There are two types of carbohydrate sources – sugars and starches. Sugars are simple carbohydrates that can be easily digested by your body and include foods like cake, soda, candy, jellies, and fruits. Starches are complex carbohydrates that take longer to be digested and include foods such as bread, grains, pasta, tortillas, noodles, fruits, and vegetables.
Contrary to most people’s beliefs, carbohydrates do actually play a part in a fat loss diet and fitness program. There are good and bad carbs and it’s the good carbs we need more off.
Here are just a few of the best carbohydrate sources:
|Baked Potato||Sweet Potato|
|Whole-wheat bread||Shredded Wheat|
|Wholewheat Cereal (Shredded Wheat, Muesli, Bran Flakes)||Lentils|
Carbohydrates maintain the functional activity of the cells, as well as supplying the energy needed for the functioning of the human body. It is one of the major constituents of a healthy and balanced diet. Carbohydrates are either the dominant or minimal nutrient found in food. It is vital to know the amount of carbohydrate present in your food, especially when following a particular diet or fitness plan.
How many carbohydrates sources should my diet include?
Most medical experts say that 60% of the calories you eat every day should come from carbohydrates.
So if your daily formula is:
- 60% you need to get from carbohydrates
- 25% you need to get from proteins
- 15% from fat
For 2000 calories per day:
- 1200 from carbohydrates
- 500 from proteins
- 300 from fat
For 3000 calories per day:
- 1800 from carbohydrates
- 750 from proteins
- 450 from fat
If your body doesn’t get sufficient carbohydrate sources, it can and will convert protein into a carbohydrate energy source. This process, known as gluconeogenesis, is not positive for the muscle building process. It is energy intensive and inefficient, sacrificing the energy and nutrients needed for muscle growth.
Only through a balanced diet with sufficient carbohydrate intake can the body reach its fullest muscle building and fat loss potential. In combination, this is the best way to lose belly fat.