Carbohydrates and Weight Loss
Of the 3 macronutrients, carbohydrates are the most needed one
for our body
* 3 macronutrients : carbohydrates, fats and proteins
It’s suggested that 50 to 65 % of the meal should consists of
carbohydrates.
Here are some main reasons.
1 the main source of energy for the body
2 needed for central nervous system and brain, muscles,
including heart and kidneys.
3 provide glucose to all the body’s cells and tissues for energy
4 required for intestinal well-being(digestion) and waste
discharge.
5 stored in the liver and muscles for future energy needs
and they are found in foods such as :
grains, beans, vegetables, sea vegetables, fruits, nuts, seeds.
Simple Carbs vs Complex Carbs
The common mistake that many people make is mix up all
carbohydrates as one “carbs”
But simple carbs are completely different from complex carbs.
Simple Carbs --- burning paper in fire place
Simple carbs are composed of one or two molecules of sugar.
They immediately taste sweet.(that's why we love it!)
Simple sugar is burned out in the body very quickly,-- like a
burning of paper in the fire place—and spikes up blood sugar level
very quickly.
And does not give you a sustainable energy(fake energy), makes
you crave more foods (especially sugar and fat).
So you have to keep "feeding".
They are found in simple sugar, white flour, white rice, fruits,juice,
etc etc.
Complex Carbs --- burning logs in fire
Complex carbs, on the other hand, are composed of long strands
of simple sugar, --up to 1500 sugar molecules—
And taste bland at first, but chewing (help of saliva, which breaks
down the long chains) makes it taste noticeably sweet.
They burn slowly, consistently, and evenly---like burning a log in
the fire-- and the elevation of blood sugar is gradual, give a long
standing, enduring energy. Satisfaction lasts long and makes it
easier to eat less.
They are the energy that our body needs the most.
Found in whole grains, vegetables, beans, seaweed etc
Weight Loss and Carbs
Simple carbs, especially eimple sugar, make you crave more foods.
When simple sugar(carbs) is taken, blood sugar level spikes up,
then insulin is immediately released, and now the blood sugar level
dramatically drops.
Naturally, the body craves more food, especially sugar, to elevate
the blood sugar level again. (the reason why we cannot stop
eating cookies)
This is the vicious circle!
Yes, this carbs are the one that you should cut down on if you
want to lose weight!
*more about sugar, click here
Complex carbs, on the other hand, reduce the craving for sugar
and fat (gradual rise of blood sugar), and make dietary change
and portion control much easier.
Also, complex carbs are high in fiber, which also helps lose
weight, too : )
Shift from "Simple Carbs" to "Complex Carbs"
So when you are on diet to lose weight, shifting your eating style
from “simple carbs diet” to “complex carb diet” is the key.
That is, more whole grains, vegetables, beans and sea
vegetables.
Also important is, "vegetables" mean not just "salad".
Eating excessively salad is very one-sided and unbalanced, and
makes you crave some unnecessary food (fatty, sugary food).
That's why many people "fails"!
Eat leafy greens,root veggies, and round veggies all in balance.
(and have to be cooked for maximum absorption)
And this is not just the key to weight loss, but to overall health and
wellness : )
* raw, uncooked food is extremely hard to digest and not much
nutrition can actually be absorbed into your body.
Chewing and Portion Control
It takes about 30 minutes for the brain to "feel full".
Eating fast naturally leads to overeating.
Saliva, which contains alkaline enzyme, breaks down
carbohydrates, so the more you chew, the more it helps digestion
of carbs and reduces the stress on stomach and intestines, and
the more effectively the nutrients are absorbed in the body.
Try at least 30 times, or 50 times even, per mouth full.
You will be surprised how sweet and tasty whole grains and
veggies taste! and your taste buds will naturally change "I don't
need chocolate chip muffin anymore!"
"Craving" means "Unbalanced"
Many people on diet complain that they start to crave sugary, fatty
food after a while.
"Craving" is a natural response of the body when the diet is
somewhat one-sided and unbalanced.
Eating only salad, "low carb, high protein diet", whatever it is, you
are not taking good balance of nutrients if you crave something.
Also important is "extreme attracts the other extreme"
Eating salty food makes you crave something sweet and vise
versa. Moderate seasoning is, therefore, important.
Eating a balanced diet (whole grains, variety of cooked
vegetables, beans, seaweed) is the surest way to lose weight and
maintain for long.
Others
not to mention, good sleep and moderate exercise are also
important for weight loss.
*vigorous exercise could cause craving for more calories, so not
always a good idea. Try walking, yoga, swimming, taichi etc instead.
Also there are other "fat dissolving" food, such as daikon,
seaweeds, shitake, or some leafy greens. Incorporating those
foods into your meal may be a good idea, too.
