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In a well balanced diet, the reality is that you can typically eat most of your favorite foods in moderation and still lose weight. However, there are certain foods that, when consumed on a daily basis, may impede on your weight loss progress and make a calorie deficit much more difficult to maintain, leading to overeating throughout the day. This is when healthy swaps can be implemented to still get much of the same flavor as your favorite foods while choosing a variation infused with a little more nutritional value. If you’re working towards healthy weight loss this spring and feel as though your progress has stalled, this is the one food you should find an alternative for if you want to start seeing results again.
Contrary to popular belief, carbohydrates are a necessary component to include in your diet for a healthy, well-rounded diet. However, which carbs you’re choosing to include in your meal plan will make all the difference, as not all carbohydrates are created equal. Unlike whole wheat and multigrain options, white carbs are some of the worst foods to regularly consume in your day to day life, particularly if you’re hoping to lose weight. Medical News Today explains, “White pasta or bread that people make using refined wheat flour is typically high in calories and carbohydrates but low in fiber, protein, and other nutrients.”
Carbohydrates are known to provide your body with fuel to function throughout the day, as well as offer ample fiber to keep your digestion running smoothly. When you opt for refined carbs instead of a whole wheat option, your foods are being stripped of the vital nutrients that make carbs healthy in your diet. Without fiber or any of the other benefits that carbs offer, you’ll be left with a calorically dense food which will fail to keep you full after you’ve finished eating. Because of this, you may find yourself frequently overeating as your appetite is not being satiated by your food choices.
Not only does this encapsulate white bread and pasta, but even white rice is devoid of the nutrients that a brown rice might offer you instead. Medical News Today reports, “White rice is very low in fat but also contains minimal fiber and protein. A 2016 study in Iran identified a link between white rice consumption and obesity in female adolescents. White rice also has a high glycemic index, which means that it can cause a spike in a person’s blood sugar levels after they eat it.” Therefore, you would be better served turning towards a healthier grain such as brown rice, couscous or quinoa to fill your bowl, rather than a white carb that offers little nutritional value.
Securing a healthy eating pattern for weight loss that doesn’t feel restrictive calls for you to find easy food swaps that will provide you with the nutrients needed to stay full and satisfied after eating, without skimping on flavor. The best diet is going to be one you can stick to, so don’t be fooled into thinking you need to cut entire food groups out of your life in order to feel great in your body. While carbs do have a valuable place in your routine, refined carbs should be left on the shelf in favor of their more nutrient dense counterparts, allowing you to lose weight while still indulging in pasta and bread.
