Studies have shown that dieters tend to lose weight on
both high-carb and low-carb diets. With so much
conflicting information, how can you determine what role
carbs should play in your personal weight-loss plan?
Fortunately, carbohydrates are not an all or nothing
proposition. Eating right is a matter of choosing the
Eat Beans & Nuts
Most Westernized cultures don’t eat enough fiber. The
American Dietetic Association recommends 25-35 grams
daily, but the American Heart Association estimates that
the typical American eats only 15 grams of fiber each day.
This is unfortunate because fiber has many health
benefits. It helps regulate bowel movements, prevents
blood sugar spikes and crashes, and keeps your digestive
system in good shape.
You can easily increase your fiber intake by adding beans
to your diet. Nuts are another good choice. The protein in
these foods will help control your hunger, and the fiber
will promote efficient digestion.
Start by eating a half-cup of beans with your meal and a
handful of nuts as a snack.
Eat Whole Grains
To avoid blood sugar peaks and valleys, switch from
refined bread products to whole grains. Your body has to
work longer and harder to digest whole grain foods and
convert them into energy, thus you avoid the quick peaks
and crashes you get from refined carbohydrates.
High-fiber whole grains also tend to satisfy your hunger
for longer periods of time, helping you avoid between-meal
cravings. Start your day with a cup of whole-grain oatmeal
sprinkled with flax seeds for added fiber.
Eat Fruits & Vegetables
Fruits and vegetables are some of the healthiest foods you
can consume. Not only are they nutrient-dense, but they
also contain a significant amount of fiber and water.
In fact, the United States Department of Agriculture
recommends 2-4 servings of fruit and 3-5 servings of
vegetables each day. The Center for Disease Control also
reports that diets rich in fruits and vegetables can help
prevent diabetes, cancer and other diseases.
Try to incorporate a variety of colorful vegetables into
your diet. If you’re concerned about eating too much
fructose, the natural sugar in fruits, stick to
low-glycemic options such as berries, cherries, apricots,
grapefruit and apples.
Eat Dairy Products
Dairy products are a good source of calcium and Vitamin D.
Unfortunately, they can also contain a lot of fat and
lactose (milk sugar). Control your fat intake by switching
to 2% cheese and 1% milk. Low-fat yogurts and string
cheese snacks are other tasty dairy choices.
If lactose upsets your stomach, or if you just want to
consume less of it, look for lactose-free dairy products
instead. They contain all the calcium and vitamins with
less of the sugar.
Ah, the dreaded s-word. What’s so bad about it anyway?
Sugar contains empty calories, but it’s not so terrible
when consumed in moderation.
Sadly, the modern Western diet approaches sugar with
anything but moderation. Many processed foods, even savory
snacks and seasonings, are full of added sugar. It’s also
used to improve the flavor of many low-fat foods.
With so much sugar in our diets, is it any wonder so many
dieters suffer from unstable glucose and constant carb
When it comes to avoiding sugar, do the best you can. Save
sweet treats for special occasions, and practice portion
control. Don’t rely on artificial sweeteners as these have
been proven to increase sugar cravings in some
Also, remember to watch out for hidden sugar in your
foods. On an ingredient list, sugar can masquerade as high
fructose corn syrup, sugar alcohol, sucrose, dextrose and
Avoid White Flour
Like sugar, simple carbohydrates like white flour are
quickly processed by your body, leading to rapid rises and
falls in your energy level. Worse, highly refined flour
products have very little of the fiber or vitamins your
body so desperately needs.
You can add more fiber and nutrition to your diet by
trading white bread, rice and pasta for their whole-grain
Also, try eating yams, skins and all, instead of starchy
potatoes. You will find that these healthier choices leave
you more satisfied and less likely to keep eating past the
point of satiation.
Avoid Fruit Juice
Fruit juices are high in sugar and calories, but low in
fiber. It’s much healthier to eat the whole fruit than to
drink only its juice. Plus, many juices are made from
concentrate – another misleading term for added sugar.
After you exercise, try rehydrating with a bottle of water
and a piece of fruit. This will give your muscles the
quick energy they need to recover with the added bonus of
Unlike food, alcohol is quickly absorbed by the body,
passed through the liver, and distributed into the
bloodstream. Spikes in blood glucose, and the
corresponding crashes, are very common when alcohol is
Alcohol is full of calories that don’t benefit your body.
According to the National Institute on Alcohol Abuse and
Alcoholism, alcohol can also hinder your body’s ability to
absorb nutrients and leave you dehydrated.
If you wish to drink alcohol at a special event, forget
about sugary mixed drinks and wine coolers. Opt instead
for a diet-friendly white wine spritzer, a lite beer, or a
two-ingredient cocktail with ginger ale or tonic. Be sure
not to overindulge; alcohol is notorious for lowering
inhibitions and will make it harder to say no to unhealthy
If you want to master carbs and improve your diet for
effective fat loss, then watch the following free video on
the evolution of natural fat loss.
This video is a real game changer because it reveals the
biggest secrets of how to lose fat naturally: