50 grams of carbohydrates per day menu. How many carbohydrates do you need per day on a low-carb diet and how to count them. The correct ratio of proteins, fats and carbohydrates for weight loss

Before telling you about carbohydrates, their role in the body, as well as how many carbohydrates you need to eat in order to lose weight, I would like to pay attention to this: for weight loss, it is more important to determine not what and in what quantities you need to eat, but something that should be completely abandoned. And these are, first of all, fast ones - sugar, products made from white sifted flour, any bun, muffins and sweets, white polished rice. If you want to lose weight, these products should be completely forgotten. But you can eat slow carbohydrates. In what quantities - now we will tell.

The brain needs about 150 g of carbohydrates per day to perform its function. Most of them enter the body with food, a little more is obtained as a result of the breakdown of its own fats, plus a certain amount is synthesized by the normal microflora of the large intestine.

In order not to take risks once again and not rely on your little friends (germs), you need to insure yourself and start from this figure - 150 g. This is the minimum that will allow you to maintain normal mental activity in the absence of serious physical activity and not drive yourself into depression due to lack of glucose.

The same amount of carbohydrates - no more than 150 g per day - is recommended by Mark Sisson, a popular Western preacher of the paleo diet. In particular, he writes:

“Consuming 300 grams of carbohydrates per day, you put yourself at risk of getting obesity, diabetes and other diseases.

Eating 150-300 g of carbohydrates per day, you will slowly but surely gain weight (one kg of fat per year). If you do not exceed the figure of 100-150 g per day, you will be able to maintain weight within the normal range.

Reducing the amount to 50-100 g of carbohydrates per day, you will lower your insulin levels and increase your own fat burning.

Less than 50 g of carbohydrates puts the body in a state of ketosis, but this is only allowed for one or two days in order to start the process of losing weight, and supplementation is mandatory.”

low carb diets

Popular low-carbohydrate diets are based on the principle of reducing the amount of incoming carbohydrates, for example, and the diet of Dr. Atkins. At the first stage, patients will face a sharp restriction of carbohydrates (up to 20-40 g per day), which puts the body into a state of ketosis and starts the process of losing weight. In subsequent stages, the bar is increased to 60 g per day, which helps to maintain weight.

The bad news is that adherents of these diets do not limit the amount of fat they eat by eating fatty meats and sausages. In addition, there are other shortcomings, the main of which I would note polydeficiency of vitamins and microelements. Not without reason, in his works, Dr. Atkins indicates a long list of all kinds of nutritional supplements that are strongly recommended for use, otherwise the body has a hard time.

Yes, and his own negative example - Dr. Atkins died at 73, and at the end of his life had a weight of 120 kg - does not particularly inspire confidence in this technique, as well as its own Russian analogue - the Kremlin diet. However, the principle itself - eating less carbohydrate foods to cause weight loss - is correct. If you want to lose weight, you need to reduce the amount of incoming carbohydrates.

I do not see much point in counting carbohydrates in natural foods - vegetables and fruits that can be eaten in any quantities. Judge for yourself, in order to gain 100 grams of carbohydrates, you will have to eat two kilograms of cabbage or one kilogram of apples. Therefore, vegetables and fruits should not be afraid. The only exception is foods high in starch (potatoes and other root vegetables, peas, legumes), the intake of which should be limited and controlled. In the case of store-bought food, the necessary information can be found on the label.

Take, for example, whole grain rye bread. Look for the carbohydrate content on the label. Let's say it is equal to 40 g per 100 g of product. To maintain a figure, we are allowed to eat no more than 150 g of carbohydrates per day. This amount is contained in 375 g of whole grain bread.

To lose weight, you should eat less than 100 g of carbohydrates per day, which corresponds to 250 g of such bread.

How much of what carbohydrates can you eat to fit that very figure of 40 g, which is recommended at the first stage of low-carb diets? Actually quite a lot.

For example, two green apples in the morning (200g = 20g carbs), 300g green salad for lunch, and 200g zucchini for dinner (10g).

Counting carbohydrates in white bread, muffins and cakes is not worth it. Let me remind you that any refined and highly processed foods are not suitable in principle.

Carbohydrate diets have been around for over 20 years, but they are still a source of controversy, especially among those trying to lose weight. The theory behind the low-carb diet is quite controversial, and this is not surprising, since it is known that nutritional requirements are highly individual, especially in cases where weight loss is at stake.

