Carbs (carbohydrates) not only provide fuel for your hard-working muscles, but they also enable fat metabolism.
Carbs help you lose fat faster than other foods, even when the same number of calories are consumed. When scientists fed rats a diet rich in resistant starch, it increased the activity of fat-burning enzymes and decreased the activity of fat-storing enzymes.
Refined and processed carbs like those found in white bread should be avoided when trying to lose weight. Instead, stick to carbs that are full of fibre and give your body energy. Squash, beans, and sweet potatoes will satisfy your carb craving without adding extra pounds.
There are three primary carbs:
Simple carbs are practically sugars. You’ll find these naturally in fruits and veggies but also in refined grains and processed foods through added sugar. Because they are simple and refined, simple carbs burn up fast, altering 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. These carbohydrates keep you full for longer because they take more time for your body to digest and break down for energy.
Dietary fibre is a long chain of sugar molecules, just like complex carbs, but it’s indigestible, your body can’t tear it down to use for energy. Instead, dietary fibre helps provide bulk to keep your digestive system running as well as help you to feel full. You’ll often find fibre in the same foods that contain complex carbs.
Healthy carbs – complex carbs and dietary fibre will take longer for your body to break down compared to simple carbs. This means you’ll spend more energy to burn these than simple sugars, which results in weight loss rather than weight gain.
Here are some decent carbs to eat for weight loss:
- Barely.
Barley is rich in fibre and unstrained barley water helps in improving digestion by making it more regular. It also makes you feel fuller for a longer period. Additionally, barley water helps in keeping the body hydrated. Hence barely helps weight loss.
- Quinoa.
Eating grains like quinoa will help to boost your metabolism, and burn belly fat faster, as will… Sunflower seeds contain a bountiful supply of dietary fibre, which could fill you up for longer and keep sweet cravings at bay while easing digestion at the same time.
- Legumes.
Legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans and some others. These foods tend to be high in protein and fibre, which are two nutrients that have been shown to lead to satiety. They also tend to contain some resistant starch.
- Whole wheat bread.
People on a lower-calorie diet that included whole grains, such as whole-wheat bread, lost more fat than those who ate only refined grains, such as white bread and white rice. Whole grains provide more vitamins, minerals, and fibre than refined. But overdoing whole wheat bread can add pounds, too
- Black beans.
Black beans are packed with fibre and protein, which means they will keep you feeling full and energetic for hours. This is very important if you are trying to lose weight and can’t stand feeling hungry all of the time. Black beans contain both soluble and insoluble fibre.
- Oatmeal.
Oatmeal is packed with healthy carbs and fibre, oats are a whole grain food that is claimed to offer many health benefits. Studies have shown that oats and oatmeal can help people lose weight, lower blood sugar levels and reduce the risk of heart disease and cancer.
- Broccoli.
Broccoli is a good carb and is high in fibre, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Along with this, broccoli is also great for weight loss because it is rich in fibre.
- Cherries.
Eating cherries can help you lose weight and stay trim. A cup of cherries is less than 100 calories and packs in 3 grams of fibre, which will keep you feeling full longer.
- Apples.
Apples are low in calories and high in fibre, with 116 calories and 5.4 grams of fibre per large fruit (223 grams). They have also been found to support weight loss. In one study, women were given three apples, three pears, or three oat cookies-with the same calorie value-per day for 10 weeks.
- Bananas.
Bananas are a healthful addition to a balanced diet, as they provide a range of vital nutrients and are a good source of fibre. Although eating bananas cannot directly lead to weight loss, some of the properties of these fruits may help a person reduce bloating, control their appetite, and replace processed sugars.
- Roasted chickpeas.
Chickpeas are great for losing weight since they’re loaded with fibre, which keeps you feeling fuller longer.
- Whole-grain cereal.
Whole-grain cereals are naturally low in fat and high in fibre and, according to researchers, can decrease the size of your waistline. One study showed that men and women who consumed more whole-grain cereals had a much lower BMI and less abdominal fat.
The lead researcher Nicola McKeown says, “This study takes the evidence a step further and shows that people who eat more whole-grain foods have lower abdominal fat.”
- Popcorn.
Popcorn is high in fibre, relatively low in calories and has a low energy density. These are all characteristics of a weight loss friendly food. With 31 calories per cup, air-popped popcorn contains much fewer calories than many popular snack foods.
- Sweet potato.
Sweet potatoes are rich in dietary fibre, which aids weight loss by forming a gel-like the mesh in the stomach. This makes you feel fuller for longer and thus prevents you from overeating. Fibre also promotes stool movement and supports the production of good bacteria.
Check out and subscribe our Youtube channel :
0 responses on "Good carbs that can accelerate your weight loss."