The gym is not the only place where you can lose weight but the kitchen as well. This article will discuss one of the ways to lose weight without going to the gym.
Lose weight in the kitchen
If you compare all methods and diets that are meant to lose weight, then you will see that they all have something in common. This similarity is always based on a negative energy balance. A negative energy balance means that you eat fewer calories than your body needs. To create a negative energy balance, managing your food intake can suffice. It is therefore not necessary to exercise to create a negative energy balance.
Some people think that you need to exercise to lose weight. Exercise will let you burn calories to create a negative energy balance. However, this negative energy balance can also be achieved by eating less. You can say that weight loss starts in the kitchen, even if you do sport.
In a negative energy balance, the body lacks calories to meet its daily energy needs. The average woman needs 2,000kcal daily, and the average man is 2,500kcal. These values are based on women and men who do not exercise. If there is a vigorous activity, the calories needs will be higher depending on how long and how intensive your activity. The body always needs energy; to keep the body at a temperature, for breathing, heart rate, coughing to keep out disease causing agents, etc.
With a negative energy balance, the body will use the fat reserves to meet the daily energy needs. Depending on the type of diet you choose, you can influence the degree of fat burning. Over the last few decades, it has become increasingly clear that a low-carb diet stimulates fat burning.
How does a low carbohydrate diet burn fat
A few decades ago, the general idea was that people need low-fat diet was to lose weight. That also seems logical, if you want to lose weight then you will have to lose body fat. This also explains why companies still sell products with fat. The general view is that a low-carbohydrate diet works better than a low-fat diet. The first who came to this insight was Dr. Atkins. The method he came up with became known as “Dr. Atkins diet.”
Dr. Atkins was a cardiologist. He finds it frustrating that his patients hardly lost weight with the low-fat diet recommended at that time. Due to his observation, Dr. Atkins studied all kinds of research conducted to find out the effects of diet on losing weight. He then concluded that it is better to lessen the carbohydrate intake of his patients. With his low-carb diet, his patients did lost weight.
Principle behind the low-carb diet
Our body has three types of fuel: carbohydrates, fats, and proteins. You call these macronutrients. The body preferably burns carbohydrates to meet its energy needs. It takes the body little energy to extract energy from carbohydrates. If you eat few carbs, then the body can not get enough energy from carbohydrates. This causes the body to switch to burning fat. By limiting carbohydrates, you will force your body to burn fat.
The blood sugar and insulin
Another advantage of a low-carb diet is that the blood sugar level will have less fluctuation. Large changes in blood sugar levels cause the hormone to produce insulin in large quantities. This hormone is responsible for the body storing and holding fat.
If you have eaten a carbohydrate-rich meal, such as a plate of pasta or rice, then these carbohydrates will break into single carbohydrates: glucose. The blood increases the glucose which increases the blood sugar level. More carbs intake means higher your blood sugar level, and the more insulin is being produced. The type of carbohydrates we eat determines how fast the blood sugar level rises. For example, white rice, white bread, baked potatoes, pasta, soda, and sweet dishes cause a rapid rise in blood sugar levels. This will make the body more insulin.
Regulate the body’s insulin production
The body needs carbohydrates to remain healthy, so you must eat small amounts of carbohydrates in a low-carb diet. That is why it is important to ensure that the body does not create too much insulin. You can take care of this by eating carbohydrates that are being digested slowly. This results in a smooth and even release of glucose into the blood. You can find slow breaking down carbohydrates in whole wheat products like whole wheat bread and whole wheat pasta. You must avoid foods with fast breaking down carbohydrates. Replacing carbs with proteins is another way to make the low-carb diet easier. Another advantage is that proteins are digested slower, which means that you will not easily get hungry. Another benefit of protein is that it consumes more energy to digest than digesting carbohydrates.