Because people's needs are different, this article was created in the format of a guide to help you optimize your carb intake and choose healthy foods, whether you're trying to lose weight or training for a long marathon.

What are simple and complex carbohydrates?

• simple carbohydrates also known as "sugar". These are carbohydrates, consisting of one or two "bricks" connected in a chain. "Bricks" are glucose, fructose and galactose. Because the chains are short, they break easily, so they taste sweet when they hit the tongue. Foods high in simple carbohydrates include sweeteners (regular sugar, syrup, honey), candies, jellies and jams, fruits, beans, and flour.
• Complex carbohydrates called "starches" or "fibers". These are carbohydrates made up of three or more sugars linked in one chain. They use the same building blocks as simple carbohydrates, but the chains are larger and take longer to break down, so they taste unsweetened. Foods high in complex carbohydrates include bread, rice, pasta, beans, whole grains, and vegetables.

DID YOU KNOW? Dietary fiber (fiber) also contains carbohydrates, but they have no energy value, since they are not digested and absorbed in the human body.

Looking at the label, you will immediately see "dietary fiber" and "sugar" listed under "carbohydrates", but have you ever wondered why they are separated? "Carbohydrates" include sugar, fiber and starch. Sugar and fibers are put on the label because it is important for us to know their quantity. And the amount of starch usually does not interest us, so if you want to find out how much is contained in food, use the formula:

How to Calculate Your Carb Needs

How many carbohydrates should you eat per day? Carbohydrates are essential to life and are found in almost all foods. The human body needs carbohydrates to perform basic functions, especially glucose, as it is the preferred fuel for tissues and organs. Glucose is also the only source of energy for red blood cells. Without enough carbohydrates, the body will break down hard-synthesized protein in muscles and organs to convert them into usable glucose.

The recommended daily intake of carbohydrates is 130 grams. This is the minimum amount needed to nourish the brain, red blood cells and central nervous system of an adult in the optimal mode. What happens when you eat too few carbs? If you can't keep your blood sugar levels in the right range, your body starts to break down protein (which can be turned into glucose) to bring your blood sugar back to normal. And you lose muscle tissue!

Of course, you should be eating more than the recommended 130 grams of carbs per day: many dietary guidelines suggest that carbs make up 45 to 65 percent of the average person's total calories. But our bodies can adapt to different living conditions, so there is no universal indicator.

The 45-65% range is so big that you might have trouble. If you can't manually calculate your macronutrient needs, then let 50% of your calories come from carbohydrates. Or you can follow the general rule:

The rule for calculating the required amount of carbohydrates

45-50% of calories coming from carbohydrates is likely to be a better weight loss option than a higher carbohydrate diet. If you're exercising vigorously for more than 1 hour a day, or doing endurance training before a marathon, for example, then you're better off sticking to the 55-65% range.

To determine your carbohydrate needs in grams:

• Step 1: Determine what percentage of carbohydrates you need. Choose 45%, 50%, 60% or 65%. Convert this number to decimal (for example, 50% is 0.5).
• Step 2: Multiply your "total calorie goal" by the decimal value. This gives you the number of calories that should come from carbohydrates.
• Step 3: Take the number of calories you get and divide by 4 to get grams of carbs.

When to Eat a High-Carb Diet

A high-carbohydrate diet is beneficial for daily moderate to high aerobic exercise (running, swimming, cycling). Why? Because the more carbohydrates you eat, the more glucose your body stores as muscle glycogen. And the more glycogen, the more fuel you have for your next activity.

For training, it is the absolute amount of carbohydrates (in grams) that matters, not the percentage of total calories. You can use this table to calculate the amount of carbohydrates you need to eat daily to improve your performance.

Is a low carb diet right for you?