(if you need any advice, recipes, cooking lesson, ask Jin)
Table of simple/complex carbs
Simple carbs
refined (quick rise of blood sugar)
Refined(white)flour
Refined (white) sugar and other refined sweeteners
unrefined (gradual rise)
Fruits
Honey
Maple syrup
Grain syrup
Agave nectar
Complex carbs
refined (gradual rise)
Whole grain products (whole wheat bread/pasta, etc)
Complex carbs
unrefined (stabilizing)
Whole grains
Beans
Vegetables (leafy, root, round in balance)
Sea vegetables
As a rule of thumb, cut down or eliminate simple/refined
carbs when you are on diet to lose weight.
And shift to unrefined/complex carbs as a core food, and
consume the rest occasionally.
Notes
Whole grains
whole grains, such as brown rice, millet, oats, barley, whole wheat,
help stabilize blood sugar, provide long standing energy, and
reduce cravings for sweet, fatty/oily foods.
Also, whole grains are high in fibers, help healthy bowel movement,
reduce internal toxins.
Studies have shown whole grains lower cholesterol and the risk of
heart diseases, too!
So diet high in whole foods, such as macrobiotic diet, is an ideal
and easy way to lose weight.
"Low carb, high protein diet" ?
First, this idea has two completely different carbs mixed up.
simple carbs(refined food, simple sugar etc)
vs
complex carbs (whole grains, vegetables, beans, sea weeds).
also taking too much protein makes the blood too acidic and could
cause various health problems.
This regimen may temporarily work as a "weight loss", but in the
long run, this overly unbalanced diet does not do any good, or
even harmful.
* more about the "myth of high protein/low carb diet, click here
* more about animal protein, click here
Of the 3 macronutrients, carbohydrates are the most needed one
for our body
* 3 macronutrients : carbohydrates, fats and proteins
It’s suggested that 50 to 65 % of the meal should consists of
carbohydrates.
Here are some main reasons.
1 the main source of energy for the body
2 needed for central nervous system and brain, muscles,
including heart and kidneys.
3 provide glucose to all the body’s cells and tissues for energy
4 required for intestinal well-being(digestion) and waste
discharge.
5 stored in the liver and muscles for future energy needs
and they are found in foods such as :
grains, beans, vegetables, sea vegetables, fruits, nuts, seeds.
Simple Carbs vs Complex Carbs
The common mistake that many people make is mix up all
carbohydrates as one “carbs”
But simple carbs are completely different from complex carbs.
Simple Carbs --- burning paper in fire place
Simple carbs are composed of one or two molecules of sugar.
They immediately taste sweet.(that's why we love it!)
Simple sugar is burned out in the body very quickly,-- like a
burning of paper in the fire place—and spikes up blood sugar level
very quickly.
And does not give you a sustainable energy(fake energy), makes
you crave more foods (especially sugar and fat).
So you have to keep "feeding".
They are found in simple sugar, white flour, white rice, fruits,juice,
etc etc.
Complex Carbs --- burning logs in fire
Complex carbs, on the other hand, are composed of long strands
of simple sugar, --up to 1500 sugar molecules—
And taste bland at first, but chewing (help of saliva, which breaks
down the long chains) makes it taste noticeably sweet.
They burn slowly, consistently, and evenly---like burning a log in
the fire-- and the elevation of blood sugar is gradual, give a long
standing, enduring energy. Satisfaction lasts long and makes it
easier to eat less.
They are the energy that our body needs the most.
Found in whole grains, vegetables, beans, seaweed etc
Weight Loss and Carbs
Simple carbs, especially eimple sugar, make you crave more foods.
When simple sugar(carbs) is taken, blood sugar level spikes up,
then insulin is immediately released, and now the blood sugar level
dramatically drops.
Naturally, the body craves more food, especially sugar, to elevate
the blood sugar level again. (the reason why we cannot stop
eating cookies)
This is the vicious circle!
Yes, this carbs are the one that you should cut down on if you
want to lose weight!
*more about sugar, click here
Complex carbs, on the other hand, reduce the craving for sugar
and fat (gradual rise of blood sugar), and make dietary change
and portion control much easier.
Also, complex carbs are high in fiber, which also helps lose
weight, too : )
Shift from "Simple Carbs" to "Complex Carbs"
So when you are on diet to lose weight, shifting your eating style
from “simple carbs diet” to “complex carb diet” is the key.
That is, more whole grains, vegetables, beans and sea
vegetables.
Also important is, "vegetables" mean not just "salad".
Eating excessively salad is very one-sided and unbalanced, and
makes you crave some unnecessary food (fatty, sugary food).
That's why many people "fails"!
Eat leafy greens,root veggies, and round veggies all in balance.
