This European study has shown that it is possible to lose weight steadily consuming complex carbohydrates. It shows that being overweight is less likely with diets rich in complex carbohydrates are abundant in vegetables, fruits, pasta, rice, vegetables and whole grains. These foods characteristic of the Mediterranean diet, are back in fashion for its multiple benefits. They are an important source of vitamins, minerals, protein and vegetable fiber and fat intake is almost nil. The body uses these calories immediately, as soon as received, and not as efficiently stored as fat. In addition, the caloric difference between these two food groups is evident that the consumption of carbohydrates is more appropriate when it comes to controlling weight. Fats provide 9 calories per gram and carbohydrates, including sugar, only 4 calories.

In recent years, its use had declined in favor of a diet rich in animal-like proteins and excess saturated fat. Now, with this study, we demonstrate that reducing saturated fats-especially-and increase the proportion of carbohydrates, as well as being beneficial to the heart, seems to favor weight loss.

Overweight

Being overweight is the result of an energy imbalance that occurs when caloric intake is excessive in relation to the subject's energy expenditure. By eating more energy than necessary, it is stored as fat. The first step is to reduce total calorie intake per day. Lowering the total calorie intake, you have to consume less of everything. Also carbohydrates. At issue is to increase the percentage of carbohydrate on total energy intake at the expense of reducing the fat.

Remember:

An optimal power obtained total energy intake as follows:

50% Carbohydrates 15% Fat 30-35% Protein

Reducing calories by removing fat

When it comes to losing weight, reducing overall calories a day is essential. By what percentage is reduced and how long it can only decide on a doctor. However, on the basis that not all calories are equal and that fat provides 9 calories per gram and has little satiating effect, there is consensus among the medical profession that fats should be reduced to approximately 25% of the total calories.

 There will have to try and butter, margarine, cream, fatty cheeses (yes skim ricotta cheese and fresh), pastries and pies (have lots of hidden fat), whole milk, mayonnaise and various sauces, nuts, sausages. Forget, too, cola drinks, because they are high in sugar and sweets (simple carbohydrates) and avoid red meat rich in fat. Fried foods should also be deleted and not abuse the extra virgin olive oil.

 Replacing fat with complex carbohydrates

 Replace some of the fat by complex carbohydrates contained in plants is in our body weight. How? increasing complex carbohydrates around 55%. This does not mean eating huge plates of beans, rice and pasta, because we must not exceed daily calories assigned to this group.

 The group is made up of carbohydrates vegetables, cereals, vegetables and fruits. The amount in grams of vegetables and fruits to eat, must be higher than those of legumes and cereals and some of the vegetables should be eaten raw in a salad.

 Remember that vegetables, fruits and vegetables are our main source of minerals and vitamins. Taking complex carbohydrates has another advantage. By introducing the group of vegetables, we ensure that a portion of the proteins we eat are vegetables.

 Legumes, vegetables, fruits and grains contain indigestible substances in the human digestive tract, known as fiber or food, which exert a significant influence on the digestive physiology and metabolism of cholesterol. The fiber has very beneficial effects on lipid metabolism with decreases in total cholesterol, LDL cholesterol and triglycerides.

Recommendations for preparing healthy pasta, cereals, legumes and vegetables

Cooking with less salt to prevent hypertension. The vegetable dishes with little water boiled or steamed. Boiling water should not be thrown vegetables. Drink the broth, contains vitamins and minerals from vegetables. For the dressing of vegetables, use extra virgin olive oil in moderation.

The pasta is cooked al dente, to avoid rapid increases glucose. The vegetables should be eaten at least twice a week and without adding SAUSAGES.

They always prefer the bread, cereal, flour or pasta. The protective action of dietary fiber against cardiovascular disease is important and should not be underestimated.

CARMEN Study Results 

The study, conducted in 5 countries, among a population of over 400 healthy overweight volunteers, has shown that it is possible to lose weight by increasing the percentage of carbohydrates and decreasing fat intake. The 400 volunteers were divided into three groups.

 The group 1 followed a diet low in fat and high in complex carbohydrates (vegetables, pasta, bread, rice, potatoes). Group 2 followed the same diet low in fat but replaced half of the calories from complex carbohydrates and the other half by simple carbohydrates. Group 3 continued with their usual diet, acting as a control group.

At six months, the control group gained a little weight. While the other two groups followed a diet low in fat and high in carbohydrates lost weight.

CARMEN (Carbohydrate Ratio Management in European National diets) is the first study of long-term nutritional intervention in nature multicenter European level, which have involved top researchers in Copenhagen, Maastricht, Cambridge, Potsdam and Badalona.