Esses são os MELHORES carboidratos para emagrecer (sim, carboidratos!)! Veja a LISTA completa!

Summary

In this video, nutritionist Felipe Cajano debunks common myths around carbohydrates and weight loss. He explains how you can lose weight while eating carbs, focusing on the importance of choosing nutrient-dense, whole foods rather than cutting out carbs entirely. The video outlines three categories of carbohydrate-rich foods: bronze (20-30g of carbs per 100g), silver (10-20g), and gold (under 10g), highlighting foods like bananas, quinoa, vegetables, and fruits. Felipe encourages intuitive eating, focusing on the quality of food over quantity, and offers guidance on combining foods to support weight loss. A free event is also promoted to learn more about his weight loss method.

Takeaways

• 😀 Carbohydrates can be part of a weight loss diet when chosen wisely and in the right amounts.
• 😀 Forget about complicating things with terms like 'complex' or 'simple' carbs, or 'glycemic index.' Focus on the actual nutrients in the food.
• 😀 The quality of carbohydrate-rich foods matters more than just their classification. Whole, nutrient-dense foods are better choices.
• 😀 Avoid processed foods that are high in refined carbs (like sugar and white flour), as they offer little nutrition beyond carbs.
• 😀 A good source of carbohydrate should not just be about carbs—it should offer additional nutrients, like vitamins, minerals, and water.
• 😀 When trying to lose weight, it’s important to prioritize whole, natural foods that are lower in carbs but richer in other nutrients.
• 😀 Foods with fewer carbohydrates tend to be better for weight loss as they are lower in calories and help with satiety.
• 😀 Healthy carb choices include bananas, quinoa, and sweet potatoes, which offer essential nutrients beyond carbs.
• 😀 Carbohydrates are not inherently bad—it's the quantity and quality that matter. Eating whole fruits and vegetables is a good strategy.
• 😀 Categorizing foods into bronze, silver, and gold categories based on their carb content helps simplify the selection process for weight loss.
• 😀 Vegetables, like broccoli, cauliflower, and zucchini, and fruits like berries and melon, fall under 'gold' foods, which are low in carbs and very nutritious.

Q & A

Can you lose weight while eating carbohydrates?

Yes, it is possible to lose weight while eating carbohydrates. The key is to focus on the quality of the carbohydrate-rich foods you consume, prioritizing natural, nutrient-dense options over processed ones.

What are the two main criteria for evaluating carbohydrate-rich foods?

The two main criteria for evaluating carbohydrate-rich foods are: 1) the amount of carbohydrates they contain per 100g, and 2) what else the food offers besides carbohydrates, such as vitamins, minerals, and fiber.

Why is it misleading to classify carbohydrates as 'simple' or 'complex'?

Classifying carbohydrates as 'simple' or 'complex' based on their chemical structure doesn't necessarily reflect their quality as foods. For example, wheat flour is considered a 'complex' carbohydrate, but it's not necessarily a healthy option.

What is the issue with using the glycemic index to choose foods?

The glycemic index is not a practical tool for making food choices because it measures the impact of 50g of carbohydrates in a food, which can be an impractical quantity to consume in a single meal. A better metric is the actual carbohydrate content in the serving size.

How can you define 'good' carbohydrate-rich foods?

Good carbohydrate-rich foods are those that not only provide a moderate amount of carbohydrates but also offer additional nutrients like vitamins, minerals, and fiber, helping to make a balanced and healthy diet.

Why is it important to consider the 'degraded' nature of food choices?

Understanding food in a 'degraded' way—where options are viewed along a spectrum from worst to best—helps make better choices, rather than labeling foods as either 'good' or 'bad.' This approach allows for flexibility while making healthier decisions.

What are some examples of foods in the 'bronze' category for carbohydrate intake?

Foods in the 'bronze' category, which contain 20-30g of carbohydrates per 100g, include bananas, rice (both white and brown), corn, quinoa, and fruits like mango and caqui.

What types of foods are found in the 'silver' category?

Foods in the 'silver' category, containing 10-20g of carbohydrates per 100g, are nutritious options with lower carbohydrate content. Examples include papaya, pineapple, oranges, potatoes, sweet potatoes, peas, beans, and lentils.

What foods fall under the 'gold' category for carbohydrates?

Foods in the 'gold' category, with less than 10g of carbohydrates per 100g, are excellent choices for weight loss. These include vegetables like broccoli, cauliflower, zucchini, carrots, and low-carb fruits like berries, watermelon, and melon.

How does the amount of carbohydrate affect weight loss?

Lower carbohydrate content typically means fewer calories, which is beneficial for weight loss. However, it's not just about quantity—nutrient-rich, lower-carb foods provide greater satiety and nutritional value, supporting overall health and sustainable weight loss.