The process of losing weight is directly related to changes in the level of sugar in
blood. If you want to lose weight and keep your figure in good
form, it is worthwhile to understand why blood sugar rises and falls, and
how his fluctuations affect the size of your waist.
Once in the small intestine, food carbohydrates are broken down with
the formation of glucose. Glucose is rapidly absorbed into the blood and
circulates throughout the body. Excess glucose is stored “on
any case “in the form of glycogen in the liver and muscles.
That glucose that entered the bloodstream supports
vital functions, it gives energy to those cells that are busy
important work – the brain, heart, adrenal cortex. Concentration
blood glucose molecules called “sugar level”.
Changes in blood sugar levels
Blood glucose concentration in a healthy adult
varies from 4 to 8 mmol / l, and changes during the day, in
depending on what and how much we eat. If we abstain
from food intake, blood sugar levels fall below 3.9 mmol / l, and
we begin to feel hunger and everything connected with it is weakness,
weakness, poor performance, bad mood and even
After eating, glucose levels are very fast, literally
a couple of minutes, increases (in healthy individuals – up to 7.8 mmol / l) and smoothly
reduced in a few hours.
Тело чутко реагирует на любые колебания уровня глюкозы blood.
Sometimes a small piece of chocolate or a cup of sweet tea is missing.
(2-3 teaspoons of sugar) to kill the feeling of hunger, bring
feeling tired or out of a coma diabetic.
Insulin and Fat Deposition
On the flow of glucose from the outside and change its blood level
the body reacts by increased synthesis of insulin, a hormone that
responsible for building up body fat stores.
When you eat foods with a high glycemic index,
and this, above all, carbohydrates, thereby thereby increasing for a long time
the level of glucose in the blood, and hence the content of the hormone insulin.
Insulin, besides helping to store fat from food, is also
inhibits the splitting of your own “social discoveries” (which you
watch on the hips and abdomen).
Most insulin is synthesized when you eat sweets.
Therefore, until you give up sugar – in pure form or in
the composition of other products – to lose weight you will be very difficult.
A slimming person must understand what makes the level change.
sugar, and try to keep blood sugar at a moderate level and,
If possible, avoid sharp fluctuations. Do not make long
breaks between meals, and there are often small portions,
to keep sugar from falling, that is, to prevent states
It is important not to let the sugar be too high, to reduce it.
carbohydrate intake, above all, sweet, flour, peeled
How many carbohydrates are there?
Completely exclude carbohydrates, as it is advised to do on
carbohydrate-free diets are impossible. If you completely remove the carbohydrates from
diet, while maintaining the usual level of activity, then there is
most likely to drive themselves into depression.
The minimum amount of carbohydrates to eat
day is 120 grams. That is what the brain needs for
full work. Ideally, these should be complex carbohydrates –
vegetables, whole grain cereals – low glycemic index
(below 40). This indicator shows how much will increase
blood glucose level after drinking a certain product.
The general rule is that the lower the glycemic index, the better for
Why you can not eat carbohydrates at night
If on a diet you allow yourself carbohydrates with high
glycemic index, it is very important that they are used in
in the morning. This is due to the fact that the splitting of its own
Fat mainly occurs at night. If after 18 pm
eat a sweetie or large portion of pasta, then the glucose level in
blood can stay high until morning. And where a lot of glucose,
there is also full of insulin, which, in fact, stops
fat breakdown. It will be a shame if the whole day of your diet goes
down the drain because of a small dessert for dinner.
Therefore, the plan is: yummy in the morning, pasta only for lunch, and
overnight light vegetable salad with any low-fat protein –
seafood, cottage cheese or egg. Eat five times a day
little by little Not to starve.
By the way, when they say that some products, such as cinnamon
or chicory tend to regulate sugar levels, then usually
imply that they gently lower the blood glucose concentration,
returning this indicator to normal values. That is why
These products are advised to add to your diet to those who lose weight.