Despite the unfair rap they get from some diet plans, carbs are not bad. Carbohydrates are actually a vital nutrient. You may crave them for many reasons. Physiologically you crave carbs due to a nutrient deficiency, low blood sugar levels, or (for women) hormone fluctuations may trigger carb cravings. Psychologically, you may crave carbs as a result of stress, the force of habit, or the lure of smells.
Eat a Balanced Diet
The definition of a balanced diet is a habit of eating that satisfies all of your nutrient needs. According to national guidelines a diet is balanced when 45 to 65 percent of your daily caloric intake comes from carbohydrates, 10 to 35 percent from proteins and 20 to 35 percent from fat. In addition, use the Vitamin and Mineral Recommendations resource to see the advocated daily amounts for these micronutrients.
Eat Foods that Fill You
Eat foods that effectively satisfy your hunger until the next meal without overloading your body with calories. Bulk up your diet with fiber-rich carbohydrates such as fresh fruits and vegetables, breads made with unrefined flours, and whole grains such as wild rice. The FDA recommends that women get 21 to 25 grams of fiber daily; for men the recommendation is 30 to 38 grams daily. Shoot for the high side of your range. And eat more low-carb foods. Low-carb foods are have a glycemic index value that is less than 54. The glycemic index is a ranking system that tells how rapidly carbohydrates are broken down into sugar through digestion and absorbed into the bloodstream. The lower the GI value, the longer that carb takes to digest and the longer you feel satisfied after eating that food. Choosing to center your diet around low-carb foods doesn't mean you have to give up certain foods; you just might have to change the type or brand of food in your diet. For instance, breads made with processed or refined flours have GI values above 54. Switch to breads made with unrefined flours such as whole wheat bread or 9 grain bread, which have low GI values. For those high-carb foods that remain in your diet, eat them in modest portions and in combination with low-carb foods, protein-rich foods, fiber-rich foods and foods rich in healthy fats. For example, if you want to have roasted white potatoes (which are a high-carb food), eat them as appetizers, or as a part of meal that contains baked fish and salad.
It's OK to Indulge
When you have an overall balanced diet that not only satisfies your nutritional needs but quells your hunger as well, it's OK to indulge. Allow yourself a small treat now and again. If you feel a taste for chips, go ahead and eat a very small bag of chips. If your diet is balanced and your hunger is generally satisfied, occasionally indulging in a small portion of something "naughty" you have might have a taste for is usually enough to satisfy your craving for it. Depriving yourself of these occasional indulgences only intensifies your cravings and could lead to binging if the craving is put off too long. Just don't indulge when you're hungry.
0 komentar:
Posting Komentar