This post has been updated since its initial 10/02/22 publish date to include more expert insight.
From pasta to potatoes, some of our favorite foods contain carbohydrates. For many, these foods have a reputation that involves sabotaging weight loss, but experts tell us this isn’t necessarily true as there are different types of carbs. We checked in with registered nutritionists, dietitians and other health aficionados for tips regarding eating a balanced diet with fiber-filled carbs and still being able to lose weight healthily. Read on for suggestions and insight from Lisa Richards, registered nutritionist and creator of The Candida Diet and Emilie Rice, MS, RDN, LDN, CSCS, CPT, registered dietitian and health expert.
Tip #1— Know The Difference Between Complex & Simple Carbs
An essential tip for a healthy diet with carbs and losing weight, Richards says, is knowing the difference between the types of carbs you consume. "Opposed to popular belief among health and fitness enthusiasts, carbs are not the enemy to weight loss," Richards explains, "In fact, the body requires carbs as its primary source of fuel. It is the quality of carbohydrates and how they are prepared that can make weight loss difficult."
Carbohydrates are classified into two categories, Richards adds— simple and complex. "Simple carbohydrates include carbs from processed and refined foods like convenience snacks," she continues. Richards notes that the simple ones are considered "bad carbs, but also come from milk and some fruits." This form of carbohydrate, she goes on, is "broken down quickly and used immediately by the body for energy." Complex carbohydrates are considered "good and include whole grains like oats and plant-based carbs like quinoa or brown rice are more nutrient-dense," Richards stresses, and "offer the body more than a quick glucose spike and stored fat." The fiber content of whole grains alone will help you reach your weight loss goals, Richards points out.
#2— Add Healthy Carbs To Your Diet
The first tip Rice offers when creating a healthy diet for yourself is to select "high-fiber carbohydrates." These, she says, are your fruits, vegetables, and whole grains. "Fiber helps you feel fuller sooner, which can help you consume fewer calories, thus helping you lose weight," she explains. Next, Rice says to snack smart by pairing carbohydrates with protein. "Think of a half banana with 1 tablespoon of almond butter, or 1/3c peaches with 1/2 c cottage cheese." The fruit, she suggests, provides fiber and high-quality carbohydrates, "satisfying your carb craving while the protein (almond butter and cottage cheese in these two examples) helps to slow the release of carbs into your bloodstream and help you feel full longer from your snack."
Lastly, Rice recommends asking yourself if your eyes are bigger than your stomach when preparing meals or snacks for yourself. "Use your fist to monitor portion sizes, this way you can satisfy your carb craving and consume them in moderation," she offers. Rice concludes that chewing slowly can also help you on your weight loss journey. "Chew slowly—a lot of us eat mindlessly or rush through eating. By slowing down, thoroughly chewing your food, and eating mindfully, you give your brain time to communicate with your stomach to recognize when it's truly full." This, Rice notes, can "reduce your chances of eating too many carbs (and overeating in general)."
