First off, I want you to understand that regardless of what you eat, good or junk you are on a diet. So start by getting that mentality of being on a diet for weight loss out of your head and turn it into a mentality of eating healthy for life.
But why must you eat carbs?
With low carb dieting instructions you can use to lose weight too. We must eat carbs because they help provide energy, fibre and a range of vitamins and minerals you need for every day function and feeling. You just have to be a little more selective of the amounts you consume of each type of carbohydrate.
One of the most popular “diets” is a low carb one. If done correctly and in a controlled fashion, a lower “starchy” carbohydrate diet can be a healthy way to lose or maintain your weight. By low carb most people think they have to cut out ALL starchy (i.e. potatoes, pasta, rice, bread) carbs. I’d say you only have to moderate them.
Everything is moderation. But unfortunately, we have learnt to have everything is abundance. Don’t try to eliminate carbohydrates altogether. Slower digesting carbs provide us with a source of fiber and longer range sustained energy.
Never go with extreme “no carb” dieting as it can really threaten your health. Plus from my experience you just go nuts, and lack energy as your brain is primarily fueled by carbs. This may be a temporary tactic if your goal is to be a competitive body builder, but for general health I still fail to see people succeed long term on no carb diets.
Understand The Different Types
Simple carbohydrates break down faster and give us quick energy spikes to your blood sugar levels. Try and avoid eating these simple varieties often which found in sweets, cakes, etc.
There is an exception to this rule with fruits which is considered to be simple carbs/sugars in the form of fructose. It’s OK to include 1-3 pieces or fruit daily, they’re natural and can provide you with a much lower calorie intake than sweets to satisfy your sweet tooth.
Complex slower carbohydrates found in grains such as legumes, brown rice, oatmeal and whole meal bread, break down slower and release energy and sugars into your bloodstream at an even rate. Include 1-2 serves a day, preferably in the first half of it.
Complex plus fibrous carbs found in vegetables will not only help you achieve sustained energy, but because they also contain more fiber, they will provide you with better digestion and feeling fuller. You can’t really over eat vegetables, so go buts. Due to their high water content and taste, you can be sure to have 2-3 servings per meal 5-6 times per day. But make sure it’s in as natural form as possible. No to little sauces and no over cooking.
So YES, fruit and veges are CARBS too!
Choose these the most…
Try to opt for heaps more fibrous carbohydrates, found in green and colourful vegetables and complex found in legumes And don’t over consume fruit.
Try and limit your simple carbs, dairy products, white rice, white flour products such as white breads and pastas.
If you must include only 1-2 servings of the limited foods once to twice per week, and get used to substituting the white floured products with the whole meal versions.
Drink a lot of water, especially when on a lower carb diet to ensure nutrient delivery and increase energy from perceived hunger attacks. Ensure your water intake is adequate with at least 2-3 litres of water per day.
Now you know a little bit more about carbs, what and why you should eat them. But I think one of the biggest reasons to eat carbs is so you can stop yo-yo dieting. Use these tested “low carb dieting” tips for a consistent way of sticking to a diet and getting results.
If you want to lose weight, you can follow these low carbohydrate dieting instructions to start a new lifestyle without compromising your health and/or sanity.
Now on to FATS …
Why Must You Eat Healthy Fats to Lose Fat?
Years ago when fat became the enemy, everything suddenly became accessible in “fat-free” versions. All of us were all supposed to be safe from demonic fat and we would all be thin and gorgeous. But as years have passed since, not only are we not thinner, we are in the biggest obesity epidemic the world has ever seen.
Maybe it’s not the fat after all.
It seems that getting rid of the fat from these goods did not magically make them calorie free. In reality, the lack of dietary fats left us unsatisfied and eating a lot more than we would have if the fat had been present.
The words fat-free lulled us into complacency and our hips and thighs paid the price. To fight this we need to identify the list of healthy fats for weight loss, which will help your general health and to get used to metabolizing fats.
Nutritionists, dieticians, PT’s, doctors and just regular healthy people would agree that healthy fats are really beneficial in a wholesome eating plan. No longer the monster that it’s still to this day considered. Fat has now earned its own place inside the food pyramid, rather than being stuck with sweets and other treats, due to it’s impact on our heart, eyes and attaining healthier skin and cells.
In fact in western society most of us have a fatty acid imbalance, high in omega 6’s and low on omega 3 fatty acids which is important. This imbalance or deficiency is also helping inflammation in the body which ultimate cause pain and disease.
Understand The Basic Types
Be sure to reverse that balance with omega-3s that are anti-inflammatory. The best Omega-3s sources of fats can be found in wild fish- (salmon, herring, sardines, tuna) flaxseed’s and flaxseed oil, walnuts, other nuts and seeds. Ensure you are having a 2-3 healthy doses of Omega 3 rich foods or supplement each day to help restore the balance and reduce inflammation in the body.
One more good fat is mono-unsaturated fat. I’ve always been a fan of the benefits of the Mediterranean diet. Of course it’s not a diet; it’s a way of life and is created up of what might be described at first glance as unhealthy.
Nearly half from the total calories are fat calories, (about 40%), but most of which is mono-unsaturated fat. The only thing you have to control of course is the bread, pasta and potato intake, but a diet full of fish, fresh salads and olive oils will certainly help you battle the bulge. Avocados are also a great source of plant based fats to add.
The Mediterranean diet has been shown to lessen the risk of chronic diseases like heart disease, diabetes and some cancers. There is also the chance that olive oil (the source of most of the fats in this diet plan), can have other helpful advantages such as reducing blood pressure and blood sugar levels.
Besides olive oil, great sources of these mono-unsaturated fats are hazelnuts, almonds, brazil nuts, cashews, avocado and seeds, for instance sesame and pumpkin. Whilst you can also include a small amounts of poly-saturated fats such as soybean oil, corn oil and sunflower oil, I would limit these types of cheaper fats.
Despite the fact that saturated fatty acids are usually thought of as negative for you across the board, there are potentially good ones here too. Research suggests that the saturated fats and lauric acid like those observed in coconut oil may be valuable.
A little bit of saturated fat this is found in red meats won’t hurt you either. Just cut off any visible fat before cooking it, and look for cuts of meat that are less than 10grams of fat per 100gram portion.
The real fats you should be avoiding is trans fats, and saturated fat found in processed foods. Given, these are cakes, sweets, baked goods, etc. Combined with a high amount of white refined carbs, the saturated fats in these foods should be VERY limited or avoided altogether in your daily eating plan.
You could also reduce the fats that come from cheeses, butter, margarine and other high fat dairy produce. A little of the alternatives such as olive oil spread could work.
It would be very tough to eliminate each and every source of carb or fat from your eating plan. It would also be really detrimental for your well being as you lose the benefits that come from them, but worst off your ability to stick to such “low” or “no” plans is very low.
Your body needs to know how to metabolise carbs and fats and without them will not be as satisfied long term. The moment you go back is the moment you either put weight back on or react with an intolerance.
Remember the benefits – compliancy to a diet plan, reduced inflammation, and improved taste in foods, your sanity and better heart health. Eat this list of healthy carbs and fats above, mind your portion sizes and stop considering that it’s all bad. Build your relationship back up with the good carbs and fats, and I guarantee you can still get leaner, fitter and healthier all at the same time, by including them.
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