3FatChicks on a diet! – Support for diet and weight loss

Diets that eliminate carbohydrates are everywhere. These diets often promise huge weight loss in a short period of time…as long as you completely cut out carbohydrates from your daily foods. But the truth is, not all carbs are created equal.

Some of the best foods to fuel you before and after training are carbohydrates, such as fruits, beans, and whole grains. While these carbs are great, there are several that don’t do much for your diet – they’re often heavily processed, meaning they’ve been stripped of all nutritional value and can easily lead to weight gain. and spikes in blood sugar. Often these are labeled as “white” carbs, like the white sugar and white flour found in many baked goods and pastas. Luckily, you don’t have to give them up completely. With a few simple and tasty changes, you can have your cake and eat it too.

1. White sugar

This over-processed sugar quickly raises your blood sugar and can lead to accidents, weight gain, and many health risks. New research also shows that this type of sugar is highly addictive, making you crave more after every crash. Instead of regular white sugar, substitute with natural, unprocessed sugars and sweeteners. Look for liquid sweeteners like molasses, honey, or pure maple syrup. And be sure to use it in moderation. For regular granulated sugars, try unprocessed sugar in raw or low-glycemic coconut sugar.

2. White flour

All-purpose white flour is wheat flour that has been stripped of nutrients, bleached to neutralize the color, and then sometimes refortified to make it a bit healthier. Like sugar, white flour is digested quickly and contains little nutritional value, so it raises your blood sugar levels, causes weight gain, and often leaves you hungry soon after eating it. Instead of forgoing flour altogether, opt for whole-grain flours that contain filling fiber, nutrients, and even protein. Remember, this applies not only to the bag of flour you buy, but also to items made from flour, including breads, pastas, and pizzas. Look for healthier whole grain options for all your flour foods, such as whole wheat flour, brown rice flour, spelled flour, or teff flour.

3. White rice

White rice, like white sugar and flour, has been stripped of the husk, or outer layer, which contains fiber, protein, and nutrients. Instead of consuming white rice, try switching to brown rice in your pot and stir-fry. You can even use wild rice or black rice or a seed like quinoa or couscous to add a variety of flavors, as well as a nutritional punch.

4. Alcohol

This is often the forgotten culprit. Many alcohols contain large amounts of carbohydrates and sugars. These carbs have little nutritional value and some studies suggest your body converts them to sugar at a higher rate than white sugars and flours. This means you may be more likely to gain weight and have high blood sugar from drinking alcohol than from eating carbs. Unfortunately, there is no real exchange for this. The key here is moderation. Drink one or two glasses instead of three or four. Between drinks, flush your system with water. You can even upgrade to a non-alcoholic beverage, such as Lemon Lime Sparkling Water, as your cocktail of choice.