For many years now carbs seem to have been demonised as the sole cause of weight gain. So it makes sense that most people would be avoiding them / cutting them out all together.
In reality it is almost impossible to cut out all carbohydrates, there’s really no need to and you may be doing some harm.
Carbohydrates are in most foods, even those you would least expect- fruit/milk/vegetables. So those people who claim to be on a no carb diet have no idea what they are talking about unless they are simply having meat, fat and water (yum).
What actually happens on these supposed diets is that during week 1 people will experience a huge weight loss (great right?). But this is simply just water as when carbohydrates are stored in the body, they also hold onto water. So no, all that weight is not actual body fat.
True weight loss may occur through carbohydrate restriction and this is simply because when we over indulge it tends to always be carbohydrates we turn to. So you have just reduced your actual calorie intake – bit of a complicated way to do it and not really anything new there.
Another thing to consider, and something I find a lot from what clients have reported- there is only so long you can follow a ‘diet’ for. At some point you will come off this and then you will be back to your original problems.
Why do we actually need carbs? Well there are two types of carbohydrates – complex and non-complex. Complex carbs like pasta/rice /oats and potatoes all offer us long lasting energy and some vitamins too. They are also form a vital part of your digestive process due to their fibre content. Even better, these carbs are actually quite bulky in comparison to their low calorie content – keeping us full. Ideally, you will want to include 1 of these carbohydrates in each of your 3 meals a day.
The other type of carbs: non-complex (think sugar) – cakes/biscuits/sweets – these give us very short bursts of energy, little vitamin benefits, and not much bulk for the calorie content – These types of carbs you need to avoid.
How to control carbs in your diet
- Go brown on everything – bread/rice/pasta – more fibre
- Avoid ruining your carb with fat a sugar – sauces/spreads/sugar
- Weigh out your portion sizes
- Don’t double on carbs – if your soup has potato in it don’t go eating a sandwich as well/ don’t have rice AND naan bread with a curry/ don’t have toast AND cereal for breakfast etc
For more information please contact me firstname.lastname@example.org
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