The traditional low-carbohydrate diet is a diet containing less than 40% of calories from carbohydrates, and it is natural that many people on such a diet will lose weight and be able to maintain it for a long time. It's popular for good reason, but it's not the only way to lose weight, and it's not for everyone. A diet low in carbs (especially a restrictive one) affects your blood sugar, which can negatively impact how you feel. This diet can be difficult to stick to. Carbohydrate cravings rise at the beginning because blood sugar levels can drop below what your body is used to. As the body adjusts to the new state, you may experience unpleasant symptoms. People experience hypoglycemia in different ways and to varying degrees. The signs and symptoms are fairly general, meaning they can be caused by other causes as well. Their intensity varies from mild to completely unbearable. Among them: sweating, nervousness or anxiety, chills, irritability, dizziness, headaches, hunger, nausea, fatigue, blurred vision, lack of coordination and much more. Depending on your individual response to low carb foods, you may have one or more of the symptoms described above. If you decide to experiment with this diet, here are six tips to make the transition more manageable and sustainable:

• Monitor your blood sugar levels. It is difficult to predict how the human body will react to low blood sugar, as it can vary. When starting a low-carb diet, watch for signs of hypoglycemia (see above). If you experience them, eat a small portion of a carbohydrate-rich food, such as a piece of fruit, a few crackers, or a slice of bread.
• Smoother entry into a low-carbohydrate diet. Track, for at least a week, how many grams of carbohydrates you consume daily. Then slowly reduce your target level by 5-10% (or about 30-50 grams daily) every week until you reach your desired goal. Be sure to increase your fat and protein intake in order to compensate for the loss of energy from carbohydrates that have been eliminated from the diet.
• Choose balanced, nutritious foods. Choose high quality carbohydrate foods such as whole grains, fruits and vegetables that are full of fiber, vitamins and minerals. Buy high-quality proteins such as eggs, beans, chicken, lean beef, and pork. Consume healthy fats in the form of foods that contain monounsaturated and polyunsaturated fats: fish, nuts, avocados, and olive oil.
• Don't get dehydrated, drink plenty of fluids. If you're cutting back on carbs, you're likely eating (and digesting) more protein. For optimal digestion and further use of protein, a large amount of water is needed.
• Be careful with rapid weight loss. If you've lost more than 1 pound per week, be careful. You most likely lost more water and muscle mass than fat. Increase the number of calories to lose weight slowly, but at the expense of body fat.
• Know the measure and understand when you need to return to bread. Be honest with yourself and answer: Are you satisfied with low-carb foods? Do you feel good? Our bodies can adapt to eating with different amounts of carbohydrates, but for some, excessive sugar cravings and hypoglycemia can be a constant source of stress. If you feel like your diet is too low in carbs, don't be afraid to take a step back. Aggressive carb restriction isn't the only way to lose weight. Keep this in mind, because you will be more likely to reach your goals, lose weight and keep it off if you feel good and are happy with what is happening to your body.

How to choose the best carbohydrates for your body?

It doesn't matter if you are a healthy person who wants to lose weight or maintain your current weight, or someone who wants to improve athletic performance. Here are three rules to help you choose healthy carbohydrate foods. One word of caution: if you're an active athlete and want to optimize your performance, not all of these rules will help you.

• Choose whole food sources of complex carbohydrates such as vegetables, beans, nuts and seeds. 100% whole grain bread and pasta, as well as brown rice, should be included in your diet. These foods are a source of fiber, vitamins, minerals and protein.
• Eat fewer complex refined carbohydrates such as white rice, white bread and traditional pasta. These foods are more processed and healthy nutrients (fiber) have been removed from them.
• Enjoy simple carbohydrates in moderation. Most simple carbohydrate sources are considered "empty calories" because they are high in calories but low in micronutrients. They are the likely culprits for the rise in blood sugar. Fruits and milk are exceptions to this rule because they contain healthy vitamins and minerals.

DID YOU KNOW? The simple sugars in fruit are associated with fiber, while those in milk are associated with protein. Both of these reduce their effect on blood sugar levels.

Consuming no more than 50 grams of carbohydrates per day is typical for a low-calorie, ketogenic diet. This type of eating plan changes how your body uses energy. Normally, your body uses carbohydrates as its preferred fuel source. If you limit your carbohydrate intake to 50g or less per day, the body will instead use fat as its main source of energy. The Atkins diet is arguably one of the most famous ketogenic diets. Discuss this with your doctor before starting a low-carb diet. This type of program may not be suitable for those who must restrict their protein intake due to kidney problems.

