Over the past year, I have worked very hard to get healthy, lose weight and change my habits. In March, Donald finally got serious and joined me. ACE was a big part of his change of mind because it helped him control hunger, gave extra energy and curbed cravings. Also, as we have become more health consciense, we began to look at our eating habits and to change them to more healthy ones that we can continue in the future. After all, this is a lifetime journey. Not just a diet. We know that to maintain, we must develop habits that will last a lifetime. What we have found is that limiting carbs helps us to stay full, drop the pounds and acheive our weight loss goals the fastest.
When we first started counting carbs I thought that we had to eat only meat and cheese but have found that this is not the case. What really matters is the NET carbs. These are the carbs that actually affect the glucose levels in your blood. Which in turn affects how much of the food turns to fat and how much is actually burned for energy. This article from
www.livestrong.com explains further how why net carbs matter, what they do and how to calculate them. It is very informative and we have found that cutting carbs and getting most of our net carbs from fruits and vegetables has helped us immensely in achieving our weight loss goals.
Net carbs, also called available carbohydrates,
correspond to the "fraction of carbohydrate that can be digested by human
enzymes, is absorbed and enters into intermediary metabolism," according to the
Food and Agriculture Organization. The net carbs actually comprises starches and
sugars, which are the part of the carbohydrates available to release energy.
Dietary fiber, sugar-alcohols and poly-dextrose are excluded from the net carbs
because they do not impact blood sugar levels significantly.
Net Carbohydrates and Weight Loss
Reducing
the net carbohydrates intake can lead to weight loss if those carbohydrates are
not replaced with other foods. Eliminating or reducing the consumption of
refined grains, sweetened beverages, fruit juices and cocktails, sugar, sweets
and deserts will considerably reduce the net carbs consumed. However, it is
recommended to maintain or even increase the fiber intake to enhance feelings of
satisfaction and satiety after eating by including an abundance of non-starchy
vegetables, 1.5 to 2 cups of whole fruits and a minimum of 3 oz of whole grains,
as recommended by MyPyramid.gov.
It is possible to calculate net carbohydrates simply by
subtracting dietary fiber as well as sugar-alcohols and poly-dextrose from the
total carbohydrate amount listed on a food label or in a nutrient database.
However, on the label of food products from most countries in Europe or Oceania,
fiber is already removed from the total carbohydrates and the amount of
carbohydrates listed on the label already corresponds to the net carbs, the Food
and Agriculture Organization notes.
The Institute of Medicine Food and Nutrition Board has
not set specific recommendations regarding net carbs or available carbohydrates.
However, the Centers for Disease Control and Prevention recommends that 45
percent to 65 percent of the daily calories come from carbohydrates, whereas the
optimal fiber intake corresponds to 14g per 1,000 calories. This means that a
2,000-calorie diet should provide 225g to 325 g of total carbohydrates and 28g
of fiber, which corresponds to 197g to 297g of net carbohydrates. For a
1,200-calorie diet, this would correspond to a total of 135g to 195g of
carbohydrates and 16.8g of fiber, which corresponds to 118g to 178g of net
carbs.
As I said before, All Natural ACE really helped to curb those cravings with us. If I can help you with any of your health goals, please contact me. Text or call 256-338-9687 or email acestome@hotmail.com
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