Good Weight Loss Diet, The 10 Best Carbs to Eat for Weight Loss

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For years we’ve been learning that cutting carbs should be a basis of a good weight loss diet when you’re attempting to lose weight. But not so quickly! Turns out, there are some carbs you’re going to need to keep around. For example, barley. An associate of the cereal grain, barley may be able to raise the amounts of a hormone tied to satiety. A study from Sweden found that boiled barley kernels can alter bacteria in your intestine, which then can rev up the metabolism. Researchers also found this fiber-rich starch was revealed to “reduce hunger senses.” You can tie this nut-like food into your diet by using it in baked goods and breakfast items (like pancakes and waffles) or tossing it in salads and soups.

Oatmeal in a good weight loss diet

Oatmeal has a reputation for being a warm, snuggly comfort food. Which means when you start dieting and cutting out carbs, it’s the first to go. But registered dietitian and Los Angeles – based nutritionist Shira Lenchewski, M.S.. says she is a huge supporter of oatmeal. She explains that its complex carbs (a.k.a. the “good” carbs) not only fill you up. They’ll also make you less likely to go overboard at lunch (or approach the vending machine before noon). Only be sure to steer clear of brands with additional sweeteners and flavorings. Rather, Lenchewski advocates using cinnamon, almond butter, or a teaspoon of coconut sugar for additional flavor.

Delicious maple water

Sure, maple water does not seem like it’d be a carb-wrongdoer. But the dose of sugar (which is also referred to as a straightforward carb or rapid-acting carb) may get some suppose it is a “poor” drink. But here’s the pleasant truth: “Although coconut water appears to get all the attention today, maple water is some healthy competition,” says Lenchewski. For starters, it includes about half the sugar of coconut water and just about 20 calories per 8-ounce portion. “And because it contains nutrients, such as manganese, iron, and calcium, maple water makes for an A+ option for replenishing fluids after a sweaty workout.”

Good old popcorn

Who wants potato chips? Okay, so perhaps we want potato chips, but having a goto replacement should help wean our habit. In a study that compared the short term satiety of both of these popular bites, food and health research workers from around the nation found that most volunteers apparently felt less hunger and more satisfaction after eating popcorn. If you are more fulfilled, chances are you will be eating less, ergo, taking in less calories.

Healthy quinoa

This power station grain features almost twice as much fiber as other grains. That fiber gets discharged considerably slower into the bloodstream, keeping blood sugar levels balanced. It consequently raises your metabolism. Additionally, in comparison with other altered gluten free foods, quinoa (which is naturally gluten free) has been demonstrated to assist in any good weight loss diet. It generates lower free fatty acid levels (which is linked to insulin resistance).

Crunchy roasted chickpeas

For a pleasing crunching, chickpeas should be toward the top of your great weight loss diet. They are loaded with fiber and protein. A 2014 study states that eating pulses – a unique family of legumes that contains chickpeas, beans, peas, and lentils – can prevent overeating and help keep weight modulated. Roast some saturated chickpeas at 375 degrees for 40 minutes. Add about 3 tablespoons oil and your favorite spices for a tastebud-customized, crunchy bite, says Lenchewski.

Whole grain rye crispbread

When you are craving those crunchy, crusty carbs, this is what you should be noshing on to keep your hunger in check. It is made from whole grain rye, high in fiber, low in sodium, and absolutely fat free. The truth is, researchers from Sweden found that wholegrain rye bread rated number one among the various rye flours when it came to controlling blood sugars and regulating hunger. And whole grain is the way to go if you are looking to reduce belly fat. It’s said by specialists at Penn State University. After putting 50 obese men and women on a lower-calorie diet for 12 weeks, the group that ate more whole grains showed a significant decrease in abdominal fat compared to those who were given processed grains.

Sweet potatoes

Keep a couple of these orange root vegetables in your pantry. It’ll help you meet your carb craving and sweet tooth. Ok – it is no candy bar, but c’mon. A medium-size sweet potato contains about 27 grams of carbs. But they’ve been shown to increase levels of adiponectin, a hormone that regulates blood sugar, and in turn helps encourage a faster metabolism. They are also fat free and have fewer calories and sodium than white potatoes.

Whole grain breakfast cereal

It seems like Cheerios had it right the entire time! Whole grain cereals are naturally low in fat and full of fiber. According to research workers, they can make the size of your waistline smaller. One study revealed that women and men who have more whole grain cereals had a reduced body mass index (BMI) and less stomach fat. “This study requires the signs a step further and demonstrates that people that eat more whole grain foods have lower stomach fat,” says lead researcher Nicola McKeown.

2% plain Greek yogurt

While this dairy product may not look like the typical carb, the naturally occurring milk sugars (a.k.a. straightforward carbs) may frighten some folks away. But they should not – because this creamy bite can help you take off those unwanted extra pounds. Lenchewski clarifies that low fat Greek yogurt supplies a strong blend of natural sugar and satiating fat. And this is together with packaging a leading protein clout. “And the healthful fats and protein can prevent glucose levels from falling. That’ll help keep sugar cravings at bay and help you stick to your good healthy weight loss diet”.