Tuesday, December 17, 2013

The Best High Carbohydrate Diets

Although low-carbohydrate diets have been receiving a fair amount of press, low-fat diets are still a viable means for promoting weight loss for people who can't adhere to the strictness required by the low-carb lifestyle. The reality is that any diet that allows your body to burn more calories than it is consuming can be effective for fat loss. The issue is not so much the diet itself, but the extent to which it is followed. With that in mind, here are the best ways to make a high-carbohydrate diet work for you.

High-Carb Diets

    Understand that although a diet might be high in carbohydrates, that does not necessarily mean the diet espouses all types of carbs. There are healthy carbohydrates and unhealthy carbs, and knowing the difference is the key to keeping weight off long-term.

    Generally speaking, unhealthy carbohydrates cause blood sugar levels to spike unnecessarily. These include fast-digesting items such as sugars, alcohol, and refined flour. Healthy carbs have a relatively nominal effect on blood sugar levels; these include vegetables, fruits, and whole grains (wheat, oats, barley, and rye).

    A good rule of thumb is that the more unaltered the carb source is from its natural state, the better it is for your dieting. Fruits and vegetables are generally served in an unaltered state, making them superior carb choices for dieters. Sugars and refined flour require lengthy processes to convert them from their natural state. Pair your high-carb meals with plenty of lean protein from meat and dairy sources.

    Finally, keep fat intake low--around 30 percent of your total daily calories. Also, take in far more healthy unsaturated fats than unhealthy saturated and trans-fats.

High-Carb Menu

    A sample menu on a high-carb diet: Breakfast, two whole-grain blueberry or strawberry pancakes without syrup or butter; a lean breakfast meat such as Canadian bacon, turkey bacon, or turkey sausage; and a piece of fruit on the side.

    Lunch might consist of a turkey sandwich on nine-grain bread with cheese, lettuce, tomato, and a glass of low-fat milk.

    Dinner might contain chicken with whole-grain pasta or brown rice, a large garden salad, and 100 percent whole-wheat dinner rolls.

    Throughout the day, feel free to snack on dried fruits and nuts, as this provides vitamins, nutrients and healthy fats.


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