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The Skinny on Fats, Carbs and Effective Weight Loss
By Sanam Kazemi-Bayati, DrPH(c), MPH
skazemi@llu.edu
What is the diet trend today? Is it low carbohydrates still? We keep hearing that to lose weight, we should stop eating carbs altogether. The truth is that not all carbs are bad for us and neither are all fats!
Simple & Complex Carbohydrates
All carbohydrates are broken down to glucose to generate the energy molecule known as adenosinetriphosphate (ATP). The effectiveness of this process depends on many vitamins and minerals. Most natural, complex carbohydrate sources provide many of the vitamins and minerals necessary for energy assembly. Nevertheless, simple, refined carbs found in many processed and convenient foods are more likely to lack natural nutrients; thus, there is a greater risk that some of the energy will be converted into fat and stored. Complex carbs are broken down into glucose more slowly than simple carbohydrates. As a result, they supply a steady flow of energy during the day. Foods containing complex carbohydrates are essentially found in foods such as wholegrain breads, oats, and brown rice. Simple carbohydrates are usually considered as “bad carbs”. Simple carbs are found in foods such as white sugar, white flour, white pasta, and white rice.
Interestingly, fruits, vegetables and grains have a good deal of complex carbohydrate too. It is important to have at least five servings of fruits and vegetables each day. Foods such as whole wheat bread, wheat pasta, cereals, and brown rice are made from whole grains, which provide us with vitamin B, minerals, and fiber. These foods are necessary for adequate energy and for the body to function properly.
A high-fiber diet with plenty of fruits and vegetables helps prevent constipation and other digestive disorders. A high-fiber diet may help in losing weight as it makes one feel full. Moreover, whole grain consumption helps to lower the risk of developing type-2 diabetes and may reduce the risk of certain cancers.
What about Fats?
Not all fats are bad for us. In fact, fats in nuts, avodados and olive oil are good for us. They help lower our cholesterol and the risk of heart disease. In addition, they can help lower the bad cholesterol, know as LDL, and increase the good cholesterol (HDL).
Logic Solutions for Weight Loss
Changing lifestyle habits to include healthy eating and physical activity can significantly lower the risk of becoming overweight as well diseases like cancer, diabetes, heart disease, and high blood pressure. A good battle-strategy is to include a plan to modify your diet as well as increasing physical activity. Change your behavior with and about food. Remember, you can still enjoy the foods you love as long as you consume those foods in moderation and in controlled portions.
Simple Steps for Losing Weight:
• Eat more fruits & vegetables to feel full
• Eat 5-6 mini meals a day
• Don’t skip any meals
• Exercise or simply walk at least 30 minutes a day
• Eat less fat and simple carbohydrates
• Eat more fiber-rich foods
• Avoid eating near bedtime
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