Читать книгу The No Carbs after 5pm Diet: With the new step counter plan - Joanna Hall - Страница 26
ОглавлениеThe No Carbs After 5pm Diet is based on a number of eating principles. Knowing the logic and science behind the diet will help you understand how and why it works. To make things simple, all the meal suggestions and recipes in the book put these principles into practice for you.
PRINCIPLE 1: CARB CURFEW
This is your Golden Rule.
Carb Curfew means no bread, pasta, rice, potatoes or cereal after 5pm for your evening meal. You can eat them for breakfast, lunch and snacks but you can’t eat them after 5pm. You just say no at this time! But don’t panic: you aren’t going to feel hungry as there are still plenty of satisfying foods to eat. For your evening meal you can choose from a variety of nutritious foods including lean meat and fish, fruit, vegetables, pulses, dairy products and essential fats. You will find a whole host of delicious and easy Carb Curfew recipes in Chapter 9. Once you’ve got the hang of my Carb Curfew you’ll soon see how easy it is to adapt some of your favourite meals.
“I noticed almost immediately that cutting the carbs after 5pm meant I was not nearly so hungry, and my cravings disappeared. This gave me so much confidence.”
Why Does Carb Curfew Work?
Carb Curfew is a tool. It’s not about saying carbs are bad for you. Carb Curfew does three essential things that help you get the inches off and the weight down simply and easily:
1 It helps you get a better balance of nutrients.
2 It helps you cut your calories without having to try too hard!
3 It reduces uncomfortable tummy bloating.
The Food and Drug Administration in the US recently reported that people are consuming significantly more calories than they were 20 years ago, and that these extra calories are coming from carbohydrates. Any excess calories you consume will be converted and stored as body fat if they are not burnt off through increased physical activity. Simply cutting out the carbs after 5pm will automatically help you reduce your calorie intake without having to count calories continually, or deprive yourself of some of the important carbs you can enjoy at breakfast and lunch. In addition, consuming slightly more protein than usual will help you stay fuller for longer.
Putting Carb Curfew into practice will also help you get a better balance of nutrients. Not only will you get more essential vitamins and minerals from fruit and vegetables in your evening meal, helping you to hit the recommended five portions of fruit and veg a day, but the whole plan is designed to optimize your nutrition without you having to work too hard.
Reducing tummy bloating is one of the quickest benefits you will notice with my Carb Curfew. Eating carbs after 5pm can cause uncomfortable bloating for several reasons:
As your body digests carbohydrates they are broken down into glucose and either stored in the form of glycogen in the muscles or converted into fat and stored in the fat cells. Your body prefers to store these starchy carbs as glycogen but to do this it has to store three units of water with every one unit of glycogen. The net result is a bloated, puffy tummy and uncomfortable clothes.
Bloating can also occur when you have gone too long without eating. When you do give your body some food, your digestive system goes into shock, there is a surge of excess enzymes and the pH balance of your digestive system is distorted, creating abdominal discomfort.
Without stating the obvious, bloating can also occur simply because you have each too much too quickly. One reason individuals overeat is because they are too hungry, and when they start to eat their body does not have the ability to register when it is satisfied as opposed to over-full.
Following the Carb Curfew eating plan will take care of your bloating for you. It has been designed so you do not go too long without eating. Your energy levels stay elevated as your calorie intake is more evenly distributed, giving your body the energy it needs when it needs it. This means you will actually burn off more calories when you exercise. Many people have marvelled at the fact that they no longer crave biscuits and sugary processed snacks. If you follow the plan I am confident you will feel the benefits too.