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Ketogenic Diet 101

While carbs sometimes get a bad rap, it's important to know that they're an essential part of your diet, and many nutritious foods contain carbs. The problem comes when you get too many carbs from processed foods like pizza, cookies, and baked goods, which provide few nutrients. On a ketogenic diet, your carbohydrates come primarily from non-starchy vegetables and some fruits. The disadvantage of a diet containing 50 g of carbohydrates is that it is less in fiber. However, ketogenic diets are safe and effective for treating obesity when used for up to 24 weeks, according to a study published in Experimental and Clinical Cardiology in the fall of 2004. You may need to take a fiber supplement until you can increase your carb to make sure you meet your fiber needs. Consult with your physician.

Getting Started on 50 Grams of Carbs

The first step is to create a meal plan so you know how many carbs to eat with meals and snacks. If you stick to low-sugar, non-starchy vegetables and fruits, you shouldn't have problems staying within your target range. Distribute carbohydrates throughout the daily meal. How you distribute your carbohydrates is up to you. For example, try having 10 grams of carbs per meal and snack if you plan on having three meals and two snacks per day. For each meal you will need a measuring cup/and/or food scale. This is the only way to ensure that you stay within your target food range.

Low carb fruits and vegetables

To make it all, check out vegetables at 5 grams per serving. Nonstarchia vegetables have about 5 grams of carbs per cup raw, or 1/2 cup. You have a wide variety to choose from: asparagus, green beans, broccoli, Brussels sprouts, celery, cauliflower, eggplant, mushrooms, onions, leeks, peas, zucchini and summer squash. Leafy greens also contain 5 grams of carbs in the same serving.

As with vegetables, look at the fruit content in the carb. An easy way to get started is to get to know fruits that contain 5 grams or less of carbs. The serving size for fruits is 1/4 cup raw. Fruits in this category include coconut, cranberries, strawberries, raspberries, apricots, honeymoon, cantaloupe, and blackberries.

Day on 50 grams of carbohydrates

If you're not careful, it's easy to eat too many saturated fats on a 50g daily carbohydrate diet. Just like with regular meals, most of your fat should come from unsaturated sources. Saturated fat is only found in animal foods, so opt for lunch options.

Eggs are the staple of the ketogenic plan. A typical breakfast is scrambled eggs, two slices of turkey bacon, and 1/4 cup raspberries. Lunch idea is spicy shrimp with almonds, 1/2 cup broccoli and 1/2 cup spiral "zucchini pasta". Snacks help conserve your energy and keep you full between meals. The same principles apply, so consider nutrition when choosing a snack. A few snacks include celery sticks stuffed with peanut butter, reduced fat cottage cheese with 1/4 cup strawberries and cucumber slices topped with tuna and avocado. Steam salmon with 1/2 cup asparagus, 1 cup salad greens, and your favorite low-carb, low-fat dressing is a sample lunch idea.

low carb diets useful because they are a vitamin-mineral complex. Restriction in food allows you to cope with the habit of eating a large amount of flour and sweet products, as well as losing extra pounds.

At the same time, few people decide to switch to a healthy diet of plant and animal products for fear of giving up the pleasure of eating food. People do not think about the benefits of a healthy diet for their body.

What is meant by low carbohydrate food?

It is necessary to clearly define what carbohydrates are and how to avoid negative consequences if used improperly. A diet low in these micronutrients should be individualized for each individual because carbohydrate sources make up 20-30% of daily calories. The body takes most of its energy from confectionery, cereals, sweet fruits and starchy vegetables. Such food products contain up to 50–100 g of hydrocarbon chains.

The ketogenic diet is low in sugar and high in fat. Subject to such restrictions, a person should eat only 20-50 g of carbohydrates per day to enter a state of ketosis. This is the stage of carbohydrate starvation of cells, when the body begins to burn fat due to insufficient glucose to compensate for energy costs.

With a daily intake of about 100 g of net carbohydrates, it is necessary to clearly divide the latter into three meals of 30–35 g each. Natural saccharides are the amount of carbohydrates without fiber and sugar alcohols. The latter do not affect the concentration of glucose in the blood plasma. When determining net carbohydrates, fibrous granules are not taken into account, since they cannot be broken down and absorbed in the small intestine.

This knowledge allows, while following a diet low in saccharides, to eat plant foods with a high content of fiber - nuts, seeds (cereals), starchy vegetables.

