If your goal is to lose weight, what do you think you need to do first? The common answer is to cut out carbs. While some people find that fine, avoiding carbs can have potentially harmful consequences in the long run.
If you're a carb lover, breathe easy. Carbohydrates can play a big role in a healthy weight loss diet. All foods are helpful, even if you're trying to lose weight, but eating more of certain types of carbohydrates that support weight loss can help. You can come closer to your goal.
Carbohydrates have an (unearned) reputation as the number one cause of weight gain. Carbohydrates offer numerous health benefits.
Carbohydrates are found in a wide variety of foods, not just in bread, pasta, and cakes but also in fruits, vegetables, nuts, beans, lentils, and dairy products.
Many of these carbohydrate sources are rich in fibre. The fibre found in complex carbohydrates in fruits, vegetables, nuts, beans, legumes, and whole grains helps keep you feeling fuller for longer. This is great news if you're trying to control your weight.
A 2019 study published in the Journal of Nutrition showed that eating more fibre alone accelerates weight loss in dieting adults compared to those who consume fewer nutrients over a six-month period. It has been. Another advantage? Those who increased their fibre intake consumed healthier, more nutritious diets. The key to weight loss is getting into a calorie deficit. This is easily done by avoiding whole food groups (such as carbohydrates). However, this is not sustainable in the long run and can cause considerable damage. A balanced approach to weight loss means that you can include any food in your diet as long as you cut calories in a healthy way.
Here's how you can incorporate whole grains into your diet to get you closer to your weight loss and health goals :
The key to controlling your weight is consistency. It's hard to be consistent when you're on a diet and feeling like you're falling short. Some people find success on a low-carb diet, while others feel restricted and desperate to eat their favourite foods. Incorporating them can help reduce the chances of deficiencies. Incorporating healthy whole grains can help you stick to your game plan and manage your weight better.
A 2019 meta-analysis of The Lancet study found that people who eat more whole grains consume more fibre, and whole grains also help replace refined grains in their diet, helping to protect against diseases like heart disease, diabetes and some types of cancer. In addition, the study found that increasing whole grain intake has been shown to support a healthier weight. Additionally, the 2020-2025 Dietary Guidelines for Americans recommend 25-34 grams for adults. For reference, a cup of cooked whole wheat pasta contains about 4 grams of fibre, while a slice of white toast contains less than 1 gram.
Here is another argument in favour of choosing whole grains: According to a study published in The Journal of Nutrition in 2021, middle-aged and older persons who consume the most whole grains also have slight increases in visceral fat compared to those who consume the least. Here's why it's significant: Your organs are hugged by visceral fat, which is linked to inflammatory processes that contribute to disease. Excess visceral fat may be a sign of metabolic disease. Limiting visceral fat also aids in lowering cholesterol and blood sugar levels.
Visit Texas Specialty Clinic for weight loss solutions. Dial (254) 324-7231 to request an appointment.