Carbs are public enemy No. 1 for many women and men on a diet. As much as we love pasta, bread, and every sweet you can think of, too many of us have been brainwashed into thinking carbs will make us fat.
Newsflash: They won't.
You need carbs for energy, and of course, deprivation will only end in you diving face-first into a gallon of moose tracks—and that certainly won't help you lose weight. What will help lose weight is eating the right carbs. It is recommended to consume nutrient-dense carbs with at least two to three grams of fiber per 100 calories since your body breaks down fiber more slowly, keeping you feeling full for longer.
Yes, it’s true: You can slim down by eating carbs — if you eat the right ones. Here are 10 fat burning carbs that are perfect for losing weight:
It’s not only good for your health but also a killer appetite suppressant that can help keep your six-pack diet on track all day. Barley contains a whopping 6 grams of belly-filling, mostly soluble fiber that has been linked to lowered cholesterol, decreased blood sugars and increased satiety. It also has tons of health benefits like decreased inflammation and stabilized blood sugar levels. And: you’ll immediately feel lighter. Barley acts as a bulking agent, which can help push waste through the digestive tract.
A round of applause for whole grains, veritable superstars in the healthy-carbohydrate game. Whole grains like oats, barley, and buckwheat are full of complex carbohydrates, which are far superior to their refined counterparts. Your body needs to break down complex carbohydrates because they’re a complicated mesh of molecules. That’s as opposed to refined carbohydrates loaded with sugar like cookies—they’re much easier to break down, so you burn through them and are ravenous way sooner.
3. Greek Yogurt
It’s no secret that many people love this variety of yogurt. It’s high in protein and nutrients, plus it’s a good source of good carbs. Make low-fat, or fat-free, plain yogurt part of the breakfast menu or enjoy it during a mid-afternoon munch. Top Greek yogurt with tasty fruits or nuts to boost the health (and yum) factor.
Popcorn. Because when you’re craving pretzels or potato chips, you’re certainly not going to reach for a bowl of oatmeal. Popcorn satisfies a snack craving and it’s a whole grain. Three cups of popped popcorn (what you get by popping 1 heaping tablespoon of kernels) equal one of your three recommended daily servings of whole grains and contains 3 grams of fiber.
Lentils, chickpeas, peas, and beans — they’re all magic bullets for belly-fat loss. In one four-week Spanish study, researchers found that eating a calorie-restricted diet that includes four weekly servings of legumes aids weight loss more effectively than an equivalent diet that doesn’t include them. Those who consumed the legume-rich diet also saw improvements in their “bad” LDL cholesterol levels and systolic blood pressure. To reap the benefits at home, work them into your diet throughout the week.
6. Spaghetti Squash
Even though spaghetti squash is a go-to when people are cutting back on carbohydrates, all squash is starchy, which means they have more carbs than many other vegetables. That doesn’t mean they’re not well worth eating! Spaghetti squash can give you a pretty hefty portion size but still fewer calories and carbs than pasta, plus you’re getting great fiber and nutrients. And if you’re not down for substituting your pasta with a vegetable in disguise. You can mix half whole-grain pasta and half spaghetti squash.
7. Whole-Wheat Bread
If you’re going for abs, you’re already sending the restaurant bread basket back. But don’t shirk from whole-wheat bread completely. As with whole-wheat pasta, you’re getting all three parts of the grain, with fiber to increase satiety and prevent overeating. Just be careful—most bread in the sandwich aisle is filled with high fructose corn syrup or a blend of whole and enriched wheat. It’s worth splurging on the pricier stuff, often found in the freezer section.
8. Sweet Potatoes
They’re not just for Thanksgiving anymore. These taters are rich in vitamins B6, C, and D, plus they are yummy!
A bloated belly can make even the most toned stomach look a bit paunchy. Fight back against the gas and water retention with bananas. Not only does the fruit increase bloat-fighting bacteria in the stomach, it’s also a good source of potassium, which can help diminish water retention. Bananas are rich in glucose, a highly digestible sugar, which provides quick energy, and their high potassium content helps prevent muscle cramping during your workout. Each medium banana contains about 36 grams of good carbs: Their low glycemic index means carbs are slowly released into your body, preventing sugar crashes and spurring the process of muscle recovery.
Apples are one of the very best sources of fiber, which means you should eat them at every opportunity. A recent study found that for every 10-gram increase in soluble fiber eaten per day, belly fat was reduced by 3.7 percent over five years.
Contrary to popular opinion, if you're hoping to lose weight, certain carbohydrates can help you do it. Even though it may not seem like it, there is such a thing as healthy carbs, so don't believe the "carbs always make you gain weight" hype. In this post, I shared with you 10 fat burning carbs that are perfect for losing weight.
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