How much weight you lose on a particular diet depends in part on the total calories consumed. If you eat large quantities of food, consuming a diet low in sugar will not help you lose weight. A faster way to weight loss is to restrict your daily sugar intake as well as your intake of other refined carbohydrates. Refined carbohydrate foods include white pasta, white rice, white bread and sweets.
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Stable Blood Sugar
Unlike refined carbohydrates, complex carbohydrates are rich in dietary fiber. So if you replace some refined carbohydrates with complex carbohydrates, you increase the fiber content of your diet. Fiber slows down the uptake of nutrients from the digestive system. This gives rise to more stable blood sugar levels, which can help you feel full quicker and for a longer time.
Replacing some of the refined carbohydrates in your diet with complex carbohydrates can also help prevent some of the fat in your diet from being digested. For your small intestine to digest fat, your gallbladder must secrete bile. Bile acid, one of the main components of bile, derives from cholesterol, a fatty substance. When you eat a diet high in dietary fiber, the dietary fiber binds to the bile acid. Fiber-bound bile acid is excreted in the stool, which prevents it from being absorbed into the bloodstream.
Glycemic Index Diets
Many diets are intended to make you lose weight by cutting sugar and other refined carbohydrates. Glycemic index diets cut refined carbohydrates by encouraging a high intake of complex carbohydrates. The South Beach Diet is a glycemic index diet. During its main weight-loss phase, complex carbohydrates should constitute 45 to 65 percent of your daily calories. According to MayoClinic.com, this equals 225 to 325 g a day on a 2,000-calorie diet. The high amount of complex carbohydrates ideally causes you to feel full more quickly and for a longer time, so you cut down portion sizes and lose weight.
Another way to restrict your daily intake of sugar and other refined carbohydrate is to cut down on the total amount of carbohydrates you consume. Low-carb diets, such as the Atkins diet, takes this approach. On the Atkins diet, you can consume up to 20 g of carbohydrates a day during the induction phase. During later phases, you can increase the amount of carbohydrates to 100 g a day as long as you keep losing weight. The remainder of the food you eat consists of fat and protein. Like complex carbohydrates, fat and protein makes you feel full quicker and for a longer time than refined carbohydrates. By replacing a large amount of refined carbohydrates with fat and protein, you may end up eating less food overall, which will help you lose weight.