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Want To Lose Weight? Try These 6 carbs and Avoid These 3

Avoiding bananas, beans, and bread due to the keto diet or some other weight-loss fad that you follow? You may be taking the wrong nutritional approac

Want To Lose Weight? Try These 6 carbs and Avoid These 3

Avoiding bananas, beans, and bread due to the keto diet or some other weight-loss fad that you follow? You may be taking the wrong nutritional approach if you are restricting carbs in this manner. The problem with losing weight with "cutting carbohydrates" is that we are lumping all the carbohydrate sources into one category.

Beans and gum bears are both sugars, but when it comes to their nutritional value, they are far from similar. The same applies to a chocolate bar and a banana: both are carbohydrate sources, but they give very different macro and micronutrients.

As it is, whole grains and fruit account for less than 10 percent of our diet, per a paper published in the Journal of the American Medical Association (JAMA) in September 2019.

The problem is, what happens in the remaining 90 percent of our diet? A big chunk — about 42 percent — of the part of our diet that is not dedicated to whole grains and fruits consists of low-quality carbs such as refined sugar and white bread. Those are the carbohydrate sources that we need to reduce when it comes to our weight and overall health, not fruit and whole grains in our diets.

Good-for-you carbs here that will fill you up and supply you with nutrients, along with carbs to avoid.

6 Carbs To Consume If Your Trying To Lose Weight

1. Potatoes

Potatoes in all colors — including white ones — are a source of good-for-you carbohydrates, rich in nutrients. This refers to all potatoes — red, violet, sweet, and standard of white potatoes. Indeed, one too.

Sweet potatoes sometimes overshadow white spuds when it comes to healthy potato choices because of their rich orange color which is an indicator of their beta-carotene content. White potatoes are well, white which, in addition to our antiquated "must avoid all white carbs" line of thought, we also equate a lack of nutrients with food.

But all potatoes are a source of carbohydrates which are good for you.

They 're nutrient-dense, for example. According to the United States Department of Agriculture (USDA), a medium potato (with skin) has just 118 calories and one gram of sugar while providing 3 grams of protein, 27 grams of carbohydrates, 2.5 grams of fiber, 20% of the daily value ( DV) of vitamin C, 24% DV of vitamin B6 and 11% DV of folate.

In terms of weight loss, potatoes are distinct from many other foods as they contain resistant starch, according to a narrative study published in the Academy of Nutrition and Dietetics Journal in February 2020. This particular form of fiber, along with other health benefits, can decrease the number of calories we consume and increase satiety. One trick is to roast and then, like a potato salad, cool down a potato. That increases the resistant starch number.

2. Oatmeals

Oatmeal is one of the first things to go with a low-carb/keto diet and that isn't just needless, it can be harmful if you want to lose weight.

Unlike potatoes, oats do have a special compound known as beta-glucan. As stated in a paper published in Appetite in August 2018, an increasing body of research suggests that beta-glucan suppresses our appetite and enhances our satiety. Study researchers contrasted breakfast 's results with beta-glucan to one without. The party that fills up in a.m. on beta-glucan Afterwards, felt fuller than the other non-beta-glucan group.

3. Popcorn

This one is still shocking. Sure, popcorn is a good carbs source — it is even whole grain.

But choose wisely. A serving of air-popped popcorn (about 3 cups) has just 92 calories and 1 gram of fat while offering 19 grams of carbs and 4 grams of fiber, per USDA. But the same size movie theater popcorn serving, according to the USDA, has 276 calories, 25 grams of fat, 15 grams of saturated fat, 13 grams of carb, and 2 grams of fiber. Note that a small sequence of popcorn movies has 735 calories!).

That makes popcorn (air-popped) a good, weight-loss-friendly snack. According to the USDA, women eat around 420 calories of snacks per day and men eat about 585 calories. It helps to make it count by noshing on healthy choices as snacking accounts for almost 30 percent of your overall intake.

4. Whole-Grain Bread

Bread has been demonized by low-carb advocates but it is important to bear in mind that not all bread is created equal — there is whole-grain bread, and then it is processed. Whole grain ensures the whole grain is preserved, making sure you get all the nutrients and fiber. At least one of its three sections, typically the bran and germ, has been stripped of a refined grain that removes some of the fiber, vitamins, minerals, and healthy fats.

