Custom Search

Wednesday, June 29, 2011

How To Eat Carbs Without Gaining Weight?

Exciting title, isn't it?!
As with any diet, it's probable for the newly svelte to erase their losses-and even add gains-once they return to an unrestricted menu.
If you're a low-carb dieter who can no longer live without bagels or cookies. It's possible to reintroduce carbs into your diet, though you'll get the best results by phasing in the right carbs in the right way, and by recognizing that other factors besides carb avoidance help you drop excess pounds.

But be prepared: Even if you follow guidelines, transitioning from low- to moderate-carb eating will carry at least a small price. "You will gain some weight,"
That's partly because carbs hold water in the body. "A lot of the initial weight loss on the very low-carb diet is water weight, If you start adding carbs back in, you are going to also start storing water--which is a good thing" Beyond that, you can maintain your weight loss with an educated approach.
know your starting point

Start by reassessing your diet:
  • "The first thing to ask is: What are you actually eating?".
You may be surprised. About 10 million Americans are following low-carb diets, but most of them are eating more carbs than they think. A survey of 11,000 people by NPD Group, a New York market research firm, found that only one out of every four low-carb dieters is "actually significantly cutting carbs."
  • While regimens vary, many plans instruct dieters to begin with 20 grams of carbs daily in the induction phase, and then increase gradually. Less than 60 grams a day is "pretty standard" during the weight-loss phase (To put that in perspective: A typical 1-ounce slice of bread has about 15 grams of carbs.) So do a quick tally of your typical daily carbs to gauge your starting point.
  • pick the healthiest carbs:  Of course, all carbohydrates are not created equal. Stay away from processed carbs. Eat less white bread, white rice and white pasta. That's a good start right there. And avoid french fries, candy, baked goods and snack foods.
  • Reclaiming those processed carbs is what gets us in trouble. "White rice, white flour and white potatoes are metabolized like sugar," says John La Puma, M.D., medical director of the Santa Barbara Institute for Medical Nutrition and Healthy Weight. Because they create such an exaggerated insulin response, are so easy to overeat and have less staying power, such carbs often lead to weight gain.
  • "Look for carbs that give you the biggest nutrition boost for your buck," says Susan Learner Barr, R.D., general manager of program development for Weight Watchers in North America.
Where to begin?
  • With high-fiber options like whole-grain oatmeal. Not instant, but good old-fashioned cooking oats. The fiber content promotes gastrointestinal health and lowers blood cholesterol; it also provides a feeling of fullness so you don't eat as much.
  • And yes, you can have fruit again! "A half-cup of fruit has 15 grams of carbs". Choose whole fruits because they are lower in calories and higher in fiber. Beans and legumes will fill you without fattening you, and if you upped your vegetable intake during your low-carb stint, keep it up. Also, add low-fat dairy products; they strengthen bones and may help facilitate weight loss.
  • Last but not least, pace yourself, Reincorporating these foods slowly will help you avoid weight gain. If it's been a while since you've eaten carbs, savor their tastes and textures. "Take a bite of a crisp apple. Enjoy a baked sweet potato. Experience what real, wholesome foods taste like" And find healthier versions of your favorites, such as whole-grain, sugar-free cereal.
 Calories still count:
  • Restricting carbs tends to lower daily calorie counts, so as you phase in healthy carbs, keep an eye on your calories. "Over l07 studies have been reviewed, and weight loss still comes back to calories,". A report published during 2003 in the Journal of the American Medical Association found that weight loss was principally associated with decreased calories, not decreased carbs.
  • An easy, effective way to manage calories is to watch your portion sizes. For example, a bagel from the corner coffee shop can be three to four times the size of the standard portion size. "That's where we get into trouble with carbs".
  • Beyond bread: To maintain your weight loss, pay as much attention to your eating habits as to your carb tally. What foods do you keep in your kitchen, your desk, your car, or wherever else you eat? Do you eat standing and in a hurry, or do you sit down and take your time? All these routines should be evaluated.
  • One of the advantages of the low-carb diet movement is the heightened awareness it's given people about portion sizes and eating habits and even about the good things that carbs do, such as stimulating the production of serotonin, the mood-elevating brain chemical.
  • Try to reached a happy compromise with carbohydrates. Pick what you love, but put limit to yourself, "You can't eat pasta, garlic bread and cheesecake all together."
Why do you really need carbs?

Carbohydrates from foods serve as your body's main source of energy, keeping you energetic through a workout, Carbs also help raise levels of serotonin, a chemical produced in the brain that boosts mood and decreases appetite. Glucose from carbs also helps fuel the brain.

Here's a plan, developed by Katherine Tallmadge, R.D., of the American Dietetic Association, to reintroduce carbs into your diet while keeping total calories under control.

First week: Add 1 cup of milk or soy milk to 1 cup of high-fiber, whole-grain cereal. (Total: 27 grams)
Second week: Add a midmorning and midafternoon fruit snack. (Total: 30 grams)
Third week: Add two slices of wholegrain bread. (Total: 30 grams)
Fourth week: Add a container of yogurt for an afternoon snack and 1 cup of milk or calcium-fortified soy milk for an evening snack. (Total: 24 to 32 grams)
guide to grains

  1. Whole-grain carbohydrates are ideal for the weight-conscious because they're more filling than refined grains. "You're eating the grain intact, before it's processed,". Among the ingredients to look for on a food's nutrition-fact panel are whole wheat, whole barley, whole oats, cracked wheat, graham flour and whole cornmeal.
  2. Multigrain products include two or three grains, such as wheat with barley or rye with millet. The finished product may or may not be entirely whole grain.
  3. Refined grains have been processed to remove the bran and germ. "Try to limit those, Or go half-and-half, such as mixing brown or wild rice with white rice."
  4. Low-carb breads don't always provide as much nutrition as whole-grain breads, "Wheat flour that's used in regular wholegrain bread is more likely to be enriched with vitamins, folic acid and iron. Soy flour [used for some low-carb breads] may not provide that enrichment."
Eat right, live better, live longer! :)

No comments: