How to eat carbohydrates and still lose weightDave Smith
Do you think that potatoes, pasta and bread fatten starchy carbohydrates that you should avoid if you want fabulous abs? Think again despite what the Keto diet and other extremely low carb weight loss programs can make you believe, you can enjoy carbohydrates without derailing your diet.
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A recent study by Stanford University shows that you can lose weight with any type of diet (low or high carb). None of the strategies is superior: cutting carbohydrates or fats eliminates excess weight in approximately the same proportion. In addition, the researchers found that neither insulin levels nor a specific genotype pattern could predict the success of an individual with any of the diets. What determines success? Continuing with that.
Since staying on the road is the key, if you are a carbohydrate lover, choosing a diet that includes your favorite carbohydrates is a better strategy than banishing them completely, feeling deprived and then giving up.
Here we show you how to keep your favorite carbohydrates as part of your healthy eating plan:
A medium potato (5.3 oz) has only 110 calories, 2 grams of fiber, so it will not dent your daily calorie budget. In addition, they are an excellent source of vitamin C and potassium and are rich in B vitamins. Potatoes are often considered a no-no diet because of how we eat them, such as high-calorie fries, french fries and mashed butter and sauce. If you like baked, roasted or roasted potatoes without high-calorie additives, even the most conscious calorie counters can include potatoes in your diet.
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If pasta makes you fat, don’t tell Italians that they eat three times more pasta per person than we do, but that they are less likely to be overweight or obese. Italians eat about 57 pounds per person per year compared to 19 pounds per person in the US. According to data from the International Pasta Organization, but only about 10% of Italian women are obese compared to 36% in the US destroyer of the diet due to the company that maintains: buttery, fleshy and cheesy sauces and the huge portions we eat.
Keep your pasta “thin” looking for a 50/50 pasta / product ratio. Excellent product selections include tomatoes, roasted vegetables and dark green leafy vegetables.
Also, try the whole wheat varieties that are made with a combination of durum wheat and other grains for fiber and protein to be pumped. Watch cooking times carefully, as overcooking whole wheat can make the noodles gummy. Of course, portion sizes are always important: don’t keep more than two cups of cooked pasta to control calories in general.
Many people feel that bread is their definitive “no” diet, but not all breads are the same when it comes to weight gain. A preliminary study presented at the European Congress on Obesity found that people who ate four or more ounces of white bread a day were more likely to be overweight or obese, but those who consumed whole-grain breads were not at greater risk of weight gain. According to surveys, less than 5% of Americans eat the recommended amount of whole grains, and most eat refined grains like white bread.
While bread is considered taboo for dieters, it is also one of the carbohydrates we crave most, especially when it is fresh out of the oven. So don’t try to banish bread from your diet, just choose the healthiest whole grain options. Also, enjoy bread with other foods, especially those with protein and fiber, to decrease the digestion of carbohydrates in bread. Look for whole-grain breads that have at least 2 grams and 3-4 grams of protein per serving or “light” store-bought breads that are thinner slices. (They generally have between 50 and 60 calories per serving).
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