Hi there my beautiful lovelies! Hope you guys are doing well and staying safe. Today I will continue to talk to you about my weight loss journey with part three. Hope you enjoy the post.
The focus on Good Carb:
For a long time, I heard about a low-carb diet for weight loss. I just couldn’t get aboard on this fad. I know that would not be able to do that diet. Hence, I instead focused on eating good and healthy carbohydrates. Imagine this: you can lose weight, get healthier and stronger, and feel better—all while still eating carbs. Yes, it’s true. You can lose weight if you just shift your diet from processed to good and healthy carbs. Before knowing about good carbs, let first find out about carbs in general. There are three types of carbohydrates: simple, complex, and fibers.
Simple carbs are simply sugar. They can be found naturally in fruits and vegetables but also in refined grains and processed foods through “added sugar” as in refined (processed) grains, cakes, and other baked goods. Due to the simple and refined nature of this carb, burn up fast, spiking your blood sugar and causing it to crash. This can leave you with a craving for more carbs and can also lead to weight gain long term.
Complex carbs are made up of long chains of sugar molecules. They are simply starches. These carbohydrates keep you full for longer because they take more time for your body to digest and break down for energy. These carbs are also known as healthy carbs. The key to hacking your weight-loss plan is to limit your intake of simple carbohydrates and nourish your body with complex carbohydrates. Complex carbs take longer for your body to break down, which means you’ll spend more energy to burn these than simple sugars.
Examples of complex carbohydrates include:
- Whole grain foods like quinoa, barley, brown rice, and oats
- Whole-grain, processed products like bread, pasta, cereal, and crackers
- Legumes like lentils, chickpeas, kidney beans, green peas, and split peas
- Other starchy vegetables like potatoes, sweet potatoes, and corn
Dietary fiber is a long chain of sugar molecules, just like complex carbs, but it’s indigestible—meaning, your body can’t break it down to use for energy. Instead, dietary fiber helps provide bulk to keep your digestion system running as well as help you to feel full. You’ll often find fiber in the same foods that contain complex carbs.
A study published in Annals of Internal Medicine suggests that something as simple as aiming to eat 30 grams of fiber each day can help you lose weight, lower your blood pressure, and improve your body’s response to insulin just as effectively as a more complicated diet. According to Harvard, “In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease,” says Dr. Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health. But, he cautioned, it’s best to get fiber from food, not from supplements.
Adding fiber to your diet can be easy and delicious. A high-fiber cereal or oatmeal with berries on top is a great way to start the day. For lunch, enjoy a salad sprinkled with chickpeas or kidney beans and some nuts (almonds, peanuts, walnuts, or pecans). Make a stir-fry for dinner using a variety of vegetables, and top with pumpkin or sunflower seeds.
Hence, I make sure that with a high protein breakfast and stress control, I also add complex carbs with high fiber in my diet. This includes brown rice, beans, legumes, peas, quinoa, and avocado. I still eat pasta but just opt for whole-grain pasta. My friends just by making these three changes to my diet (high protein, stress reduction, and complex carbs), I have lost 12 pounds so far. I know I still have a long way to go to lose the 26 pounds I have gained but I feel more energized and less tired than before.
My dear lovelies! I would love to know if you have gained weight during the pandemic. What do you do to control weight? What works for you? What does not? Please leave your response in the comment below.
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