Active adherents of a low-carbohydrate (ketogenic) diet consume about 20-30 g of net carbohydrates per day, eating vegetables that are low in starch. This takes into account the amount of fiber in the composition of the product, the presence of useful nutrients, fluid content, caloric content.

Foods containing 30-35 grams of net carbs

• About 90 g of protein. As the main element, you can take chicken breast in combination with 500 g of non-starchy vegetables. The latter include broccoli, bell peppers, mixed greens, and 1-2 tablespoons of olive oil. The dish as a whole contains less than 35 g of pure saccharides. If you replace poultry meat with vegetarian starch (beets or turnips), then the amount of saccharides in food will increase. At the same time, their number will not reach 50 g. To increase the amount of carbohydrates in a dish, it is recommended to add honey or potatoes. They contain 20–25 g of saccharides per serving.
• Lettuce bowls filled with vegetables, sesame seeds or shredded chicken breast. The latter should be steamed or boiled.
• Fajitas, with a high content of protein products to taste and a lot of vegetables.
• Lettuce and boiled chicken breast sandwiches.
• Empanadas or quesadillas are dishes filled with beef, cheese, herbs, topped with almond or coconut flour.
• Boiled cauliflower pizza.

To increase the digestibility of low-carbohydrate dishes, it is recommended to make cocktails and casseroles from products.

Foods low in saccharides are not always healthy. In particular cases, not only the quantity of carbohydrates is important, but also their quality. To avoid the negative effects of eating chemically processed, synthetic ingredients, nutritionists recommend not purchasing low-carb foods like protein bars or meal replacements.

They are able to provide the body with fat, protein and at the same time contain a low amount of sugar. These products remain harmful due to the content of processed protein powders, refined oils and artificial sweeteners.

If a person is interested in a healthy low-carb diet, then it is not recommended to take the ideas of a daily diet on the Internet. It is necessary to create an individual menu that is suitable for the body. Cold snacks with a small amount of saccharides can be prepared at home using:

• nuts;
• cereal seeds;
• hummus;
• coconut flour or oil;
• protein powders (whey, bone broth);
• energy powders like instant coffee or cocoa;
• tomatoes combined with cauliflower.

Even confectionery and homemade cakes with a small amount of carbohydrates will do. To enhance absorption of nutrients in the small intestine, recipes that are high in protein in relation to saccharides should be used.

When compiling a balanced diet for a week, it is impossible to avoid experimenting with new dishes. Nutritionists believe that it is wise to avoid light, reduced-fat foods combined with artificial preservatives.

To compensate for the lack of fat, manufacturers of such products add flour, sugars, thickeners, emulsifiers and artificial sweeteners that negatively affect the body. Also, junk food includes products made from trans fats or hydrogenated oils. At the manufacturing stages, low-quality fats are used to speed up frying.

Top 50 Low Carb Foods

Can I add starchy vegetables, legumes, and fruits to my meals?

When choosing vegetables that do not contain starch and other polysaccharides, with a low amount of carbohydrates, you must be guided by several rules:

1. Most vegetables grown above ground are considered non-starchy. Polysaccharide chains are practically not found among cellular structures, therefore, such vegetables contain less carbohydrates. These include cruciferous vegetables such as broccoli, leafy greens, peppers, chard, and kale. Spaghetti squash and zucchini products are allowed.
2. Tubers and rhizomes growing underground are saturated with starch and saccharides compared to fruits. They are represented by potatoes, carrots, turnips and beets.
3. In 20% of cases, the first two rules do not work, as there are exceptions. For example, pumpkins grow above the ground and are not rhizomes. However, they have a high sugar content.

If you forget that most root vegetables and fruits do not contain low amounts of HC, then the nutrient-rich composition makes you wonder. Such products have polysaccharide complexes, but practically do not include simple carbohydrate chains in the form of glucose. Boiled or chopped, root vegetables can be a healthy addition to any diet. Rhizomes replace sweeteners and even cereals. An example is cauliflower rice.

A similar situation is with representatives of legumes. Chickpeas can be processed into flour, while hummus is used as a substitute for cream in low-carb diets. Legumes are rich in antioxidants, providing the body with the necessary amount of fiber. They also have a sweet taste, which helps to satisfy the desire to eat cane sugar unnecessarily.

