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5 Bad Habits That People in the how much is 50 grams of carbs I

• Posted by Larsen Lawver July 21, 2022 Filed in Other 8 views
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  A diet meal plan should always consist of a lean protein, a starchy carbohydrate and a 20 net carbs fibrous carbohydrate. The fiber and protein in this combination of foods slows the digestion of the carbs, consequently providing consistent energy levels, sustained endurance, and a constant supply of nutrients to your body for energy, repair and growth. Knowing what to eat while dieting and how to eat, is essential for progress.

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  What to eat while dieting

  A diet meal plan should always consist of a lean protein, a starchy carbohydrate and a fibrous carbohydrate. The fiber and protein in this combination of foods slows the digestion of the carbs, consequently providing consistent energy levels, sustained endurance, and a constant supply of nutrients to your body for energy, repair and growth.

  Some examples of macronutient ratios:

  Protein definitions:

  Very high protein = 41-50%+

  High protein = 31-40%

  Moderate protein = 25-30%

  Low protein = 15-24%

  Very low protein = less than 15%

  Carbohydrate definitions:

  Very high carb = 65- 70% +

  High carb = 55-60%

  Moderate carb = 40-50%

  Low carb = 25-35%

  Very low carb (ketogenic) = about 5-15%

  Fat definitions:

  Very high fat = 40% +

  High fat = 30%-39%

  Moderate fat = 20-29%

  Low fat = 10-19%

  

  Very low fat = less than 10%

  A diet should always avoid the extremes like 50% plus protein diets or 70% plus carbohydrate diets. The best choice is always a moderate to high carbohydrate, with moderate protein and low fat ratio. The 50-30-20 ratio for a lot of people is the best choice. And people can easily then adjust the ratios, if they want to. This is also called "the baseline diet."

  Example:

  Daily calorie requirements: 2100 calories

  Macronutrient ratio: 50-30-20 - 1050 grams of carbs, 630 grams of lean protein, 420 grams of fat.

  Diet plan:

  Meal 1 - 7:00 am: oatmeal, egg whites, pepper, onion, tomato

  Meal 2 - 9:30 am: oatmeal, 2 scoops whey protein

  Meal 3 - 12:30 pm: brown rice (small serving), top round steak, asparagus

  Meal 4 - 3:30 pm: Turkey breast, green beans, 1 tbsp flax oil

  Meal 5 - 6:00 pm: Salmon, broccoli

  Meal 6 - 8:30 pm: mixed green salad, tuna fish, olive oil & vinegar dressing

  It is quite obvious that diet is very important in managing type 2 diabetes or the risk of developing this dreaded illness. Most people think that reducing only the sugar in their diet is enough. What is not known is the stealth adverse effect of carbohydrates on circulating blood sugar.

  Carbohydrates are not all created equal. Some of them rise more than others the amount of circulating blood sugar. The body response is to create insulin in the pancreas. If this happens too often, an insulin resistance may develop: the pancreas produces more insulin than the body needs. This is called diabetes type 2 and it is not good for you. It may bring along blindness, heart attacks, strokes, kidney damage, inflammation and colon and prostate cancer.

  Obesity is another result of high blood sugar values. Sugar is a very readily source of energy for the muscles, easier to process than fat. This means that the muscles will first burn the sugar and then the fat. From here on, it goes in a circle, a vicious circle: more fat will block cell's insulin receptors and prevent your body from responding to insulin triggering the onset of type 2 diabetes.

  An indicator of the effect of carbs on blood sugar is the Glycemic Index (GI). It measures the increase in circulating blood sugar within three hours after consuming 50 grams of a specific digestible (non-fiber) carbohydrate. The problem with the glycemic index is that some carbohydrate foods have way less than 50 grams in a serving, while others have a lot more.

  A more comprehensive indicator is the Glycemic Load (GL). It takes into account not only the rise in blood sugar but also the amount of the carbohydrate in that specific serving of food hence providing a more realistic picture. To calculate the glycemic load just multiply the glycemic index by the amount of carbs (in grams) in a typical serving and divide the result by 100.

  

  For both glycemic index and glycemic load the lower the better. Values of glycemic index of less than 55 are considered low where more than 70 are high. Similarly for glycemic load, values less than 10 are low and more than 20 are high.

  So how can you deal with type 2 diabetes or reduce the risk of developing one?

  The first thing you can do is quite obvious: eat foods with low glycemic index and even more important, with low glycemic load values.

  The second best thing to do is to exercise regularly (yet another good reason to exercise). Why? Because the sugar once in the blood stream is deposited in the liver or in the muscles. If the muscles get their fill then the liver will take the sugar overflow and trigger the pancreas response. Empty muscles though, can absorb sugar from the bloodstream whenever you eat and prevent blood sugar levels from rising.

  Thirdly, in order to reduce your blood sugar you have to relax. Various studies showed that there is a mean connection between diabetes and stress. Stress hormones like Cortisol may alter blood glucose levels directly. It is also known that stress blocks the body from releasing insulin in people with type 2 diabetes. A double impact with devastating results. Meditation is very effective in reducing stress. It is simple to do with no side effects and fully natural

  

  So if you took the metabolic typing self test and found out that you are a carbo type then it is important to select only the good carbs. Exercise more and relax and you will be all right.