(and have to be cooked for maximum absorption)
And this is not just the key to weight loss, but to overall health and
wellness : )
* raw, uncooked food is extremely hard to digest and not much
nutrition can actually be absorbed into your body.
Chewing and Portion Control
It takes about 30 minutes for the brain to "feel full".
Eating fast naturally leads to overeating.
Saliva, which contains alkaline enzyme, breaks down
carbohydrates, so the more you chew, the more it helps digestion
of carbs and reduces the stress on stomach and intestines, and
the more effectively the nutrients are absorbed in the body.
Try at least 30 times, or 50 times even, per mouth full.
You will be surprised how sweet and tasty whole grains and
veggies taste! and your taste buds will naturally change "I don't
need chocolate chip muffin anymore!"
"Craving" means "Unbalanced"
Many people on diet complain that they start to crave sugary, fatty
food after a while.
"Craving" is a natural response of the body when the diet is
somewhat one-sided and unbalanced.
Eating only salad, "low carb, high protein diet", whatever it is, you
are not taking good balance of nutrients if you crave something.
Also important is "extreme attracts the other extreme"
Eating salty food makes you crave something sweet and vise
versa. Moderate seasoning is, therefore, important.
Eating a balanced diet (whole grains, variety of cooked
vegetables, beans, seaweed) is the surest way to lose weight and
maintain for long.
Others
not to mention, good sleep and moderate exercise are also
important for weight loss.
*vigorous exercise could cause craving for more calories, so not
always a good idea. Try walking, yoga, swimming, taichi etc instead.
Also there are other "fat dissolving" food, such as daikon,
seaweeds, shitake, or some leafy greens. Incorporating those
foods into your meal may be a good idea, too.
(if you need any advice, recipes, cooking lesson, ask Jin)
Table of simple/complex carbs
Simple carbs
refined (quick rise of blood sugar)
Refined(white)flour
Refined (white) sugar and other refined sweeteners
unrefined (gradual rise)
Fruits
Honey
Maple syrup
Grain syrup
Agave nectar
Complex carbs
refined (gradual rise)
Whole grain products (whole wheat bread/pasta, etc)
Complex carbs
unrefined (stabilizing)
Whole grains
Beans
Vegetables (leafy, root, round in balance)
Sea vegetables
As a rule of thumb, cut down or eliminate simple/refined
carbs when you are on diet to lose weight.
And shift to unrefined/complex carbs as a core food, and
consume the rest occasionally.
Notes
Whole grains
whole grains, such as brown rice, millet, oats, barley, whole wheat,
help stabilize blood sugar, provide long standing energy, and
reduce cravings for sweet, fatty/oily foods.
Also, whole grains are high in fibers, help healthy bowel movement,
reduce internal toxins.
Studies have shown whole grains lower cholesterol and the risk of
heart diseases, too!
So diet high in whole foods, such as macrobiotic diet, is an ideal
and easy way to lose weight.
"Low carb, high protein diet" ?
First, this idea has two completely different carbs mixed up.
simple carbs(refined food, simple sugar etc)
vs
complex carbs (whole grains, vegetables, beans, sea weeds).
also taking too much protein makes the blood too acidic and could
cause various health problems.
This regimen may temporarily work as a "weight loss", but in the
long run, this overly unbalanced diet does not do any good, or
even harmful.
* more about the "myth of high protein/low carb diet, click here
* more about animal protein, click here
Diet and the Moon Cycle
It will be more effective if you go on a
diet in accordance with the moon cycle.
From the full moon to the new moon,
the body's ability for elimination,
purification and detoxification gets
stronger.(the moon's gravity is below
the earth)
So this is the most effective time to
lose weight.
Eat more daikon radish,
seaweed,shitake leafy greens,root
veggies and other fiber rich food this
time of the cycle.
Green tea or mugwart tea may be also
good to dissolve excess fat.
On the other hand, from the new moon
to the full moon, the body absorbs
everything, --fat, toxins--, and tends to
store them.
So this is the time to watch what you
eat and drink more carefully.
Avoid fatty, sugary food or alcohol
toward the full moon.
It will be more effective if you go on a
diet in accordance with the moon cycle.
From the full moon to the new moon,
the body's ability for elimination,
purification and detoxification gets
stronger.(the moon's gravity is below
the earth)
So this is the most effective time to
lose weight.
Eat more daikon radish,
seaweed,shitake leafy greens,root
veggies and other fiber rich food this
time of the cycle.
Green tea or mugwart tea may be also
good to dissolve excess fat.
On the other hand, from the new moon
to the full moon, the body absorbs
everything, --fat, toxins--, and tends to
store them.
So this is the time to watch what you
eat and drink more carefully.
Avoid fatty, sugary food or alcohol
toward the full moon.
Whole Life with Jin