Controlled Carbohydrate Diets

We all have been on the low carbohydrate wagon at one point in our quest in the battle of the bulge but does a "controlled" carbohydrate diet work to shed excess body fat? The answer to this in many research studies is yes it does work and is an effective way to also control cravings. The real answer though is does it for you the individual? Some people do not do very well with a controlled carbohydrate diet and thus it is important for these individuals to do what works best for them.

We really do not know about all the factors that cause food cravings. More research is needed to help us understand more about our appetites and satiety. Many researchers state that a decrease in blood sugar stimulates hunger. This may explain cravings for high carbohydrate foods, which are a quick energy source.

Studies advocate that there is a "mind-mood-food connection" link with the brains chemical serotonin (sair-oh-TO'nin). Serotonin helps a person feel less pain, anxiety and stress, so it improves mood by increasing relaxation and calmness. Some experts think that people who crave carbohydrates have low serotonin levels. Others caution that these cravings may just be an emotional/feeling issue.

A controlled carbohydrate diet has many benefits to your health and fitness.

There are a lot of potential benefits to a controlled carbohydrate meal plan. People who are more sensitive to carbohydrates are probably more likely to receive the most benefits. Recent studies state that most people have a low tolerance level for carbohydrates.

Here are the benefits:

Fat loss (even when not restricting calories)

Improved triglycerides (cholesterol)

Reduced blood sugar levels.

Increased HDL ("good") cholesterol.

Improved insulin sensitivity.

Decreased blood pressure.

Lower blood insulin level.

Less muscle lost.

But how do we control the cravings we get for sugary, processed, starchy foods? Eat more protein! Protein fills you up and keeps you fuller longer and this decreases the chances of bingeing on sugary processed carbohydrates.

These are some of the most commonly reported benefits that a controlled carbohydrate produces. Results may very from individual to individual.

You energy increases.

Cravings for sweets virtually disappear or become less noticeable.

Your IQ increases! No really what happens is your mental focus increases and brain fog disappears.

Your mood and emotions improve.

Your relationship with food improves and less "emotional eating" occurs.

You smile more! Your dental hygiene improves and you get less dental plaque and your gums become healthier.

Less frequent headaches.

PMS symptoms reduced.

Less gastrointestinal issues and less heartburn occurs.

Your skin glows!

The most important factor is no matter what diet you choose, the most important question you can ask yourself is, "How willing am I to do what it takes to make a permanent change?" All the information, tips, support, recipes, etc, are there to help you, but if deep down you aren't ready to make a real change, no diet in the world will last for long. You must believe in yourself that you can change and be successful!

Bonus tip: If you are participating in a strength training program it is optimal to not reduce your carbohydrate grams below "100 grams net carbs". Net carbs means you minus your fiber grams from your total carb grams. You need these 100 grams of carbs to fuel your workouts!

Nelson Roque is a Fitness/Body Mind Weight Loss Mentor who has lost 75 lbs and has kept it off for 1.5 years; he is also a sports nutritionist who focuses on total body well-being.

For more information please visit the following website for daily inspiration and motivation to get your journey of a healthy active lifestyle started.

[theweightingroom.com]

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