Dietetic culture gives a bad rap to carbohydrates. It's true that walking with low carbon is effective for weight loss, but carbohydrates are at the end of the fuel that our bodies need to recover from exercise and maintain our energy throughout the day. Complex carbohydrates such as sweet potato, cinnamon, lentils and whole grains are considered "good" because they are rich in fibrous hair, and decompose slowly, leaving them longer. For comparison, simple carbohydrates such as white flour, sugars and white rice have less nutritional value and are metabolised faster. But what about oats, breakfast main?
Can I eat oatmeal on a low-moist diet?
Oatmeal (specific oats) is actually grouped with these complex carbohydrates. "The sheep contain fillers, some proteins, iron, B vitamins, and more. Compared to very quick breakfast cereals, oatmeal is a better choice," said Chelsea Amer, MS, RDN, CDN for POPSUGAR. "Plus, oatmeal has a comforting feeling with a" stick to your ribs, "which means you will be satisfied with your breakfast for hours."
While Chelsea, owner of Chelsea Amer Diet and author of It's progressing at 5, says that "there is no definition of low carbohydrate", she called oatmeal as a good choice for a "balanced eating plan" because of the level of fiber. At half a cup served, it contains 27 grams of carbohydrates and four grams of fiber, she said. This is about 13 percent of the recommended daily fiber value, she added, which is 25 grams for women under 50 and 35 to 38 years for men under 50 years of age.
In general, oatmeal is extremely satisfying, and it helps prevent overeating, Chelsea explains. This could be beneficial to people who follow a low carbohydrate diet because you can still eat complex carbohydrates if you are not careful. She proposes pairing oatmeal with high protein foods such as yoghurt, cheese, or eggs, because "by consuming carbohydrates filled with fiber, such as oatmeal, with proteins and healthy fats, you will better balance blood sugar and will Stay filling longer. "You can also try mixing oatmeal with Greek yoghurt separately or to make" oat baking "the night before the busy morning (she gave this recipe as an example with rolled oats, plain Greek yogurt and banana slices, and it looks tasty). Lastly, Chelsea said he avoided prepared oatmeal containing added sugar. For natural sweetness, use fresh fruit.
How much carbohydrates should I eat to lose weight?
POPSUGAR has spoken to many experts in the past, who outlined guidelines on how much carbohydrates daily to eat. It depends on your goals and you need to talk to your doctor about the best number for you, but the calorie intake of the average person should consist of 45 to 65 percent carbohydrates, according to the Institute of Medicine (IOM). Lori Zanini, RD, CDE, said in a previous interview that staying in the lower part of that percentage is ideal if you are looking to lose weight. She, however, advised that you should not go under 130 grams of carbohydrates per day, which is the recommended nutrition (RDA) of carbohydrates published by IOM.
Leslie Langevin, MS, RD, CD, from Complete Health Nutrition, recommends that your diet consists of 25 percent carbohydrates when your goal is weight loss. To understand this, she gave the following equation: multiply the caloric target by 0.25, and then divide it into four (because one carb contains four calories). For example, if you try to eat 1,500 calories per day, the equation will look like this: 1,500 x 0.25 = 375; 375/4 = 93.75 grams of carbohydrates.
If you are trying to gain muscle, Jim White, RDN, ACSM, Jim White Fitness and Nutrition Studios, have proposed a high-carbon diet with a macro decomposition of 55 percent carbohydrates, 25 percent protein, and 20 percent fat. (If you are trying to lose fat and gain muscle, see this expert's advice on how your diet should look like.) Remember, carbohydrates do not have to be your enemies; they can be your friends, even when you cut them for weight loss goals. If you need ideas, check out this list of foods that is approved by a dietitian, and this review of low carbon recipes.