The current trend of eating low-carb for weight loss is very popular. However, carbs are very important, in fact crucial for health and weight loss, but it must be the “right types” of carbohydrates as it is the quality of the food that matters most.
The right quality carbs when combined with healthy fat and protein equals to the key to weight loss success!
3 Fat-Busting Tips To Shed Those Extra Pounds
1. Reduce Excess Carb Intake
Excessive intake of carbohydrates creates a diet disaster that typically results in weight gain and health conditions. Excess carbohydrate intake triggers the fat storage hormone insulin and insulin tells your body to store and generate more fat. More importantly, it also prevents your body from burning fat that is already stored.
When insulin is constantly elevated, because of a metabolic disorder or because of chronic ingestion of nutritionally empty dietary carbohydrates, the body stores fat and blocks fat from being used as energy. This metabolic situation prevents weight loss, promotes weight gain, and contributes to fatigue and low energy levels.
Reducing nutritionally-empty carbohydrates such as – sugar, processed junk foods, and white flour products, will reduce both calories and carbohydrates and may provide health benefits that go beyond weight loss.
2. Add Healthy “Slow Carbs” To Your Diet
Vegetables are a complex carbohydrate that are burned slow and do not spike your blood sugar. These slow carbs or low-starch carbs come from plant foods such as – broccoli, eggplant, green beans, onions, lettuce, red bell peppers, onions, mushrooms, asparagus and many more.
In addition, more “starchy slow foods” such as brown rice, lentils or sweet potatoes are metabolized slowly. All of these slow veggies and foods come loaded with nutrients, fiber, and a broad array of phytochemicals. Broccoli and potato chips both are carbohydrates, but the body metabolizes both in a vastly different manner.
Unfortunately, even healthy carbohydrates such as oats, quinoa or brown rice are typically eaten in excess…and here is where the problem begins; we have an excess intake of starchy carbohydrates as well as refined carbohydrates such as crackers, cookies, candy, bagels, bread, and all processed and packaged foods.
3. Enter Protein
Protein is an important nutrient for weight loss and a leaner body. Protein and healthy fat combined with reduced carbohydrate intake, boosts metabolism, reduces appetite, stops hunger and cravings and changes several weight-regulating hormones.
Hormones such as CCK that is a natural appetite suppressant and protein reduces levels of the hunger hormone ghrelin. Protein combined with the right quality carbohydrates and healthy fat, will transform your body and health.
Also, as you are losing weight, your body loses both muscle and fat if there is not an adequate amount of protein in the diet. We want to preserve muscle as muscle burns fat – the more muscle you have, the higher your metabolism.
9 Easy Ways To Add More Protein To Your Diet
1. Eat Greek Yogurt
Greek yogurt has half the calories and twice the protein of traditional yogurt, thus making it a great choice.
2. Add Protein Powder To Other Foods
If you add plain or flavored protein powder to other foods – like oatmeal or smoothies, you will get the protein you need to keep you hunger-free.
3. Stock Up On Cottage Cheese
Cottage cheese is another rich source of protein. In fact, 1 cup contains a whopping 28 grams. Mix in low-sugar fruit such as berries and sprinkle some almonds or chia seeds on top, and you are good to go!
4. Consume Lean Meats
Chicken, turkey, and other lean meats are a great way to get more protein.
5. Start Your Day With Eggs
Eggs, lean meats, and dairy are an excellent source of protein. Research shows just 2 eggs in the morning stops hunger and cravings for hours.
6. Add Protein To Salad
There are multiple ways to up the protein content of any salad. Add sunflower seeds, nuts, garbanzo beans, or a sliced hard-boiled egg or chicken.
7. Snack On Nuts And Nut Butters
Nuts and seeds are a great source of protein and healthy fat that will help stop cravings by keeping blood sugar balanced. Find ways to incorporate nuts into your snacks and meals.
8. Eat Fish
Fish is very high in protein and healthy fat. Wild-caught fish can be an extremely healthy addition to your diet – and many of us do not eat enough. Bake it, broil it or grill it.
9. Add More Plant-Based Protein Sources
Though many people do not realize it, plants and veggies (beans, brown rice, broccoli, artichokes, onions, asparagus and spinach to name a few!) can be a great source of protein.