One of the most popular tips for people who want to lose weight is to eliminate or reduce their carbohydrate intake. And while some may feel content cutting back on carbs, avoiding them can have long-term adverse consequences, according to a report by EatingWell.
Carbohydrates can play a major role in a healthy weight loss diet. And while any food can work, even for those trying to lose weight, eating more of certain types of carbs that promote weight loss can help you get closer to your goal and be happier, with more weight. content and less distraction.
Contrary to popular belief that carbohydrates are the number one cause of weight gain, Carolyn Suzy, RD, spokesperson for the Academy of Nutrition and Dietetics, says, “Carbohydrates offer many health benefits.” Carbohydrates are found in a range of foods, such as fruits, vegetables, nuts, beans, lentils and dairy products – not just bread, pasta and cakes.
Several carbohydrate sources, including fruits, vegetables, nuts, beans, legumes, and whole grains, are high in fiber. “The fiber in complex carbs can help you feel full longer, which is good news if someone is trying to control their weight,” adds Dr. Susie.
Research, published in 2019 in the journal Nutrition, shows that eating more fiber alone promotes weight loss in adults who dieted compared to those who ate fewer nutrients over a six-month period. Another benefit of eating carbs through these fiber-rich food sources is that those who increased their fruit and vegetable intake also ate healthier, more nutrient-dense meals.
Dr. Susie explains that a balanced approach to weight loss means that all foods can be included in the diet as long as calories are reduced in a healthy way.
The best choices
Whole grains are a complete nutritional category, Dr. Susie points out, while other options such as brown rice, oatmeal and quinoa are just too good to choose just one, for example. compared to whole grains, which contain the bran, germ and endosperm, adding that “whole grains are delicious and filling.” It is a very good source of fibre.
Stick to a weight loss plan
The key to weight control, says Dr. Susie, is consistency. “It’s hard to be consistent when you’re on a restricted meal plan and feeling deprived,” she explains. Some may thrive on a low carb diet, while others feel limited and crave some of their favorite forbidden foods, which are mostly carbs.
But when healthy carbohydrate sources are incorporated into the diet, the potential for deprivation can be reduced. “Including healthy whole grains can help you stick to the diet better” and achieve weight loss results, she says.
People who eat more whole grains also eat more fiber – whole grains also help replace refined grains in the diet, protecting against diseases like heart disease, diabetes and certain cancers, according to a meta-analysis by 2019 published in the journal “The Lancet”. The study results also indicated that an increase in whole grains has been shown to promote healthy body weight. Researchers suggest eating 25 to 29 grams of fiber daily. For comparison, a cup of cooked whole-wheat pasta contains about 4 grams of fiber, while a slice of toasted white bread contains less than one gram.
Support a healthy weight
People who eat more whole grains are more likely to maintain a healthy weight. Research has found that people who eat whole grains tend to have a healthier weight, according to the results of a 2019 meta-study published in “Nutrients”, because whole grains help control appetite, by more than that these foods can improve the health of the gut microbiome, which over time can affect body weight.
Reduce visceral fat
According to the results of a study published in the journal Nutrition, eating whole grains helps reduce visceral fat in middle-aged and older adults. Visceral fat hugs internal organs and is associated with inflammatory processes that play a role in many diseases, and excess visceral fat can be an indicator of metabolic disease. The researchers concluded that replacing refined grains with whole grain sources reduces visceral fat and also helps prevent hyperlipidemia.
Cholesterol and sugar
Dr. Susie says those who limit carb intake as part of a weight loss plan lose weight quickly, noting that “every time carbs are cut, weight loss will occur”, but the The main objective remains long-term weight loss, which leads to weight loss, that is to say the need to find a nutritional plan that can be respected over the long term. Using whole grains as a source of carbohydrates and fiber improves cholesterol and blood sugar levels.