For several decades, the reduction of dietary carbohydrates has led a weight-loss method that is efficient and successful for most people. While a reduction in overall carbohydrate intake does, indeed, often result in weight loss, it is important to remember that a diet in which no carbohydrates whatsoever are consumed can be dangerous to one's health, as well as nearly impossible to follow.
No-carb or Low-carb?
Essentially, a diet containing no carbohydrates would be a diet that would only include pure meat sources. All vegetables, fruits, legumes, eggs and even dairy products would have to be eliminated to truly eat zero carbohydrates, because they all contain small amounts of carbohydrates. Obviously, this diet wouldn't be healthy or nutritious, given the lack of many vital nutrients.
It is possible to cut-back on certain types of carbohydrates to become both healthier and slimmer without becoming a strict carnivore. While still including some fruits, plenty of veggies and an ample amount of dairy and legumes, you can lose weight without sacrificing all but one of your food groups.
Foods for Life: Your Diet's Mainstay
To cut down on intake, first remove simple sugars, refined flours, pastas, breads, rice and white potatoes from your diet. These foods are dense sources of carbohydrates and provide an extreme boost in blood sugar after eating them. Replace these white, stripped versions of healthy foods with whole-grain flours, pastas and breads; brown rice and sweet potatoes or yams. While these foods are still higher in carbohydrates, they contain healthy doses of fiber and nutrients, making them more valuable to your body. In addition, they raise blood sugar levels more slowly and provide a healthy, steady source of energy that won't leave you with intense cravings soon after eating them.
Fruits like berries, apples, plums and peaches are encouraged because of their high antioxidant and nutrient value. Like whole grains and , they also provide lots of healthy fiber, which can leave you feeling full and satisfied for hours after eating, thus resulting in weight loss for many people.
Natural protein and fat sources such as eggs, lean meats, fish and dairy products are also excellent choices if you're watching carbohydrates. The high-protein content and moderate-fat content can also leave you feeling satiated for longer, meaning that you'll be less inclined to overeat later.
Nuts and seeds also make excellent low-carbohydrate snacks that satisfy due to balanced concentrations of protein, fat and fiber. Adding them to salads or meals for an added crunch is a healthy way to make sure your body is getting what it truly needs.
If you're craving something sweet and rich, tame your sweet tooth with solutions like sugar-free yogurt or ice cream, a square or two of dark chocolate, fresh berries or a low-sugar pudding cup made with skim milk.
Keeping Track and Treating Yourself
To manage your carbohydrate intake, it is critical that you keep track of the amount of carbohydrate-rich foods (even healthy whole-grain varieties) you're consuming. If you don't work out intensely, keep it to three to four servings per day. (Remember that a sandwich made with two slices of whole-grain bread counts as two servings.)
While it is indeed healthier to choose whole-grains and sweet potatoes over their nutritionally lacking counterparts, you'll still need to make sure you aren't overdoing it. If you're having pasta for dinner, be sure to eat only one serving. Remember to accompany the pasta with a protein-rich sauce, a big salad and possibly some fruit for dessert instead of loading-up on carbohydrates via fatty, nutritionally empty garlic bread or bread sticks.
You'll want to steer clear of candy and baked goods whenever possible. While indulging responsibly is a smart way to eat be carb-conscious for life, remember that goodies are just that: an indulgence. Having a cookie a couple of times a month isn't going to hurt as long as you're watching your carbohydrate intake elsewhere. But a cookie a day can lead to cravings and blood-sugar spikes--and that can lead to diabetes and heart disease. Treat yourself when the occasion calls, just not daily--or even weekly.
By simply reducing the amount of carbohydrates you eat, you can lose weight without sacrificing the foods you love. You'll also be able to stick to this "diet" for life, because while it focuses on healthy foods that nurture , it still allows for an occasional treat.
Tags: carbohydrate intake, after eating, sweet potatoes, your body, your carbohydrate, your carbohydrate intake