Healthy carbohydrates and weight loss

Losing weight can be an on-going challenge.  With all the tempting foods out there, losing a pound, and more importantly, keeping it off, can be a struggle. Having the right tools is essential. Not only is exercise extremely important, but so is the right diet.  No one diet works for everyone, but the basis of any diet is that you must consume fewer calories then you take in.

A few important aspects of a successful diet is that it must taste good, have a wide variety of foods, keep you full, and give you enough energy to help you with the 1,001 things that you do everyday.  Thus, a diet that is a good mix of healthy carbohydrates, lean protein and minimal fats seems to work well for the majority of the population.

Carbs have gotten a bad reputation over the past few years.  After the Atkins craze, dieters were banning carbs altogether.  The truth is carbs are extremely important for our health.  We just have to make sure that the carbs we eat are the right carbs.  When choosing carbs it is important to choose carbs that are high fiber.  The type of carb and the amount of carb you choose will determine the affect on your blood sugar.  Controlling you blood sugar is important for diseases such as diabetes and Polycystic Ovarian Syndrome, but also for dieting.  The faster a persons blood sugar rises and falls, the faster they will have that feeling of hunger, and likely reach for whatever food is at hand, taking in more calories than needed.  Not only that, but because of hormonal imbalances, you store those extra calories as fat.   Carbs that will quickly elevate your blood sugar include cakes, cookies, brownies, sugary drinks and other goodies.  Also “white” foods, such as white bread, rice pasta and potatoes can quickly send your blood sugar soaring.

A better option for incorporating healthy carbs into your diet is to choose whole grains, fruits, vegetables, and low-fat dairy.  These foods are loaded with fiber, vitamins, minerals and water, phytochemicals and antioxidants.   Not only are these excellent foods to help you feel full on less foods, but they can help ward off certain cancers and help lower cholesterol, as well as lower your risk for heart disease and diabetes.  Although these foods are healthy, portion control is still the key.  As mentioned before, in order to lose weight, you must take in fewer calories then you burn off.

Try to think of your diet as a lifestyle change.  A diet is not something that you are going to try for a week.  In order to lose weight and keep it off, it needs to be a long-term commitment.  Finding a diet plan that works for you and your busy schedule can be frustrating.  That is where a Registered Dietitian can help you establish a meal plan that fits your schedule and needs.  Call me at CNY Healing Arts in Syracuse at 315.671.5755 to schedule an appointment.  And keep reading MindBodySmile.com for more tips on nutrition, wellness and health.

Heather Neely, RD
CNY Healing Arts Center
Call me at 315.671.5755
Or e-mail me