Weight Loss Tips

Carbohydrates are always a big subject that come up when discussing weight loss tips. This article will help shed a little light on the subject…

Dietary Fiber

According to an article published on WebMd, In September 2002, The National Academies Institute of Medicine recommended that people focus on getting more carbs with fiber in their diet. In that same article, it was stated that in order to meet the daily nutritional needs while minimizing risk for chronic disease, adults should get 45% to 65% of their calories from carbohydrates. A large percentage of this daily allowance should include fiber. The only way to get fiber is to eat plant foods. Fiber slows the digestive process which results in longer periods of fullness.

Processed Foods

A barrier to weight loss is the absorption of fats and carbohydrates in your body. According to Dr. Eldon Haas, Md in an article entitled “The Role of Sugars and Starches in Weight Gain”, the greatest factor in overweight and obesity is the high consumption of refined flour and refined sugar products, which include breads and baked goods, or processed carbohydrates. These foods are digested quickly and the result is that we still need and crave food.

The Food Pyramid

A good source of information to judge good foods to eat is the Food Pyramid. Healthy Carbohydrates provide vitamins and minerals, are high in fiber and aid in weight maintenance.

Good sources of carbohydrates are found near the bottom of the food pyramid which indicates they are more favorable and include the following:

• Raw or lightly cooked vegetables,
• Fresh fruits,
• Beans, legumes, nuts and seeds
• Whole grains

Less favorable carbohydrates are found near the top of the food pyramid indicating that they have less nutritional value, contribute to weight gain and include the following:

• Pastries
• sugary drinks

Processed foods:

• Potato chips
• White bread
• White rice

There are many more choices that fit in both categories that are too numerous to list here. Refer to the food pyramid for more information and assistance choosing the right carbohydrates for your weight management.

Your goal for weight loss while remaining healthy is to consume carbohydrates that are as close as possible to the natural state and listed at the bottom of the food pyramid. These foods leave you full longer. Processed foods are carbohydrates that are digested quickly and leave you hungry after a short period while providing very little nutritional value.