faster results, but their use requires regular physical activity, proper nutrition, and the avoidance of alcohol.
Note: Powerful fat burners are not recommended for individuals with blood pressure and heart muscle issues.