A popular myth is that carbohydrates are the worst thing to consume when aiming to lose weight. And while you may want to lose weight, you don’t want to do it in an unhealthy way. The truth is the real danger to losing weight is bad fats which are comprised of saturated fats and trans fats. These are not only bad for you as far as your health is concerned but in relation to cholesterol they hold twice as much cholesterol per gram than any protein or carbohydrate consumed. Bad fats will have to be the first thing off your list for consumption. An important point to note is that on food labels, trans fats are often disguised using the terminology: hydrogenated vegetable oil, so stay clear!
Removing Excessive Carbs From Your Diet
The next most important thing to get rid of from your diet are excessive carbohydrates. Starchy food such as potatoes and rice are often the culprit for unwanted pounds as well as breads, muffins and other carbohydrates that do not have a lot of nutrients but are high in carbohydrates. Instead, substitute brown rice in small amounts, lentils, sweet potatoes and beans. Sugars are also a problem to weight loss as these carbs spike your blood sugar and then as it drops quickly, you are hungry for more carbs. Instead, you want to eat foods that will keep your blood sugar more stable. Proteins and foods rich in fiber stay with you longer and make you feel more full. Foods that boost your metabolism and burn energy to digest are great. Eating cruciferous vegetables like broccoli, cabbage, and brussels sprouts not only are foods that boost metabolism, they fight cancer. Increase your greens and eliminate empty calories that are high in fats and sugars. Other things to avoid are salt, fizzy drinks, junk foods, and alcohol. Be aware of soda pop of any kind. Studies have linked soda to increases of weight, heart disease and tooth decay.
According to the CDC: “Several mechanisms have been proposed to explain the association between SSB (sugar-sweetened beverages) consumption and obesity. First, individuals may fail to compensate for the added calories consumed as liquid and may result in excess intakes of sugar and calories. Second, the rapid drop in blood sugar that follows the insulin response to consumption of foods high in sugar increases hunger and may thereby increase food consumption. The third possible mechanism is the inability of fructose (a sugar found in commonly used sweeteners) to stimulate hormones that help regulate satiety. Fourth, the inborn human desire for the sweet taste can override normal satiety signals. High consumption of SSBs has been associated with obesity. Many longitudinal studies, but not all, have shown an association between SSBs and various measures of increased body fat. Systematic reviews indicate that a greater consumption of SSBs is associated with small but significant weight gain and obesity. In addition, the results of the recent PREMIER trial demonstrated that in reduction of SSB consumption among adults was significantly associated with weight loss. A decrease of 1 serving/day (12 ounces) was associated with a minor weight loss of 0.49 kg at 6 months and 0.65 kg at 18 months among adults.
Several other health conditions have been associated with the consumption of SSBs. These include diabetes, elevated triglycerides, cardiovascular disease, non-alcoholic fatty liver disease, elevated uric acid levels, gout, and dental caries. Furthermore, SSB consumption has been linked to nutritionally inadequate diets, possibly due to displacement of nutrient-rich foods, such as milk, with SSBs” Surprisingly, diet sodas are also linked to weight gain and increased health risks. Increasing your water intake instead of drinking sodas will improve your urinary function, help hydrate your body and will improve your metabolism so reach for a glass of cold water instead of a soda.
Amount Of Carbs To Consume Each Day
To determine the amount of grams of carbs you need each day can be done by calculating 45 to 65 percent of your total calorie intake. You then divide by 4. For example, if you eat a 2,000-calorie diet, shoot for 225 to 325 grams of carbs per day.
When consuming carbohydrates the best policy is to consume healthy carbs. You can get most of it right from juicing or eating raw foods. However you can tap into things like lentils, quinoa, brown rice, sweet potato, or any of the following:
Top Sources for Carbs
- Broccoli Raab
- Brown Rice
- Steel Cut Oats
When you’re consuming Carbohydrates you should add a source of fiber with it. This will help break them down and maintain proper digestion.
Overall, if you want to slim down, you need to increase the number of calories you burn.