Due to the beneficial properties and the presence of a vitamin, mineral complex, fruits and starchy vegetables must be included in the daily diet:

• berries - strawberries, blackberries, blueberries or raspberries;
• cherries, cherries;
• cranberry;
• kiwi;
• citrus;
• melon;
• sweet or red potatoes;
• swede;
• beets;
• celery;
• parsnip.

Legumes include beans, black beans, and adzuki beans. It is important to remember that when following a low-carbohydrate diet, foods high in saccharides should not be abused.

Reference! Legumes and cereals are recommended to be soaked in warm water for 15-20 minutes before cooking, because this releases protein, vitamins and minerals, and facilitates the digestion process.

An Overview of the Benefits and How a Low-Carb Diet Works

In clinical studies, scientists have proven the benefits of low-saccharide diets. It's hard to give up unprocessed, whole food sources of carbohydrates like fruits and starchy vegetables. Reducing the daily diet of processed foods without the addition of granulated sugar, grains helps leads to the following positive results:

• Losing excess body weight in a short time helps maintain health. As soon as glucose ceases to come from food, the body begins to use the accumulated body fat to make up for energy costs. Otherwise, the body processes protein and fat coming from outside.
• The feeling of hunger is dulled, the constant desire to eat something tasty is reduced. Especially with an unhealthy love for confectionery with a high sugar content. Low-carbohydrate foods increase the feeling of satiety.
• The concentration of glucose in the blood plasma returns to normal. This is due to improved control of insulin production by the pancreas, which is necessary to regulate sugar levels in the body. In the presence of a pre-diabetic condition or diabetes mellitus, this positive property is especially important, since a low carbohydrate content helps to avoid complications or worsening of the condition.
• Improvement of cognitive functions and emotional control. An excess of glucose in the body negatively affects brain activity. If sugar returns to normal, nerve cells absorb glucose at a moderate pace. In older people, memory improves, epilepsy symptoms decrease.
• Depending on the individual characteristics, the hormonal balance returns to normal. This helps to improve the quality of sleep, reduce fatigue, pain threshold, and accelerate muscle relaxation. The general tone of the body increases.
• Reduces the risk of developing osteoporosis. There is a strengthening of the bone structure due to the normal absorption of calcium.
• In combination with physical activity, muscle mass increases, harmony appears. The relative indicators of the maximum absorption of oxygen molecules by the lungs (VO2 max) and the volume of oxygen at the lactate threshold (VO2 LT) increase.
• Reduces the risk of cardiovascular disease or metabolic syndrome. Vitamin complexes and trace elements lead to a normal level of sugar, prevent the formation and contribute to the destruction of cholesterol plaques on the walls of blood vessels.

Despite the positive effect on the body, some types of low-carbohydrate foods affect tissue structures in a certain way. Flour and thickeners will not help create conditions for carbohydrate starvation of cells. To follow a ketogenic diet, you need to exclude the following foods:

• Cereal crops, including barley, corn, oats, rice, wheat. This category includes food made from whole grain flour - bread, pasta, chips, pastries (cookies, muffins, cakes).
• Sugar and products containing artificial or natural sweeteners. The latter include honey, cane sugar, coconut flakes.
• Most commercial goods are imported dried fruits and fruit juices. The exceptions are lime and lemon juice. Other drinks are high in sugar.
• Ready seasonings, sauces, batch mixes.
• Alcoholic products, carbonated and sweetened drinks.

Important! Regardless of the amount of carbohydrates included in the daily diet, the main goal of the ketogenic diet is the consistent consumption of natural products with low chemical processing.

Nutritionists recommend experimenting with low-carb foods over a period of time. This is necessary for the preparation of a daily unbalanced diet. You need to eat a variety of foods, vegetable and animal.

To withstand a long-term diet, it is necessary to develop an understanding - the less carbohydrates the body receives, the lower the risk of health problems. If you use this information in combination with an individual nutrition scheme, then the extra pounds begin to quickly go away.

You need to eat whole proteins and fats in vegetables, fruits, legumes and grains that are suitable for the body.

An example of a low-carb menu for the day

Final Thoughts on Low Carb Foods

• Low-carb diets can help people lose weight quickly. At the same time, the products can improve pathological conditions - depression of cognitive functions, chronic fatigue and risk factors for metabolic syndrome or diabetes. Compliance with a diet helps people who are not able to limit themselves in the consumption of confectionery and flour products.
• Low-carb foods include non-starchy vegetables (such as leafy greens or cruciferous vegetables), high-quality fatty acids in the form of coconut oil, olive oil, flaxseed oil, cream and hard cheeses, meats, seafood, and eggs.

