If you are trying to lose weight or shed the bodyfat, the consumption of complex carbohydrates in your daily diet is key, when supported by a good, solid training / fitness plan.
Complex carbs are made mostly of long strands of simple sugars. They are found in grains, fruits, legumes and other vegetables. Complex carbs also include three types of dietary fiber, cellulose and starches.
The key rule to using complex carbs to lose weight:
Your carbs should mainly be made up of unrefined complex starchy and fibrous carbs. Limit your simple carbs as much as you can (sugar, sweets, etc.) and eliminate refined carbs completely from your diet. Unrefined complex carbs should makeup most of your diet.
Refined carbs are foods where machinery has been used to remove the high fibre parts (the bran and the germ) from the grain. When a complex carb is refined it loses it complex structure and thus all the properties that made it a healthy choice. Instead it takes on the properties of a simple carbohydrate and is processed by the body in the same way. White rice, white flour, white bread, sugary cereals, and pasta, noodles and pretty much anything made from white flour are all examples of refined carbohydrates. You should stay away from refined carbs, as much as you should stay away from sugar.
Stick to unrefined complex carbs. They still contain the WHOLE grain, including the bran and the germ. Thus, they are higher in fibre and will keep you feeling fuller for longer – great for weight loss. Examples include whole-grain rice, wholemeal bread, porridge oats and whole-wheat pasta.
Eat smaller meals more often each day. Add protein such as no-sugar-added peanut butter to a whole-grain bagel for breakfast. Use whole wheat in place of white in any meal with bread. Slowly digested or complex carbs include soybeans so substitute soy milk for cow’s milk on cereal or in shakes. . Additionally, by methodically replacing complex carbs for simple carbs, you will be eating lower glycemic foods that will stablize your blood sugar. This is a critical component to using carbs to help lose weight.
Include complex carbs such as of whole grains, dried beans, peas and carrots in as many of your daily meals as possible. Eliminate from your lunch things like potato chips and pretzels. Substitute sweet potatoes instead. They are not only a good carb but a tremendous anti-oxidant. The fiber in vegetables and whole grains is very dense and contains far less calories than saturated fats or simple sugars. By consuming these carbs with each meal you will begin the process of burning more calories than you consume, a key facet of weight loss.
Transition into cutting out simple carbs and fats to make room for the complex carbs in each meal. Don’t overconsume protein as studies by the USDA has recommended 10 to 12 g per meal as being sufficient to maintain muscle mass. Its food pyramid also suggests a need for calories from complex carbohydrates to achieve a healthy weight.
The most common natural, complex carb examples are:
The following is a list of high fiber carbs:
Apples with skin
Potato, baked with skin
Cereal, Grains, Pasta
Bread, whole wheat
Oats, rolled dry
Pasta, whole wheat
Rice, dry brown
Beans, Nuts, Seeds
The following are the complex carbs list of foods that you should eat everyday. The complex carbs list is really long, so you have a wide variety of foods to choose from.
High fiber breakfast cereals
Low fat yogurt
Oat bran bread
Oat bran cereal
Other root vegetables
Whole grain flours
Whole meal bread
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