carbohydrates versus fats

The statistic is candid as NIDDK ca.64% of American women in their 20 years and older are overweight, while over 35% of American women in the same age group are obese. Many diets are often at odds with each other, while a recommended abandoning the use of fat, the other recommends to do the same with carbohydrates. There are many products defatted with a high content of sugar in the shops, or products containing artificial sweeteners, but with a high content of fat. This means that, despite the abundance of food in stores, only your wallet loses weight on the consumption of these foods. But not us. So who are enemies of our body overweight poor? We are gaining weight?

Fat?

Chinese say that we are what we eat (and breathe, but the environment is beyond the scope of this article). In other words, if you eat fat you get fat. It is reasonable, fat has 9 calories in 1 gram, while carbohydrates and protein have only 4 calories in 1 g. So it is only logical that if you cut the fat in your diet, you must inevitably become lighter. But it is so in reality? Even more, several studies have shown that diets low in fat or carbohydrates are of little effect on most people.

The reason is not in the diet, but in the fact that reducing dietary fat leads to a situation where their place is filled with simple carbohydrates, like white bread, potatoes, white rice and pasta. These carbohydrates are not their hunger for long, and propensity to lead to overeating. And generally, the daily calorie consumption increases too. At the same time, if you eat some simple carbs with a reasonable amount of fat, digestion becomes slower and you do not hunger for longer.

Many nutritionists follow this "logic" and believe that fat people fat, while cutting fat makes people leaner. And if at the same time reduce the amount of calories, the process will go even faster. Japan and China provide good examples. Fat less than 10% in their diets, while part of calories from carbohydrates is rather high.And the level of obesity in these countries is very low.

Diets with fat under 20% usually result in the sensation of hunger and discontent, and people do eat too much at meals. The most effective schemes are those where 20-35% of calories from fats, it is equal to 30-50 grams of fat per day. But the numbers are very different and you should find yourself, what percentage of fat will be ideal in your diet. And fat should be unsaturated, and unprocessed, which raise the level of cholesterol in the blood. Mono-and polyunsaturated fats are to dominate in your diet. These fats are contained in vegetable oils, fatty fish, walnuts, sunflower seeds and avocado.But remember that fat even useful have many, many calories.

Or carbohydrates?

For carbohydrates long, particularly those produced from sugar and white flour, were considered the primary "enemy" of people. It was recommended to avoid carbohydrates because they contain glucose, which increased the level of sugar in the blood. This level drops so fast, leaving acute sense of hunger and fatigue. But fat, in contrast, were considered more favorable. It was believed that fat caused satiety, through which people eat less and therefore fewer calories used. The moment came, it appeared that the effect of satiety to fat consumption has been grossly exaggerated. Protein and carbohydrate, high fiber content are more nutritious than fat.

Carbohydrates turn into a really fatty deposits?

This question returns us back on calories. With so many "soft" carbohydrate calories around us reducing carbohydrates in the diet can lower the weight, because, again, reduces the amount of calories. But food experts sound mind at the end, that all carbohydrates are equally harmful.

Opponents of carbohydrates in the debates on the weight loss is often overlooked as fruits, vegetables and whole grain foods are carbohydrates too. But it is not reasonable to reduce their consumption of these products are the very foundation of eutrophication (healthy food) and the healthiest diets. Fiber contained in these products, give high degree of fullness and avoid excessive consumption of calories. The fiber is digested at a slower pace, and thus helps maintain optimal levels of blood sugar for a long time, not allowing the sensation of hunger. Thank you to large amounts of fiber in these products, you can eat them in sufficient quantity in a meal and short of calories, ie lose weight.

No matter what nutritionists support, fats or carbohydrates, most of them agree that to lose weight one need to reduce the amount of calories, then choose a proper weight loss. Besides the healthiest diets and those are useful in the long term, not very fast, and those that include the widest variety of food from different food groups.