You probably know …
What makes you fat in most cases is carbohydrate abuse.
But carbohydrates in itself mean little, because it’s a term that includes, for example, fruits, whole grains, sugar, vegetables and refined grains.
Of course, you can’t compare carrots to sweets!
If we focused on refined cereals and sugars, we would find that more and more people are trying to limit their use, now aware of the obvious problems that these nutrients bring.
Yet many people don’t get the results they want, and in some cases they even make it worse. This is due to the 3 most common mistakes concerning the use of carbohydrates .
Culturally in Italy we have always been inclined to eat many cereals and it is indisputable that pasta, risotto, bread and desserts of all kinds have a particular attraction on us.
But what is their correct use and above all what are the 3 mistakes to avoid?
In today’s video you are about to discover:
– when, which and how many carbohydrates to consume
– what are the 3 most common mistakes to avoid
– if age matters for the quantity of cereals to be eaten
– in which conditions you can afford to eat more – the differences between the various types of carbohydrates
I wish you good viewing and remember that to fully enjoy nutrition is one of the fundamental pillars !
A free and happy life starts with optimal health and the two prerequisites necessary for this to manifest are enhanced nutrition and regular physical training.
Carbohydrates are a mysterious thing because the classic nutritional pyramid, the one we have all studied, included a huge amount of carbohydrates, in particular cereals, so the calorically denser form of carbohydrates, and this in a certain sense we has led to the development of a relationship of love and hate with these macronutrients, in particular precisely in their most loved and most hated form, namely cereals. Particularly in Italy where we have a cuisine that is largely oriented to the use of pasta, bread, rice. However, we have some fantastic dishes based on these cereals.
So for many years it was taken for granted that the basis of our diet should be made of cereals and perhaps this was also linked, let’s say, to our traditions, to our type of lifestyle which was very linked to agriculture and therefore even to the heavy physical work that could also justify a consumption of let’s say considerable quantities of cereals.
It is clear that with the change in our lifestyle, especially after the war, and with a great acceleration after the economic boom of the 1960s, even in our country we found ourselves with a percentage of people who work using the body shrinks and most of us today sit somewhere many hours a day for work.
This combination, large intake of cereals and very low amount of physical activity, has been a little bit of a time bomb and year after year in the last decades we have also witnessed a deterioration in our country, let’s say in our metabolic health, an increasingly important spread of diseases such as type 2 diabetes, obesity, overweight, metabolic syndrome , even in categories where this was almost unimaginable, such as in children.
Then, as with rejection, other nutritional approaches have arisen which in a certain sense foresee that carbohydrates are the cause instead of all ills, and therefore we are a bit like that in the midst of this polarity difficult to manage.
On the one hand, carbohydrates are essential in terms of throat and pleasure, they are very good foods, so I find it hard to do without them, on the other hand I am so afraid that they will lead me to gain weight and that they will lead me to get worse of my metabolism.
So what are the 3 most common mistakes ? They are quite logical, but I want to go through them with you so that you can somehow focus on them better.
1. The first mistake is obviously eating too many
The person who spends many years with a high intake of carbohydrates (in particular cereals or even sugars) is a person who is putting considerable pressure on his metabolism, the regulation of blood sugar, the production of insulin from part of the pancreas, and is a person who will undoubtedly be more at risk of suffering some fairly important metabolic consequences for this lifestyle unless they do an enormous amount of physical activity.
This is true for all age categories, it becomes more true as you get older because clearly, even if today it’s not a guarantee to be young, it doesn’t mean to be active, but let’s say on average anyway a slightly younger subject tends to move a little more.
The more you age and the more you stay focused on this type of diet, the more you risk having major metabolic imbalances.
Then and rrr 1 is eating too many .
2. Don’t eat it at all
It is very often the extreme and excessive response to a past that involved a tendency to eat too many.
So from too much you go to nothing and therefore you completely eliminate cereals and what does this entail?
Obviously it implies that there is a kind of imbalance in the caloric intake and therefore those calories that I remove because I have eliminated the cereals I will go to fish them out yes in the vegetables, at best, but clearly the vegetable has a contribution in comparison very low calorie so let’s say that it is difficult to replace the intake of cereals only with vegetables.
I will go looking for them from fruit and at first it might seem like a great idea, but in reality it is not because in reality fruit involves an additional, perhaps greater, imbalance in blood sugar so fruit is fine is a healthy food , but you cannot exceed in consuming fruit and then it also carries the risk that maybe I’ll go looking for those calories I miss by exaggerating with fats or exaggerating with proteins.
But there is one more reason, which I would like to emphasize, which leads me to say that eliminating cereals is not necessarily the right situation, at least in general, then there may be subjects who have different metabolic responses, but the reason I’m thinking about physical activity.
However that may be, physical activity of a certain intensity and commitment uses muscle glycogen and cereals are a very, very efficient means to form glycogen stores.
It is much more difficult to recover the energy expended with physical activity through the consumption of only vegetables and fruit, so for those who want to exercise, drastically reducing cereals is not necessarily the right choice, even in those people who are approaching a weight loss program, or rather fat loss.
It is clear that they may have to reduce their intake of cereals, but they do not necessarily have to be completely eliminated, especially on days when you are exercising.
3. Not knowing which ones to eat
That is, to think that there is no difference between, for example, sugars, fruits, vegetables, refined grains, whole grains. In reality the differences are enormous, that is, even if they are part of a large category that is that of carbohydrates, each of these foods has important differences.
But even if we were only on cereal, you understand that the difference between a refined cereal and a whole cereal is a substantial difference.
The fiber contained in whole grain will give a metabolic response that is completely different.
So these are the 3 mistakes people often make when trying to change their diet and want to manage carbohydrates differently:
– mistake number one is the most passive one, meaning you don’t even notice it, but you end up eating too many. You can try to be careful, but then that pasta dish draws you in and you can’t wait to eat it. The reaction can be to eliminate them, and perhaps it is an overreaction.
– mistake number three is not being able to tell them apart. In reality, if we were able to make these distinctions well, cereals could remain part of our diet without major problems.
So some whole grains dosed according to how much physical activity you did that day are the simplest, least extreme solution and probably the one that gives us the most positive effects.
Learn to avoid mistakes like these, watch my video lesson ” The timing of nutrition “. It is precisely aimed at avoiding the most common mistakes.