Do you have a misconception that in order to lose weight, you need to stay away from consuming carbohydrates? Well, this is not completely true. We can eat carbohydrates and still manage to lose weight. Hence if we stick to having healthy carbohydrate, it can lead to weight loss. Carbohydrates have been misconceived to thinking that they can make us fat. But is it really true? Well not probably.
The catch is having the right Carbohydrates. Consuming nutrient dense carbohydrates with 2 to 3 grams fibre per 100 calories as our body breaks down the fibre very slowly and helps us to feel full for longer period of time are considered the best carbohydrates for weight loss. Hence let us come to know what could be the low carb diet for weight loss.
7 Low Carb Diet for Healthy Weight Loss
Indulge in certain low carb diet which are essential for weight loss due to the presence of resistant starch and fibre.
Some of the carbohydrates for weight loss are as follows.
1. Barley
Considering Barley to be an outstanding source of soluble and insoluble fibre, this cereal grain has been a healthy addition in our menu plan. The insoluble fibre present combine with water and expands in the stomach making one feel full for longer period of time. Barley water or barley soup can be incorporated in the healthy diet plan of 1200 calories.
To gain the full benefit of Barley as a healthy carbohydrate for weight loss, it is very easy and inexpensive to prepare barley water. Boil 1.5 kg barley pearls in doubled volume of water until the pearls become soft. Strain the extract and allow the extract to cool. You can add lemon juice or vanilla extract into the barley water to improve the flavour. Refrigerate the water so that it stays good for long period of time.
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2. Whole Wheat Pasta
White pasta is considered a no-no for weight loss but pasta made of whole grain consists of complex carbohydrates, insoluble fiber and other nutrients. Apart from being a carbohydrate for weight loss, whole wheat pasta contribute towards healthy digestion, balancing the good and bad cholesterol levels and lower the risk of developing heart diseases, type 2 diabetes and certain cancers.
Certain steps that we need to consider while incorporating whole wheat pasta are-
- Take half of whole wheat pasta and half of refined pasta. This will help us to reduce the calorie intake by half.
- Add loads of vegetable like spinach, zucchini, broccoli, squash and carrots into the sauce while preparing pasta thus making it nutritious and satisfying.
- Add tofu, shrimp, scallops or legumes into the pasta preparation as a source of protein as it allows you to consume few calories.
- Opt for tomato based sauces rather high caloric cream based or butter based sauces. Dress the pastas in olive oil or any unsaturated fats rather than butter or cheese.
3. Quinoa
Considered as a whole grain and a valuable source of vegetable protein and fibre. Cooked quinoa makes a nutritious and gluten free addition to our diet. The protein and fibre content of quinoa helps in keeping you satiated. Quinoa, being a gluten free food, is beneficial for people suffering from celiac diseases or from gluten intolerance. It has a nutty flavor and can gel up with other flavors like lime juice or olive oil.
Rinse quinoa thoroughly in water to remove the saponins. It gets cooked easily, within 10 to 15 minutes. Cooked quinoa can be consumed hot or cold, as a side dish with fish or chicken or in addition with salads, veggies and fruits. Quinoa is also used as a protein rich alternative to rice or you can prepare porridge of quinoa for the breakfast or quinoa flour can be added to gluten free baked goods.
However, one cup of cooked quinoa provides 222 nutrient dense calories. The impact of quinoa on weight gain depends on whether you stay within or exceed the caloric limit provided for the day. If you want to have a bowl of quinoa as a snack in the evening and you have already consumed maximum amount of calories for the day then you are just adding 222 calories to your daily caloric value which can lead to weight gain. Hence the best way of adding this weight loss carbohydrate is to mix quinoa with veggies which will form one complete meal.
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4. Beans
Beans may not be the first picture when we consider for healthy carbohydrates for weight loss but it may always be an extra addition in this process. Beans are loaded with protein, fibre and resistant starch. They are so full of anthocyanin and antioxidants, low in calories and free of saturated fats. The fresh stock of black beans is preferable than canned ones. Combination of black beans with tomato salsa is always preferable and nutritious.
5. Oatmeal
Oatmeal is low in calories and it contains fibre that satisfies hunger and protein that keeps you satisfied for longer period of time. One cup of cooked oatmeal contains 28 grams of carbohydrates and also contains magnesium, selenium and B vitamins. The type of topping used to prepare oatmeal would determine our choices.
For preparing a savory kind of oatmeal, prefer steel cut oats because of its chewy nature with veggies like leafy and onion greens, mushrooms, zucchini and tomatoes. After adding these veggies you can add certain flavors like lemon juice, vinegar or balsamic vinegar with seasonings like garlic or basil.
For sweet oatmeal, use toppings of yoghurt and fresh fruits. Even few slivers of dried fruits can be added but avoid sweetener. You can enhance the fibre content by adding a table spoon of freshly ground flaxseeds, which is a source of heart healthy Omega 3 fatty acid.
6. Popcorn
Buy a hot air popcorn popper and popcorn kernels. Pop fresh, hot popcorn right away. Drizzle the popcorns with rosemary and olive oil, chilli powder. The options are endless. Popcorn is an inexpensive light snack and offers many health benefits.
A cup of air popped popcorn contains just 31 calories, have low glycemic index and considered as a serving of whole grains. Hence snacking with popcorn is anytime better than munching on a bag of potato wafers or cheese balls. If we consider snacking options, Air popped popcorn is always preferable as best and low carb diet for weight loss. However, adding butter or molten cheese on hot popcorns can dampen the idea of losing weight.
7. Sweet Potatoes
Consuming sweet potatoes have been a better idea as it contains 112 calories per potato, Vitamin A, Vitamin C, and Vitamin B6, iron, zinc and magnesium. Each cup of sweet potato consists of 28 gms of complex carbohydrates. Sweet potatoes have a low glycemic index and contain a compound that increases the level of adiponectin, the blood sugar-regulating hormone in the body.
Preferably boil or steam sweet potatoes rather than roasting them in order to maintain the low glycemic index properties of sweet potatoes. Sweet potatoes can be used as low carb diet, so it can be added to stew, casseroles or soup to thicken it without adding fatty cream. However, that doesn’t give a license to gorge on sweet potato French fries as and whenever you like. A baked form of sweet potatoes with its skin is always welcome for dieters.
Hence Carbohydrates are healthy and the best if it is consumed in the whole and unprocessed form rather than the refined form. These Carbohydrates are also the best diet for weight loss if the method of preparation is healthy and we make right choices of the other ingredients that need to be added to the low carb diet.
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