You dont always have to cut your carbs to lose weight.
Carbohydrates have suffered a beating. Carbohydrates are the primary fuel of the brain and muscles so it is true that eliminating them from the diet will result in weight loss. But a less frequently mentioned consequence of eliminating carbohydrates is a significant reduction in metabolic rate, which results from the muscles being broken down to be used as fuel. Lack of carbohydrates has also been shown to affect the ability to concentrate and cause sugar cravings. Focus instead on the type, quality and volume of the carbs in your diet, which will still let you enjoy them without adversely affecting your waistline.
Go for grains. Grain-based products have low glycaemic index values; they are digested slowly and control the amount of insulin released.
Measure your serves. Aim for a half cup of low GI carb-containing foods with meals.
Choose your cereals carefully. Go for low-GI cereal, such as muesli, oats or bran.
Go for smaller slices. Choose the smallest slices of bread and you will eat up to 20 grams less carbs per sandwich. (Burgen is a good choice)
Always eat carbs and protein together. Eating carbs with lean protein will lower the glycaemic response and keep you fuller for longer.
Be careful with 97 per cent fat-free. Often, lowering the fat means the foods have had sugar added, which can increase the GI.
Eat more beans. Legumes, such as chickpeas, beans and lentils, have low GIs as well as fibre and protein.
Count the times you eat. Wait at least two to three hours before eating again. Constant grazing disrupts the digestive processes.
If in doubt, go for brown. If you are unsure of a food’s GI, choose the wholemeal option. Not all are low GI, but you get extra protein and fibre.
Be smart with fruit. Fruit is a healthy choice, but it does have a carbohydrate and kilojoule load. Aim for two to three pieces a day.
Losing weight and eating better may often seem like a lot of work, but making small changes can help keep get on course. Making positive changes to your eating habits and lifestyle changes can get started on your weight loss journey and maintain a healthy weight longterm.