When you lump all the grains together when cutting carbs, you do a disservice for yourself, particularly when it comes to weight loss. Whole grains, which certainly include whole grain bread, could give your metabolism a modest boost, according to a March 2017 study published in the American Journal of Clinical Nutrition.

5. Raspberries

Want To Lose Weight? Try These 6 carbs and Avoid These 3

These delicious berries are packed with fiber, which is an important weight-loss nutrient. Raspberries are filled with fiber which is a crucial nutrient for weight loss. In fact, according to the USDA, they are one of the highest fruits in fiber, with 8 grams per cup. Guava, mango, and passion fruit are the only fruits with more. Just imagine, eating one cup of raspberries offers about one-third of your regular (for women) fiber intake. Men need 38 grams a day.

Too much when we want to lose weight we concentrate on cutting calories or reducing carbohydrates but a study published in the Journal of Nutrition in October 2019 found that this is actually the wrong method.

Researchers placed subjects on a variety of calorie-restricted diets ranging in macronutrients i.e. low-fat, high-protein, low-carb, high-carb, and so on. After six months, they concluded that fiber consumption was the main factor when it came to encouraging weight loss and adhering to a calorie-restricted diet, regardless of the macronutrient and calorie intakes.

6. Legumes

Want To Lose Weight? Try These 6 carbs and Avoid These 3

We need to eat more quick, plain legumes. The 2015-2020 American Dietary Guidelines compared the prescribed intake to what we are eating as a nation at the moment and the difference is wide. We should only eat around 1 to 2 cups a week (depending on your calorie intake), which is negligible, but most dietitians will probably say that you might benefit from more.

If it comes to weight loss, adding legumes to your plate is up to you. Legume eaters (those who consume a three-fourths cup a day) lost more weight than those who did not eat legumes, regardless of whether the diets were targeted towards weight loss, according to a March 2016 study published in the American Journal of Clinical Nutrition, which analyzed the data from around 20 studies.

3 Types Of Carbs To Limit If you Want To Lose Weight

1. White Bread

Nutrition alone will not carry weight gain. It eats an excess of calories which leads to pounds gain. Yet other foods fill you up and better satisfy you than others. Another such food is not processed grains, like white bread.

Although clinical trials were inconclusive in evaluating the benefits of refined and whole grains in weight loss, studies that look at longer-term diets, like five years, found a link between higher whole grain intake and lower BMI, as illustrated in a study published in Nutrients in June 2019.

2. Breakfast Cereals With Sugar

A granola bowl — or other boxed breakfast cereals — can be a sugar bomb, easily. Sugary breakfast cereals do not make your favorites. Sure, saving the colorful sweet marshmallows to slurp with your milk is delicious and all that, but soon after you'll probably feel hungry.

We have a problem with sugar in the USA. Per Johns Hopkins Medicine, we actually eat two to three times as much as we should, which could be trouble for our waistlines. And although foods such as doughnuts, chocolate, and soda are obvious sources of added sugars, there are others that may go undetected, including breakfast cereals. Include cereals that have less than 10 grams of sugar per serving.

3. Refined Pasta

No one food will get your weight gain. This is the whole of the diet that matters the most. Yet if semolina (refined) pasta is a part of your daily diet, it will allow you, in the long run, to level up by moving to a more nutrient-rich variety. Since this pasta is made from refined grains, the body absorbs it quicker, which raises blood sugars quicker, leaving you feeling hungry earlier.

Fortunately, although our pasta aisle choices used to be small, we can choose these days from noodles made from red lentils, chickpeas, black beans, and even konjac (a starchy plant).

Both whole grains and legumes are higher in fiber, which slows digestion and leaves you feeling fuller longer, and specifically, legume-based pasta has more protein, the most satiating macronutrient, per a July 2016 paper published in Annual Reviews.

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Want To Lose Weight? Try These 6 carbs and Avoid These 3
Avoiding bananas, beans, and bread due to the keto diet or some other weight-loss fad that you follow? You may be taking the wrong nutritional approac
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