What is the most satiating carbohydrate when you want to lose weight?
Weight loss is a fairly common goal in any type of population. Sedentary people, as well as those who have started to be physically active and those who have been physically active for a long time, usually implement strategies, more or less effective, to lose weight.
The first thing to clarify is the difference between losing weight and losing body fat. Losing weight, as its name suggests, lowers the numbers on the scale. That is, if we weigh 80 kg, we go from this figure to, for example, 75 kg. Within the 5 kg, we found that we lost water, glycogen, body fat and muscle mass.
During any weight loss, losing water, glycogen and body fat is most desirable. Conversely, losing muscle mass is the last thing that should happen during a body fat loss.
Whatever the reason, losing muscle mass during this process of body fat loss is paradoxical, as losing muscle mass will not only make our aesthetic change definitely worse, but also our health will suffer. Losing muscle mass only produces disadvantages, such as loss of strength, increased insulin resistance, worse ability to lose body fat, worse body composition (you will have more fat and less muscle mass), increased chances of suffering from chronic diseases such as diabetes, cancer, Alzheimer’s, etc.
Definitely, losing muscle mass is the worst idea you can have when you want to achieve a change, either aesthetically or in terms of health.
On the other hand, losing body fat means losing only water, glycogen (this especially at the beginning) and body fat (which is lost during the whole process).
Carbohydrates, probably, are the most feared macronutrient of the three (protein, fat and carbohydrates). Dietary carbohydrates enhance performance in endurance and strength sports, as they are the preferred muscle energy substrate at moderate to high intensities.
Knowing the importance of carbohydrates when it comes to losing body fat, we want to tell you that, without a doubt, the best carbohydrate for fat loss is the potato. Why?
The potato is a tuber that has only 88 calories per 100 grams of product. It is very nutrient dense. They are a rich source of Vitamin C, B6, potassium, phosphorus, magnesium, niacin, folic acid and starch, which is the complex carbohydrate it has.
Potatoes are also high in fiber, which slows gastric emptying and, therefore, prolongs satiety. On the other hand, its carbohydrates are complex, that is, they are not sugars, so the digestive system takes longer to digest the food.
The fact of having so few calories per 100 grams, makes that to reach an X amount of carbohydrates throughout the day, we have to include a lot of potato. And as there is a greater volume of food, we tend to have higher satiety levels.
Finally, it is a very versatile food that can be cooked in many ways, although it is always advisable to combine it with vegetable foods such as vegetables, legumes, etc., which are very healthy foods that have few calories and provide us with many nutrients.