Very few people know that reducing the amount of carbs they eat is one of the best ways to lose fat. Actually it tends to reduce your appetite which cause automatic weight loss, without the need to count calories.
This clearly means that you can eat until you get satisfied, fullness and still lose weight.
Now, the question is…
Why would You Want to Eat Fewer Carbs?
Basically carbs provide 45% to 65% of your daily calorie intake. So, if you tend to eat a 2000-calorie diet, you should aim for about 225 to 325 grams of carbs per day.
But if you need to lose weight, you’ll surely get much faster results eating around 50 to 150 grams of carbs.
Indeed, a popular alternative called the low-carb diet has been shown to be much more effective for weight loss as compared to the high-carb diet that has been recommended for the past few decades.
Furthermore, this low-carb diet restricts your intake of carbohydrates like starches and sugars and replace them with fat, healthy vegetables and protein.
Studies show that low-carb diets suppresses your appetite and make you eat fewer calories plus help you lose weight effortlessly, as long as you manage to keep the carbs down.
On the other hand, in an another study where low-carb diets are compared, the researchers need to keenly limit calories in the low-fat groups to make the results comparable, but the low-carb groups still commonly win.
Apart from this, a low-carb diet have a number of benefits that go way beyond just weight loss like they lower blood pressure, blood sugar and triglycerides. They also raise HDL (high-density lipoproteins) the ‘GOOD’ cholesterol and improve the pattern of LDL (Low-density lipoprotein) the ‘BAD’ cholesterol.
Low-carb diets improve health and cause more weight loss comparatively to calorie restricted. Thus low-fat diet is still recommended by many people.
So, if you want to lose weight then it’s very important to choose healthy, low-carb diet.
Here we have listed 8 low-carb foods that you can include into your meals to flatten your stomach and stay fueled all day.
Let’s take a look…
The 8 Best Fat Burning Low-Carbs Food to Eat
1/2 cup cooked pearl barley: 97 calories
A research suggests that barley has the potential to fight hunger by raising blood sugar levels more slowly. This low-carb food also help you bypass the sugar spike and crash that leaves you famished. While Pearled barley is prevalent, nevertheless whole hull-less barley or barley groats hold even more healthy nutrients which usually counts 20% to 25% of your daily fiber in just one serving.
#2: Green Peas
1/2 cup cooked: 67 calories
5 g fiber
Basically a half-cup of peas provides 12% of your recommended daily intake of Zinc. Green peas are most commonly known for its cold-fighting powers, this mineral helps reduce hunger naturally by enhancing the levels of leptin, a kind of hormone that alerts your brain when your stomach has had enough.
#3: Whole-Wheat Pasta
2 ounces dry: 198 calories
A study revealed that a higher ingestion of whole grains around 3 servings daily – was linked with a lower BMI (body mass index) and less abdominal fat, supporting another study that links a diet high in whole grains with littler waists. However, it’s important to keep noodle servings between 100 to 200 calories and adding that nutrient-rich carbohydrates for a balanced meal.
#4: Whole-Wheat Bread
2 slices Ezekiel 4:9 Sprouted Whole Grain Bread: 160 calories
You don’t have to say goodbye to French toast, sandwiches and stuffing to white down – as long as you read bread labels since packages advertising “whole wheat” or “whole grain” may be only 51% whole grains. We recommend buying loaves with 100% “whole wheat” on the package and with 80 to 90 calories, at least 2 grams of fiber and less than 1 gram of sugar per slice.
1/2 cup canned low-sodium black beans contains 109 calories
8 g fiber
Bean eaters have a 22% reduced risk of being obese and a 23% lower risk of an expanding waistline, says research in the Journal of the American College of Nutrition. While each type of bean contains slightly different amounts of fiber, all good choices since they also pack iron and protein. Just remember to bleach any canned beans to reduce the sodium content.
#6: Air-Popped Popcorn
3 cups air-popped popcorn: 93 calories
A weight loss tip for you all, when you’re hunger for a salty snack, choose popcorn over chips. According to a study, popcorn not only reduces feelings of hunger but also provides more short-term satiety compared to the fried taters for those looking to lose weight and watch their calories. In addition you can nosh 3 cups of air-popped kernels – which counts as a serving of whole grains – for approx. the same quantity of calories you’d get from about 9 plain potato chips.
1/2 cup dry: 153 calories
In oatmeal, half of the fiber is soluble fiber that liquefy into a gel-like matter that delays upping the satiety factor and stomach emptying. Furthermore, in a study it is found that adding more soluble fiber to your diet may help reduce visceral fat, the deep belly kind that environs crucial organs and has been associated with diabetes, metabolic disorders and cardiovascular disease.
1/2 cup cooked: 111 calories
Quinoa – a complete protein that contains all 9 indispensable amino acids – which is truly required for your body to build lean, calorie burning muscle without the saturated fats which are often found in animal protein. The 4 gram per half-cup serving of Quinoa might help your dinner or lunch stay with you longer.
It’s not a rocket science that excess carbs will make you fat. Once you control carb intake depending on your level of activity in order to achieve optimal energy levels and fat metabolism.
Although, consuming some other carbs is easier compared to consuming zero carbs or lots of carbs. The optimum level of carb intake for a healthy weight loss is between 75-150 carb per day depending on your activity level.
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