Carbohydrates for Weight Loss: Plan Your Daily Meals With This Right Kind of Carbs
Feb 20, 2017 06:35 AM EST
While the term ‘carbohydrates’ has earned a questionable status in today’s wide collection of information on diets and weight loss plans, health experts insist that the type of carbohydrates does make a big difference. Carbohydrates are essential for energy production, and being deprived of the right kind of carbs will only push one into gaining even more weight.
According to Lyssie Lakatos, R.D. of the Nutrition Twins, the consumption of nutrient-dense carbohydrates can contribute to weight loss. As noted by Shape magazine, this can be achieved as the body breaks down the fiber from these healthy carbs more slowly, keeping an individual feeling full for a longer time.
Certified dietitian Leslie Langevin, M.S., R.D., C.D. from the Whole Health Nutrition also offered carbs-based recommendations for shedding off the extra weight. To utilize carbohydrates for weight loss, it is important that complex carbs are consumed- these include oats, lentils, sweet potatoes and quinoa, among others. Serving size should also be well-planned as whole grains should be distributed in three servings per day. Complex carbohydrates for weight loss should be made available in a total of five servings daily.
According to Langevin, starting the day with a breakfast of a half cup of oats topped with chia seeds and walnuts can help a person feel fuller whereas Greek yogurt with a cup of fresh berries can further get rid of the unhealthy cravings.
Oats contain soluble fiber that delays stomach emptying and contributes to the reduction of visceral fat that has been linked to diabetes and cardiovascular disease. Using carbohydrates for weight loss can still be applicable for lunch with a cup of quinoa mixed with greens and black beans for a healthy salad.
Later in the day, a snack comprised of a ¼ cup of nuts with a whole apple will be enough to keep the energy levels at bay. Dinner can be served with 110 grams of either chicken or fish for protein paired with broccoli, green beans or other non-starchy vegetables.
Throwing in a half cup of sweet potato or brown rice can still be a hearty option. Other well-known sources of complex carbohydrates that can lead to weight loss include barley, green peas, whole-wheat pasta and whole-wheat bread.