Weight loss is all about cutting down on your dietary intake. The more foods you limit in your diet, the more weight you lose. Isn't this what we think? And the same rule applies to intake of carbohydrates for weight loss. But there's more to carbohydrates and weight loss than just cutting down on simple carbs or following a low-carb diet. Ms Rina Baliga, Dietician, Mumbai reveals a few interesting things about carbs and weight loss.
1. There’s a difference between ‘Fat Loss’, 'Muscle Loss' and ‘Weight Loss’. Restricting calories through diet might help you lose weight, but you may just end up losing out on muscle mass without losing fat. Conversely, it is also possible that you eat more calories than you burn but still gain muscle and lose fat by maintaining the right ratios of nutrients through diet. Hence, it is not about limiting the carbohydrates but eating the right type of carbs to lose weight. Also read about how many carbohydrates do you need daily?
2. No two individuals are the same. What works for you may not work for another person and vice versa. So stop aping what others do and find out what works for YOU. Even though you may have identical body composition and physical activity, the metabolic variations will always be there. Follow a strict diet buy a healthy one.
3. When you decide to cut down on carbohydrates, do so by reducing the simple carbohydrates and replacing it with complex carbohydrates like beans, legumes, grains, greens instead. Choose brightly coloured fruits and vegetables. The idea is to eat healthy and include a variety of foods in your diet and not just focus on cutting down food. Fibre-rich carbohydrates like salads and vegetables are your game changers as they not only give you a feeling of satiety but are low in calories as well!
4. Go step by step on cutting down your carbs. Low carb diets have shown results in research studies but remember what is ‘low’ for you may not be low for someone else and vice versa. So consult a good dietician or nutritionist to help you out with a low-carb but healthy diet customised for you. Here's more on low-carbohydrate diet – is it really healthy?
5. When you decide to cut on carbs, make sure you’re getting enough protein and fats. Because, just like carbs, even proteins and fats are necessary to lead a healthy life. Fats are needed for absorption of vitamins and proteins are the building blocks for the body, which help in muscle gain. So listen to your body and make healthy choices and rely on qualified sources who know what they are talking about.
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