While high carbohydrate foods are demonized by many dieters, we must keep in mind that without a supply of nutrients from carbohydrates, our body turns to it’s own sources of protein and fat to meet its energy necessities. And yes, we want our body to burn fat, that’s the point, but we do not want our body to burn the protein from our to keep us functional.
Weight Loss Secret 1: Go for the complex carbs. Not all carbohydrates are similar. The adversary of our waist line is not carbohydrates themselves, but certain types of carbohydrates and the way they metabolize in our system. We can best understand this difference in terms of simple and complex carbs. Simple carbohydrates are found in sugary and processed foods, complex carbohydrates are found in whole foods like fruits, vegetables, grains and legumes.
Weight Loss Secret 2: Eat low glycemic foods. When it comes to carbohydrate foods, another very important factor to keep in mind is the glycemic index of foods. The glycemic index is a numerical rating system that tells us how quickly the sugars in a food break down into glucose in the digestive process. Glucose enters our bloodstream, stimulates our blood sugar level and then signals the production of insulin in order to keep our blood sugar from getting too high. Insulin, in addition to lowering blood sugar, tells the body to store fat. So if there is any villain here, it is not carbs themselves, but high insulin levels.
Weight Loss Secret 3: Eat healthy fats every day. Carbs are not the only factor to consider. We don’t want to neglect the other primary food groups, proteins and fat. Contrary to popular opinion, fat restriction does not inevitably promote weight loss. We need nutritious fats in our diet or we will start to crave fatty foods. Good fats ensure that our bodies break down our food more efficiently and therefore actually enhances fat burn, ironic as it might sound. What are the good fats? A group of fats known as essential fatty acids, the omega-3 and omega-6 oils. They are found in nuts (especially walnuts), seeds (especially flax), salmon, avocado, and olive oil.
Weight Loss Secret 4: Eat your protein, not too much, not too little. Finally, we come to protein. We need it too every day, but not too much. Protein is instrumental in weight loss because it keeps our blood glucose levels proportionate, thus keeping insulin levels ideal. Good sources of protein are chicken, fish, legumes, nuts and seeds.
A healthy diet of low carbs, low glycemic foods, healthy fats and lean protein will help you lose weight and keep you well nourished in the process.