Carbohydrates are your body's preferred source of energy. In this article, we will talk about the best food sources of carbohydrates and how to determine the carbohydrate content of various foods without the use of measuring instruments!

Of all the macronutrients, carbohydrates have the most controversial reputation. As a result of research over the past few years, nutritionists have come to the conclusion that it is carbohydrates that are one of the causes of obesity and subsequent heart problems. However, in reality, carbohydrates are an integral part of a balanced diet. In general, they are your body's preferred source of energy and are essential for maximizing physical performance in general.

The first thing to know about carbohydrates is that they are all very different in terms of speed of digestion and absorption. Fast carbohydrates such as refined sugar are called simple carbohydrates. This type of carbohydrate can be used by your body for energy almost instantly. The main nuance lies in the fact that simple carbohydrates are an unstable form of energy and that after their use, the level of sugar in the blood rises sharply. Well, it is logical that since fast carbohydrates are easily digested, they are also easily accumulated in the body in the form of excess fat.

Complex or slow carbohydrates like oatmeal take a little longer to digest and absorb. However, they do not raise blood sugar levels as dramatically and differ from simple carbohydrates in a much higher fiber content.

Below we look at examples of the most nutritious and healthy sources of complex carbohydrates. Instead of snacking on simple carbs like donuts or cakes, we suggest you opt for slow carbs to keep your energy levels stable throughout the day.

If you like sweets and don't want to completely eliminate simple carbohydrates from your diet, you can of course eat them, but in moderation and best immediately after your workout.

Many meal plans, especially those designed to increase physical performance or build muscle, call for approximately 50 grams of carbohydrates per meal. Do you find it difficult to imagine how this amount of carbohydrates visually looks like? Take a close look at the pictures, study the calorie content and macronutrient content of various foods - and next time you can easily count 50 grams of carbohydrates by eye!

Sweet potato

2 medium baked potatoes are: 200 calories, 46g carbs, 0.3g fat, 4.5g protein

Sweet potatoes provide the body with energy for a long time without excess fat. In addition, sweet potatoes contain calcium, potassium, thiamine, niacin and are one of the best food sources of vitamin A.

Potato

One and a half medium baked potatoes are: 241 calories, 54.9 g of carbohydrates, 0.3 g of fat, 6.5 g of protein

If you don't like sweet potatoes, eat regular! This product is much more common in the typical diet. Regular potatoes contain slightly more calories, carbohydrates, protein, and fat than sweet potatoes and are digested and absorbed faster in the body. But in general, the differences are quite minor, which is why both types of potatoes are considered excellent sources of carbohydrates.

boiled oatmeal

One heaping glass is: 291 calories, 49.1 g carbs, 6.2 g fat, 10.4 g protein

Oatmeal has been and remains a real must-have in the diet of bodybuilders. This slow carb source is low in cholesterol and provides a massive dose of fiber as well as iron, calcium, riboflavin and folic acid.

Whole wheat bread

2 slices is: 200 calories, 44g carbs, 0g fat, 6g protein

Sliced ​​whole grain bread is an affordable and convenient source of complex carbohydrates. However, before you buy a loaf of bread, read the label carefully. Note that whole grains are not the same as whole wheat.

Quinoa (rice quinoa)

One heaping glass of cooked quinoa is: 278 calories, 49.3 g carbs, 4.4 g fat, 10.2 g protein

Although in the context of this article we are talking about quinoa as a source of complex carbohydrates, it is worth noting that quinoa is a complete protein and can be used as a source of protein as part of a vegetarian diet. Due to its higher protein content, quinoa has a higher calorie density than other slow carbohydrate sources. So if you're a meticulous calorie-counter, pay attention to quantifying your quinoa intake so you don't overdo it!

Long grain brown (brown) rice

One cup of cooked brown rice is: 216 calories, 44.8 g carbs, 1.8 g fat, 5 g protein

Brown rice is in good standing with bodybuilders because it is very low in fat, cholesterol and salt. This product provides the body with fiber and many essential micronutrients such as selenium and manganese. Combine it with healthy legumes for a great source of complete protein!