Losing or maintaining our body weight might be a challenge for many, especially if we suffer from a certain medical condition that is getting in our way.
Quick fixes work for short term periods only; however, the relapse is easy! That’s why following fad diets is not the solution for weight loss, rather we should be following a balanced & healthy lifestyle in order to achieve our goals.
A carbohydrate-free diet is one of these fad-diets that we don’t like to follow, as carbohydrates are the only and first source of energy for our brain, body & muscles.
Being on a no-carb diet, would most of the time result in water & muscles tissue loss, rather than fat mass loss.
Generally speaking, carbohydrates should make up around 50% of the total macronutrients calories, where the rest should be proteins & fats.
It is very important though to choose the good quality carbohydrates that we call complex and avoid simple sugars which are loaded with empty calories such as sodas, candies, cakes, jelly beans, chocolate etc..
Here is a list of healthy carbohydrates one should include in his daily diet:
- Brown rice
- Whole-grain toast
- Rye Bread
- Burghul, Freek
- Sweet Potato
- Skin - on potato
- Whole-wheat pasta
- Whole-wheat breakfast cereals , with no added sugars
- Chickpeas, green peas, broad beans, lentils
Not only it is important to include carbohydrates in our daily meal plan, but we have to keep in mind some essential practices for a successful weight management and healthy lifestyle as it will follow:
1- Practise Portion Control
Healthy eating is not enough if we are eating too much. Controlling our portions is key whether we are looking for weight loss, weight gain or just maintaining our weight
2- Have a Balanced Diet
Distribute your carbohydrates throughout the day in a balanced way to have controlled blood sugar levels. Choose complex carbohydrates and whole-grains rather than refined grains
3- Do not Skip Meals
Skipping meals doesn’t justify eating bigger portions at the next meal. Eating at regular hours and intervals helps in controlling blood sugar levels and having a smoother weight loss
4- Keep a Food Diary
Keeping a record of your food intake will help you stay on track when trying to lose weight or maintain a healthy lifestyle
5- Carbohydrates Counting
For Diabetes patients, carbohydrate (carb) counting focuses on the foods that contain carbohydrates as they raise your blood sugar levels the most. This method consists of counting the grams of carbohydrate consumed at each meal and snack. Please consult with your physician should you need to adjust the amount of carbohydrate intake per day.
Contact 04 – 342 5208 to book your appointment with our dietitian for our personalized meal plans.