In your mission to lose weight, you’ve probably tried to cut fat and calories by eating more carbs, a food the majority of women really crave. If you’ve gone through this, chances are it left you hungry, craving sweets and feeling downright miserable! In fact you probably threw your hands up in the air and admitted defeat and said “screw this weight loss stuff!”
You know what?
It wasn’t because you lacked the motivation or focus to stick to the plan, you were just lacking the right formula for SUCCESS.
Do you know why eating too many carbs makes you hungry and increases your food cravings? It all boils down to a hormonal response from your body. Whenever you eat a carb-rich food – like a bagel, it’s quickly digested and absorbed.
This causes a quick rise in your blood sugar level, and stimulates your pancreas to secrete insulin, a hormone that transports sugar from your bloodstream and across the cell membrane to provide energy to your body and help keep your blood sugar levels within normal ranges.
When your blood sugar increases at a fast rate, sugar in the bloodstream is transported across cell membranes with super speed. Most of the energy is stored as fat since your body doesn’t need it all at once. Plus the quick transport of energy from the bloodstream to the cells causes a quick drop in your blood sugar levels called rebound hypoglycemia, or low blood sugar. This is what causes those feelings of hunger, cravings, fatigue and headaches.
Specific types of carbohydrates will raise blood sugar level faster than others. How fast one of these foods increases your blood sugar is measured by something called the “glycemic index.“ The higher the glycemic index, the faster the food will raise your blood glucose levels.
Generally, sugar, white bread, bagels, white potatoes, white rice, cookies, cakes, muffins, fruit juice and refined cereals have a high glycemic index. There’s some research data that makes a connection between these foods with increased insulin levels, hunger and gaining weight.
What recommend to my clients and what I’ll recommended to you is to eat low-glycemic carbohydrates rich in fiber and whole grains. Not only will this boost your overall health but you’ll also be satisfied when you eat and over a period of time lose weight.
Here’s what “good” carbs look like:
- Bulgar wheat
- Pearled barley
- High-fiber cereals
- Whole grain bread
- Sweet potatoes and other veggies
These foods choices are low in saturated fat, high in fiber and are definitely in line with a healthier way of eating. Go ahead eat some carbs!