If you want to shed some pounds this year, don’t, I repeat, don’t cut carbs from your diet. If you do, you’ll make it much more difficult to lose weight. In fact, carbs help you burn fat. If you don’t believe me, then please read on – this post is bound to change your mind.
You need carbs to function. Carbs = energy. If you’re planning to hit the gym (exercise is vital to any weight loss regime), then you’ll need energy to maximize your workouts. If you’re working out and not allowing your body to have carbs, you’ll ultimately feel deprived, setting yourself up to feel ravenous and binge. Wouldn’t you have rather had that bowl of oatmeal at breakfast than those three cookies after dinner?
The good news is that carbs raise levels of satiety hormones that signal to the brain that you’re full. Good carbs help you eat less, burn more calories, feel more energized and less stressed. Banning carbs actually does the exact opposite.
But not all carbs are good for you – some should indeed be avoided. Let me explain.
There are two categories: good carbs and bad carbs. Good carbs have high levels of “resistant starch,” a type of dietary fiber. It moves though your digestive system very slowly and releases fatty acids that encourage fat burning, especially in your belly. Bad carbs do not contain this special ingredient, so you’re essentially just eating refined sugars, which spike insulin levels and take you out of your fat burning zone.
So which is which? Below is a list of good and bad carbs to help you tell the difference. You’ll notice I didn’t list muffins, baked goods, etc, in the bad carbs section. I figured most of you are already aware of this one. Also, in keeping with the general Pump food philosophy, you should still allow yourself treats in moderation. Life is too short to deprive oneself all the goodness in chocolate cake!
| Sprouted or Spelt Grain Bread |
Nut breads like Fitness Bread. |
| Brown Rice |
Short- or long-grained. Avoid box mixes because these typically have high sodium. Just add your own spices and herbs. |
| Ancient Grains |
Millet or Quinoa, which also contain protein. |
| Sweet Potatoes |
Baked or steamed (The Pump has these on our menu everyday!). |
| Oatmeal |
Full cooking oats. Not instant, which are typically processed. |
| Whole Wheat Bread at the Supermarket |
Contains a lot of preservatives and additives to keep it fresh on the shelf. |
| Crackers |
Whole wheat crackers are usually made from refined grains with just a little bit of whole wheat. |
| Pretzels |
These are empty carbs and do not have any nutritional benefits. |
| Whole wheat pasta |
Although made with whole wheat, it does not have the same nutritional complexity and value as brown rice. You might as well just have a bowl of regular pasta at your favorite Italian restaurant on a night when you’re allowing yourself to indulge. |
| Popcorn/Rice cakes |
Like pretzels, these contain very little nutritional value. |
| Cereal |
Most cereals are just health claims. Most are processed and full of sugar. Probably the only exception is Fiber One (but it sorta tastes like cardboard). |
I hope this list is helpful. If you’re in the market and just not sure if the item on the shelf is a good carb or a bad carb, here’s a quick rule of thumb: look at the ingredient label, and if there is a long list of ingredients (more than 5) and you can’t pronounce most of them, it’s probably a bad carb.
Have any others (either good or bad) to add to our list?
If you want to shed some pounds this year, don’t, I repeat, don’t cut carbs from your diet. If you do, you’ll make it much more difficult to lose weight. In fact, carbs help you burn fat. If you don’t believe me, then please read on – this post is bound to change your mind.
You need carbs to function. Carbs = energy. If you’re planning to hit the gym (exercise is vital to any weight loss regime), then you’ll need energy to maximize your workouts. If you’re working out and not allowing your body to have carbs, you’ll ultimately feel deprived, setting yourself up to feel ravenous and binge. Wouldn’t you have rather had that bowl of oatmeal at breakfast than those three cookies after dinner?
The good news is that carbs raise levels of satiety hormones that signal to the brain that you’re full. Good carbs help you eat less, burn more calories, feel more energized and less stressed. Banning carbs actually does the exact opposite.
But not all carbs are good for you – some should indeed be avoided. Let me explain.
There are two categories: good carbs and bad carbs. Good carbs have high levels of “resistant starch,” a type of dietary fiber. It moves though your digestive system very slowly and releases fatty acids that encourage fat burning, especially in your belly. Bad carbs do not contain this special ingredient, so you’re essentially just eating refined sugars, which spike insulin levels and take you out of your fat burning zone.
So which is which? Below is a list of good and bad carbs to help you tell the difference. You’ll notice I didn’t list muffins, baked goods, etc, in the bad carbs section. I figured most of you are already aware of this one. Also, in keeping with the general Pump food philosophy, you should still allow yourself treats in moderation. Life is too short to deprive oneself all the goodness in chocolate cake!
I hope this list is helpful. If you’re in the market and just not sure if the item on the shelf is a good carb or a bad carb, here’s a quick rule of thumb: look at the ingredient label, and if there is a long list of ingredients (more than 5) and you can’t pronounce most of them, it’s probably a bad carb.
Have any others (either good or bad) to add to our list?