Golden rules of diet (Ana Lipowatz)
GOING BACK TO COOKING AND HEALTHY HABITS
“This personalized program will help you find your own balance and will show you that it is possible to lose weight with a normal diet that includes carbohydrates as well, but in a way that allows you to keep you muscles and lose only fat.”
Carbohydrates are popularly known as sugars, because, during the process of breaking down, they turn into simple sugar – glucose, and enter the bloodstream in that form. With the help of insulin, glucose is transported from the blood and into cells, where it is turned into energy through metabolic processes. Carbohydrates exist in all herbal foods.
There are simple and complex carbohydrates. In fruit, carbohydrates already have the form of simple sugars (fructose, glucose). In vegetables, carbohydrates are most often found in the form of dietary fibres, which are also called “unused carbohydrates”, because they do not break down into sugar and do not provide energy. Fibres are, still, very important, because they help the digestion process and provide a feeling of fullness in the stomach. They slow down the break down of other carbohydrates and by that have positive effect on sugar levels in the blood. Fibres also normalize fat found in blood, and it is scientifically confirmed that they reduce the risk of colon cancer.
When is pasta less fattening?
Complex carbohydrates are found in grain products such as bread, rice, pasta, potatoes, and also in leguminous vegetables. Complex carbohydrates do not elevate blood sugar level quickly, because it takes certain time for them to break down into simple sugars. All of these foods contain carbohydrates in the form of useful dietary fibres, but also carbohydrates in the form of starch, which instantly causes fear that the mentioned foods are fattening. Yes, if we eat them too much.
My advice to my clients is that, when they eat spaghetti, they rotate the main dish with the side dish in terms of quantity, i.e. to eat a plate full of vegetables with the side of spaghetti instead of eating a plate full of spaghetti. This way we satisfy the need for starch flavour, i.e. pasta, but eat more vitamins and minerals. There are also the so-called resistant starches, which human organism does not absorb and which work in the same way as dietary fibres inside the bowels. They provide feeling of fullness, but the body does not consume them, so consequently – they do not cause us to gain weight.
Nutritional research shows that green tea, when consumed together with food, makes starch impossible for resorption. We can drink several cups of green tea while eating pasta or a sandwich. The resistant starches are also found when pasta or rice, once cooked, are left overnight in the refrigerator. That way we can reheat a risotto the next day or make a salad using potatoes from the previous day. There we also have the answer to why it is not a good idea to eat fresh, hot bread.
No need to stay away from bread?
Bread holds a special place in the Fett-frei program, because bread has always been and still is a staple food for our region. Using wholemeal bread is highly recommended. Why? Wholemeal bread has the same amount, or maybe even more calories than white bread, but provides us with the feeling of fullness for longer periods of time and it rarely makes a person overeat. Bread complements a meal, gives a pleasant starchy taste to food and provides that needed feeling of fullness during the day. If we feel full most of the day, we will avoid sudden fluctuations of sugar levels in the blood that drive the cravings for sweets, which are actually our biggest threat and the most common obstacle for people who struggle with dieting.
“Fats burn in the flame of carbohydrates”
Food that contains carbohydrates elevates our mood, stimulates the release of a hormone called serotonin, and, most importantly, complex carbohydrates also stimulate fat burning processes in our body, resulting in not only weight loss but fat loss as well. There is a well-known saying in medical biochemistry textbooks: “fats burn in the flame of carbohydrates” and it explains how it isn’t possible to activate metabolic and fat burning processes in the body without a certain amount of carbohydrates.
For example: bodybuilders are ideal for an experiment like this one, because a nice-looking body is not the only thing that they are after – they want a perfect body. When a competition is coming up, a bodybuilder watches the following parameters on a regular basis: body weight, body fat percentage, intensity of their workouts, as well as calorie intake, which is always calculated so that it matches the amount of calories they burn. Body fat levels in their body rarely exceed 5%. What would happen in a few weeks’ time if, under the same conditions and following the existing diet plan, 300 calories of carbohydrates (for example rice) were replaced with 300 calories from fruit (for example bananas), while total daily calorie intake stayed the same? That would result in an increase of body fat percentage. If we took away the bananas and brought back the rice, body fat percentage would decrease in a few weeks’ time. Shocking, but true!
A person can lose weight only if they eat!
This personalized program will help you find your own balance and show you that it is possible to lose weight while being on a diet that includes carbohydrates, but do it in a way that makes you lose only fat and keep your muscles. My clients become relaxed when it comes to food and do not wait for the program to be over. They do not worry about food as they used to and eat practically everything, often even more than they expect, and still lose the weight.
Combining wholemeal grains, vegetables, fruit, carbohydrates, fat and proteins is still a general rule of a balanced and proper diet. Avoid highly processed foods, choose local seasonal ingredients and try to use the most natural ones. Go back to cooking. Remember: a person can lose weight only if they eat.
What happened to those soups with homemade noodles, oven-baked potatoes and cabbage with dough flakes? Those were definitely not the things that made us gain weight.
Photo: Sanja Rajković