Back in health class, we all learned about the food pyramid.
The most important foods that our body needs during the day to get its energy made up the base of the pyramid, and the least important, bad-for-you foods were the little section at the top.
Do you remember what kinds of foods were located at pyramid's base?
Whole grains are good carbohydrate foods which include whole wheat, whole oats and oatmeal, brown rice, barley, corn, quinoa, bulgur, buckwheat, sorghum, millet and others are at the bottom of the food pyramid.
The reason why whole grains are so important?
They reduce the risk of heart disease and they give you the fiber your body needs to run smoothly.
These whole grains bust belly fat, which is a very good thing.
Carrying extra weight around your midsection is linked to heart disease and diabetes.
Studies have shown that people who consume more whole grain foods and less refined grain foods, like white rice, cupcakes, cookies and white bread, lost more weight around their waist and reduced the likelihood of getting heart disease.
For those of us trying to lose weight, it's a good idea to get into the habit of eating whole grains. Whole grains take longer for our bodies to break down, so we stay feeling fuller for longer.
They also level out our blood sugar levels so we don't have spikes that cause us to give in to cravings.
Whole Grains On the Food Labels
The tricky part with whole grains and weight loss is that they are not all created equal. Many food labels will try to trick you into thinking that they will help you lose weight.
Some products like whole grain bagels, crackers, or chips end up being more calorie-rich than the whole and raw counterparts.
That's because when these products are made they are processed by being ground up, so you lose the benefits of the whole grain.
When you are planning out your meals at the grocery store, read the ingredients on products to be sure they actually contain whole grains.
Just because a loaf of bread is brown doesn't mean it contains whole grains, it could just have molasses or other additives that make the bread look like it is made up of whole grains.
Be smart at the store by checking food labels to make sure you're getting the real thing.
How To Have Proper Carbs Intake
In order to ascertain that you have proper carb intake, you have to set up a journal for counting carbohydrates and weight loss.
On your journal’s first page, write when you want to lose weight. For now, just leave the rest of the page blank. Write the date today on the upper right hand corner of the next page.
You also need to draw a vertical line down the mid-part of the page. Label the right column with “carbohydrates” and the left one with “foods eaten”.
At the start of every day, make another carbohydrates and foods eaten page.
To track your weight, you have to use a weighing scale.
After obtaining your starting weight, record it with a corresponding date. Put your very first weight entry under your target goal for weight loss.
Every week, you have to weigh yourself and record the changes in the journal.
Don’t ever get tempted to step on the weighing scale more than once a week considering the fact that weight varies on a daily basis.
You also have to set your target carb count daily.
For instance, if you prefer to follow a particular low-carb diet that recommends consuming 30 grams of carbs per day for the initial 2 weeks and gradually raising carb counts over a period of time, utilise these limits to set your daily count.
If you want, you may also lessen your intake of carbs by 6 grams per day and check your development from this starting point.
Splitting up your carb allotment by 3.
Also, don’t forget to split up your target carb count between dinner, lunch and breakfast. This gives a guideline for the amount of carbohydrates that you may consume for every meal.
If you prefer to include a small snack in between your meals, lower your cab count for every meal a little in order to build sufficient carbs for a snack or 2 depending on your level of hunger.
Jot down the foods you have consumed and their carb count.
In order for you not to go over your goal, you also have to keep a total of the carb amount you consume.
Exercise for at least 30- 40 minutes a day three times a week. In the journal, note your exercise time and kind of activity. Three 10-minute power walks each day equates to a 30-minute exercise.
To know your progress, monitor how many pounds you have shed.
During the initial weeks of a low-carb diet, you can have a chance to drop 5 or more pounds.
After the first 2 weeks, you should seek to lose not more than 1-2 pounds every week for a successful weight loss.
If you notice that you lose weight quickly, increase your intake of carbs by 5-10 grams each day to achieve a healthy weight loss pace.
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