How to lose extra weight
If your resolution for this year is to lose excess weight. But you worry about your carb craving, so come with us to learn about a new diet that will help you lose weight and eat the carbs you love.
How can I lose excess weight quickly?
Many try to follow many different methods to lose excess weight, but some are exposed to health risks when they make the mistake of trying to lose weight dramatically in a very short time, so they follow harsh diets that may affect their health in general and affect their health. Hair health The cause of hair loss may be due to a disorder in the level of vitamins, hormones, or essential elements that the body may be deprived of as a result of following harsh diets in order to lose weight.
What is resistant starch?
Resistant starch is a different type of fiber that is digested in the large intestine, not the small intestine, where it ferments. This difference leads to a number of health benefits. “Resistant starch provides a good reason not to skimp on healthy carbs,” says Hope Warsaw, author of Diabetic Meal Planning Made Easy and Resistant Starch Consultant for High Maize.
These healthy carbs include a variety of foods including whole grains, pods, and vegetables. Not only are these foods packed with vital nutrients, as they contain fiber, but they also help digest more slowly, prolonging feelings of satiety and satiety.
What is the recommended amount of these foods?
"At the very least, we should all be getting ten grams of resistant starch a day," says David Federed, a registered dietitian and author of The Skinny Carbs Diet, in his book. This is the amount associated with weight management and glucose (blood sugar) control.” The American diet provides only 5 grams per day, and David recommends choosing these starchy foods and cooking them slowly at a simmer.
Low heat.
How do I lose 20 kilos in a month?
Experts have limited the amount of resistant starch to 15-20 grams for health benefits, including digestive health and improved blood sugar. "More can mean better," says Hope, and studies have shown that you can eat about 45 grams a day without developing pesky digestive issues like bloating, which other fibers can cause.
Where do I find resistant starch?
1/4 cup of dark blue beans - 4.9
1 medium banana, green in color - 4.7
3/4 cup of peas (beans) - 3.8
1/2 cup of chickpeas - 3.1
3/4 cup cooked rice - 2.6
2 slices of black bread: bread made from coarse rye flour - 2.3
1/2 cup mashed potatoes - 1.8
1/2 cup barley - 1.6
1 cup of pasta - 1.4
1/2 cup of black beans - 1
1/2 cup quinoa - 1
1-8 Cornbread- 1
1 cup corn flakes - 9
1/2 cup green peas - 7
These nutritional values are from the USDA Nutrient Database.
How do you get started?
Over the course of six weeks, I aim to gradually increase the amount of these foods up to 20 grams of resistant starch per day. Because baseline calorie intake can increase on any weight loss plan, most women of average weight and height can consume 1,400 calories per day in the first week, and 1,600 calories thereafter. Aim to eat 25-30 grams of total fiber per day.