Carbohydrates for weight loss is an effective approach as it helps to make glucose (blood sugar), which provides energy to the body’s tissues and makes one feel full. There are two kinds of carbohydrates (simple and complex) classified on the basis of how fast the body absorbs sugar from them. Learning which carbohydrate-rich foods are best for you and ways to limit the others may help you get rid of extra pounds.
[Read: Daily Carbohydrates Requirement]
A study conducted at the University of Colorado Centre for Human Nutrition in Denver supported carbs as a fat burner. A study in which diet pattern of 4,451 volunteers was observed found that those who were slim ate the most carbs in the form of whole grains, fruits and veggies while the fat population ate the least.
[Read: Fat Burning Foods]
To lose weight successfully with carbohydrates, at least one-third of your daily diet must include carbs. Do not increase or decrease the amount of carbs from your diet right away, but manage them for weight loss with the following strategies:
Increase resistant starch in diet: Carbohydrates that are high in resistant starch, also known as carbstars, are your best bet for inducing weight loss. Carbstars, such as bananas, oats, beans, potatoes, whole-wheat grains, barley, lentis and peas resist digestion by not getting absorbed into the bloodstream. These should be combined with lean meats, low-fat dairy products, fruits and vegetables to suppress appetite.
Limit simple carbohydrates: You need to be judicious when choosing carbohydrates for weight loss. Have only sugar-free foods or sugar substitutes. Prefer low-fat or skim milk over whole milk and substitute water with carbonated beverages or soda.
Include whole grains and vegetables: At least half of the grains that you have daily must be whole. Brown rice, whole-grain bread, oatmeal and whole-grain cereals should be made a part of meals. It is advisable that you eat vegetables throughout the day as they have antioxidants and are full of energy, helping you boost your immune system.
Be wary of snacks: Snack on foods that have complex carbohydrates such as popcorn, rice cakes and whole-wheat toast. When you have cravings, it is better to snack on fruits such as banana.
What to avoid: When you are shopping grocery, make sure you read the nutrition label for ingredients on all the foods you purchase. High-fructose corn syrup, corn sweetener, honey, sugar ingredients such as fructose, lactose, sucralose, dextrose and maltose must be avoided.
Good carbohydrates have a positive influence on insulin levels, thereby inducing weight loss. Refined and processed carbohydrates are bad carbohydrates and should therefore, be avoided.
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