Proponents of low-carbohydrate diets are attacking the wrong villain. It is true that the percentage of calories consumed from carbohydrate foods has increased. Starchy carbohydrates, such as potatoes, seem to be specifically targeted by low-carbohydrate fanatics. But don’t fall for the hype. There is actually little scientific evidence to support the notion that starchy vegetables, such as potatoes, cause obesity. In fact, most research indicates that diets high in complex carbohydrates are associated with a lower body weight. Carbohydrates are broadly classified as simple or complex, based on chemical structure. Simple carbohydrates, which include sugars, consist of one or two molecules. Complex carbohydrates, such as starch, have a more complex chemical structure, containing two or more molecules linked together.
Weight Control
Body weight is determined by what nutritional scientists refer to as energy balance. Basically, energy balance is the relationship between the calories you consume (energy intake) and the calories you expend (energy output). The relationship of energy balance to body weight can be summarized by the following equations:
Energy Intake = Energy Output = Weight Maintenance
Energy Intake > Energy Output = Weight Gain
Energy Intake < Energy Output = Weight Loss
Energy Intake:
A calorie is a measure of heat energy. In foods, calories come from the macronutrients:
carbohydrate, protein, fat and alcohol. The caloric values of each of these macronutrients
are list in the table below:
Source (1 gram) Calories
Carbohydrate -4
Protein --4
Alcohol- 7
Fat ------9
Since one gram of fat has more than twice the calories of a gram of carbohydrate or protein, it’s clear that lowering dietary fat can lead to fewer calories. In fact, that’s precisely why moderate or low fat diets are recommended for weight loss or weight maintenance.
Energy Output:
Many people mistakenly believe that they only “burn calories†when they exercise. In fact, your body is burning calories all of the time (yes, even when sleeping!). Calories are used to keep basic body functions going, to metabolize the foods you eat, and to do any form of physical activity.
Exactly how many calories people need varies, depending on such factors as gender, current body size, activity level and body weight goals (i.e., to maintain, lose or gain weight). A general rule of thumb for estimating BMR is to multiply body weight in pounds by a factor of 10 for females, 11 for males. For example, the BMR for a 135-pound female would be: 135 lbs. x 10 = 1350 calories. This value can then be multiplied by an activity factor. Since BMR makes up just 60 percent of daily caloric needs, this female would need about 2250 calories per day, less if she is short in stature and trying to lose weight.
Any body can earn fundamental knowledge of Carbohydrate and its effect on weight management from this information doc of food code.
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DR MD BELLAL HOSSAIN
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