Fitness Must

The South Beach Diet is a health program in three simple steps to ensure that you have more fat and calories. It is a diet program that can change your life.

The South Beach Diet emphasizes the choice of fair food. In this article you read all that you need to know to make the right choice.

Choose good carbs
Do not tell the difference between good carbs and bad carbs? Then you should definitely go read now. Fibers play a crucial role in the process of a carbohydrate is a good carbohydrate. Dr David Jenkins of the University of Toronto introduced the concept of the glycemic index. It is a method of classifying carbohydrates based on their ability to increase the sugar, partly due to the type of starch, sugar or carbohydrates that contain fiber.

It is also important to know that there are two types of fiber – soluble and insoluble. Soluble fibers are mainly found in fruits, vegetables, legumes, oats and oat bran. They slow down digestion so food stays longer in your stomach, making you feel satisfied longer. Insoluble fibers are found primarily in wheat, wheat bran and other whole grains. They accelerate the transport of food through the intestines, and thus avoid verstopping.Vezels during the processing of food grains is stripped out to a smoother structure to obtain, so the shelf life of bread and other baked products to extend. Without these fibers are processed cereals mainly of chains of glucose molecules, called starch, no nutrients. This starch is rapidly digested and converted into simple sugars that a sudden spike in sugar can cause. For example one slice of white bread makes your blood sugar faster than a teaspoon granulated sugar! Therefore, low fiber cereals and processed baked the worst carbs you can imagine to eat.

Suppose you eat a coffee cake, your breakfast is low in fiber and essential nutrients and is very quickly converted into simple sugars. If your blood sugar rises, your pancreas does produce insulin, the hormone insulin to transport blood sugar and fat from the bloodstream into the cells easier. When a meal of pure eating starch or sugar, your pancreas must produce more insulin than normal. When this extra insulin starts to work, your sugar drops suddenly. While a while you feel fulfilled and active, gaining a high sugar relatively quickly after the meal, in a low sugar once the sugar from your bloodstream disappears. And if your blood sugar drops so fast, you will quickly tired, irritable and hungry feel.

Choose the good fats

We need good fats because they are essential for the formation of cell membranes, for the health of nerves, heart and brains (did you know that our brains consist of 60% from fat?) And nearly all basic functions of the body. Furthermore, delaying the digestion of fats and carbohydrates that they make the food taste better, making you a satisfied feeling. Like all carbohydrates are not the same, not all fats are the same. Some are good, other fats are bad and some are frankly very bad for your health.

Good fats are unsaturated (single, such as olive, rapeseed oil and multiple, such as omega-3 and omega-6) fatty acids that our body needs to survive. Omega-3 are in some nuts, flaxseed, fatty fish (salmon, tuna, mackerel, sardines and herring). In omega-6 are corn, sunflower and sesame oil and granen.Deze omega-6 fats are only good if they are consumed in moderation and in a relationship with omega-3 fats. Too much omega-6, these tend to promote inflammation, while omega-3 fats have anti-inflammatory. Because we have too much omega-6 fats (from meat from cattle to eat corn lined) and not enough omega-3 fats ingested, in a sense we are “hyper” has become. If you are not at least eat fish twice a week, it recommends taking fish oil supplements. The 2 active ingredients in the supplements should be are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). You should daily 1000mg EPA and DHA should take 2000 mg.

Within a good South Beach diet, they propose that to about 30ml (2 tablespoons) per day of these healthy oils to add and eating nuts is limited to 30g per day.

Avoid the bad fats

Bad fats include saturated fats (mostly animal fats) that are mainly found in fatty pieces of beef, lamb and pork, poultry with skin and in full-fat dairy products. There are also plant sources of saturated fats such as coconut, palm and palm kernel oil, but there is still no consensus on how bad that last. Research suggests that some vegetable oils could still good for health.

But the really bad fats are trans fats, which occur when manufacturers add hydrogen to vegetable oil (hydrogenation), so the sustainability and stability of food increasing. Trans fats are in hard margarine (but not in most soft margarines or vegetable oils) in many packaged snacks that contain hydrogenated or partially hydrogenated oils. They raise the bad LDL cholesterol and lowering good HDL cholesterol. They themselves would play a role in metabolic disorders, obesity, infertility, …

Choose lean proteins

Proteins are digested slowly and not produce the spike in sugar that stimulates hunger and overeating. They saturate you, so you are not hungry all the time with their end. At the South Beach diet can lean beef, lamb and pork, skinless chicken and turkey, game, fish and shellfish, soy products, beans and other legumes, eggs, and fat and low-fat dairy food. The amount of protein you need varies depending on age, how active you are and whether you have an illness.

But above all: Go for high fiber diet!

Fiber-rich foods slow the digestion of starches and sugars, which cause fluctuations in your blood sugar and lead to cravings. Fibers protect you against heart disease and diabetes type II. One would one days on a 25-35g of fiber a day eating. But our daily fiber intake is an average 15g, this is too little.