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Fast and slow carbohydrates

How do fast carbohydrates differ from slow carbohydrates?

Carbohydrates fall into two categories: fast and slow. The difference between the two is the speed at which they are digested by the body.

Fast carbohydrates, such as sugar, sweets, white bread and pasta, raise blood sugar levels instantly. This leads to a sudden release of insulin, the hormone responsible for regulating blood sugar levels. Short-term, this can give an energy boost, but long-term consumption of fast carbs can lead to health problems such as obesity and diabetes.

Slow carbohydrates, on the other hand, are digested by the body gradually. They are found in vegetables, fruits, whole grains, oatmeal and legumes. Consumption of slow carbohydrates helps to maintain stable blood sugar levels, prevents sharp fluctuations in energy and creates a feeling of satiety for a long time. They are also rich in vitamins, minerals and nutritional fiber.

An ideal diet should contain a combination of slow and fast carbohydrates. For example, for breakfast, you can choose oatmeal, which contains slow carbohydrates, and for snacks, you can add fruits rich in fast carbohydrates.

Psychological blocks

ttitudes that prevent us from losing weight

Physical aspects - proper nutrition and an active lifestyle - play an important role in the weight loss process. Psychological factors are just as significant. Here are a few psychological attitudes that prevent you from achieving the desired results.

All or nothing

Every step towards a healthy lifestyle matters, and even small changes can lead to big results.

Reward yourself with food

Find other ways to relax and deal with emotional discomfort, such as exercising, reading, or talking to loved ones.

I don't deserve success

Revisit your attitude and believe that you deserve to be healthy and happy.

Food as comfort

Try to develop healthy strategies to manage your emotions, such as meditation, yoga, or socializing with friends.

Fear of change

Gradually make changes in your life and they will become a natural part of your lifestyle.

Fast satiety: the top 5 foods!

Foods rich in protein provide a long-lasting feeling of satiety. Some examples of protein foods include chicken breast, fish, eggs, tofu, buckwheat, low-fat dairy products, and nuts.

Vegetables that are high in fiber can create a feeling of satiety. These include broccoli, spinach, cabbage, carrots, eggplant and pumpkin.

Consuming vegetables high in fiber can help reduce your intake of other food items.

Buckwheat is one of the cereal foods rich in fiber and protein. It provides a long-lasting feeling of satiety and is a healthy food for quick satiety.

Nuts such as almonds, walnuts and hazelnuts contain protein, healthy fats and fiber. They can help create a feeling of satiety and are a healthy snack.

Chia seeds are rich in soluble fiber and alpha-linolenic acid, which promote satiety and a long-lasting feeling of fullness.

Unloading days: how to do them properly?

An unloading day is a day where you limit your caloric intake and eat light and nutritious foods to maintain the overall well-being of your body.

Determine in advance what your unloading day will be and make a meal plan. Choose light, low-calorie and nutritious foods that fit your preferences and dietary restrictions.

Drink adequate amounts of water throughout the day to stay hydrated and help with digestion.

Opt for vegetables, fruits, green salads, whole grain cereal, low-fat dairy or yogurt, eggs, light protein, nuts and seeds. Avoid foods high in sugar, fatty and processed ingredients.

Light physical activity such as walking, yoga, swimming or bicycling classes are recommended during the off-loading day. Physical activity helps to maintain the overall health of the body and speeds up the metabolism.